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Magnesium Rich Food Sources. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.
The very best food source of magnesium is pumpkin seeds. A 1/4-cup serving provides 185 mg, or 46 percent of the DV. Sesame and sunflower seeds are also magnesium-rich. A 1/4-cup serving of either provides approximately 126 mg (about 30 percent of the DV).