MicroNutritiousPrecision Food & Nutrient Analytics

Highest Magnesium Foods

Foods ranked by magnesium per 100 g from USDA FoodData Central.

Magnesium is a cofactor in hundreds of enzymatic reactions, including energy metabolism, muscle and nerve function, and blood sugar regulation, and it also contributes to bone structure. Many adults fall short of recommended intakes from food, making magnesium-rich foods like leafy greens, nuts, seeds, and whole grains a useful addition to most diets.

This is general nutrition information, not medical advice — talk to a healthcare provider about what's right for you.

FoodMagnesium per 100 g
Rice bran, crude781 mg
Seaweed, agar, dried770 mg
Seeds, cottonseed meal, partially defatted (glandless)760 mg
Seeds, cottonseed flour, partially defatted (glandless)721 mg
Seeds, cottonseed flour, low fat (glandless)716 mg
Seeds, hemp seed, hulled700 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry692 mg
Chives, freeze-dried640 mg
Wheat bran, crude611 mg
Seeds, pumpkin and squash seed kernels, dried592 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added550 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt550 mg
Seeds, watermelon seed kernels, dried515 mg
Seeds, pumpkin seeds (pepitas), raw500 mg
Seeds, cottonseed kernels, roasted (glandless)440 mg
Soy flour, full-fat, raw429 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted410 mg
Seeds, flaxseed392 mg
Mothbeans, mature seeds, raw381 mg
Nuts, brazilnuts, dried, unblanched376 mg
Flaxseed, ground372 mg
Parsley, freeze-dried372 mg
Peanut butter, chunky, vitamin and mineral fortified370 mg
Peanut flour, defatted370 mg
Soy flour, full-fat, roasted369 mg
Seeds, sesame butter, paste362 mg
Seeds, sesame flour, partially defatted362 mg
Seeds, sesame flour, high-fat361 mg
Seeds, sunflower seed kernels, dry roasted, with salt added358 mg
Sesame butter, creamy357 mg
Seeds, sesame seeds, whole, roasted and toasted356 mg
Peanut butter, smooth, vitamin and mineral fortified355 mg
Seeds, safflower seed kernels, dried353 mg
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)353 mg
Nuts, brazilnuts, raw351 mg
Seeds, sesame seeds, whole, dried351 mg
Seeds, safflower seed meal, partially defatted350 mg
Seeds, sesame meal, partially defatted346 mg
Seeds, sesame seed kernels, toasted, with salt added (decorticated)346 mg
Seeds, sesame seed kernels, toasted, without salt added (decorticated)346 mg
Seeds, sunflower seed flour, partially defatted346 mg
Seeds, sesame seed kernels, dried (decorticated)345 mg
Seeds, sesame flour, low-fat338 mg
Yardlong beans, mature seeds, raw338 mg
Seeds, chia seeds, dried335 mg
Cowpeas, catjang, mature seeds, raw333 mg
Chia seeds, dry, raw326 mg
Seeds, sunflower seed kernels, dried325 mg
Soy protein concentrate, produced by alcohol extraction315 mg
Seeds, sisymbrium sp. seeds, whole, dried314 mg
Seeds, sunflower seed butter, without salt311 mg
Soy meal, defatted, raw306 mg
Nuts, pilinuts, dried302 mg
Seeds, sunflower seed, kernel, raw302 mg
Fish, caviar, black and red, granular300 mg
Soy flour, defatted290 mg
Nuts, almonds, oil roasted, with salt added, smoke flavor286 mg
Soy flour, low-fat285 mg
Hyacinth beans, mature seeds, raw283 mg
Protein supplement, milk based, Muscle Milk Light, powder280 mg
Soybeans, mature seeds, raw280 mg
Nuts, almond butter, plain, with salt added279 mg
Nuts, almond butter, plain, without salt added279 mg
Nuts, almonds, dry roasted, without salt added279 mg
Nuts, almonds, oil roasted, lightly salted274 mg
Nuts, almonds, oil roasted, with salt added274 mg
Nuts, almonds, oil roasted, without salt added274 mg
Sorghum bran, white, unenriched, dry, raw274 mg
Nuts, cashew nuts, oil roasted, with salt added273 mg
Nuts, cashew nuts, oil roasted, without salt added273 mg
Papad271 mg
Nuts, almonds270 mg
Almond butter, creamy268 mg
Nuts, almonds, blanched268 mg
Mungo beans, mature seeds, raw267 mg
Seeds, pumpkin and squash seeds, whole, roasted, with salt added262 mg
Seeds, pumpkin and squash seeds, whole, roasted, without salt262 mg
Nuts, cashew nuts, dry roasted, with salt added260 mg
Nuts, cashew nuts, dry roasted, without salt added260 mg
Nuts, almonds, dry roasted, with salt added258 mg
Nuts, almonds, whole, raw258 mg
Nuts, cashew butter, plain, without salt added258 mg
Flour, soy, full-fat254 mg
Buckwheat flour, whole-groat251 mg
Flour, almond251 mg
Nuts, cashew nuts, raw251 mg
Nuts, pine nuts, dried251 mg
Mollusks, snail, raw250 mg
Amaranth grain, uncooked248 mg
Flour, coconut248 mg
Nuts, almonds, honey roasted, unblanched240 mg
Wheat germ, crude239 mg
Mollusks, conch, baked or broiled238 mg
Nuts, butternuts, dried237 mg
Oat bran, raw235 mg
Nuts, pine nuts, pinyon, dried234 mg
Flour, amaranth233 mg
Buckwheat231 mg
Nuts, mixed nuts, oil roasted, with peanuts, lightly salted229 mg
Nuts, mixed nuts, oil roasted, with peanuts, with salt added229 mg