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Foods High in Magnesium

7,208 foods contain Magnesium

Magnesium is an essential mineral involved in over 300 enzyme reactions in the body. The recommended Daily Value is 420 mg per day.

Health Benefits of Magnesium

  • Supports muscle and nerve function
  • Essential for energy production (ATP metabolism)
  • Helps maintain healthy bones (60% of body magnesium is in bones)
  • Supports healthy blood sugar regulation
  • May help reduce anxiety and improve sleep quality

Magnesium Deficiency

Deficiency causes muscle cramps, fatigue, irregular heartbeat, and may contribute to osteoporosis and type 2 diabetes risk.

Browse by Nutrient

Vitamin C Vitamin A Vitamin D Vitamin B12 Iron Calcium Potassium Magnesium Zinc Folate

Top 50 Foods Highest in Magnesium

Per 100g serving · SR Legacy (USDA)

# Food Magnesium % DV Calories Protein
1 Rice bran, crude Cereal Grains and Pasta 781 mg 186% 316 13.4g
2 Seaweed, agar, dried Vegetables and Vegetable Products 770 mg 183% 306 6.2g
3 Seeds, cottonseed meal, partially defatted (glandless) Nut and Seed Products 760 mg 181% 367 49.1g
4 Seeds, cottonseed flour, partially defatted (glandless) Nut and Seed Products 721 mg 172% 359 41.0g
5 Seeds, cottonseed flour, low fat (glandless) Nut and Seed Products 716 mg 170% 332 49.8g
6 Spices, basil, dried Spices and Herbs 711 mg 169% 233 23.0g
7 Seeds, hemp seed, hulled Nut and Seed Products 700 mg 167% 553 31.6g
8 Spices, coriander leaf, dried Spices and Herbs 694 mg 165% 279 21.9g
9 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Vegetables and Vegetable Products 692 mg 165% 259 15.3g
10 Chives, freeze-dried Vegetables and Vegetable Products 640 mg 152% 311 21.2g
11 Wheat bran, crude Cereal Grains and Pasta 611 mg 145% 216 15.6g
12 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Breakfast Cereals 606 mg 144% 200 17.6g
13 Spearmint, dried Spices and Herbs 602 mg 143% 285 19.9g
14 Seeds, pumpkin and squash seed kernels, dried Nut and Seed Products 592 mg 141% 559 30.2g
15 Seeds, pumpkin and squash seed kernels, roasted, with salt added Nut and Seed Products 550 mg 131% 574 29.8g
16 Seeds, pumpkin and squash seed kernels, roasted, without salt Nut and Seed Products 550 mg 131% 574 29.8g
17 Seeds, watermelon seed kernels, dried Nut and Seed Products 515 mg 123% 557 28.3g
18 Beverages, nutritional shake mix, high protein, powder Beverages 500 mg 119% 392 53.6g
19 Cocoa, dry powder, unsweetened Sweets 499 mg 119% 228 19.6g
20 Cocoa, dry powder, hi-fat or breakfast, processed with alkali Sweets 476 mg 113% 479 16.8g
21 Cocoa, dry powder, unsweetened, processed with alkali Sweets 476 mg 113% 220 18.1g
22 Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, Beverages 473 mg 113% 433 27.9g
23 Spices, dill weed, dried Spices and Herbs 451 mg 107% 253 20.0g
24 Spices, celery seed Spices and Herbs 440 mg 105% 392 18.1g
25 Seeds, cottonseed kernels, roasted (glandless) Nut and Seed Products 440 mg 105% 506 32.6g
26 Soy flour, full-fat, raw Legumes and Legume Products 429 mg 102% 434 37.8g
27 Spices, sage, ground Spices and Herbs 428 mg 102% 315 10.6g
28 Beverages, chocolate powder, no sugar added Beverages 410 mg 98% 350 9.1g
29 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products 410 mg 98% 358 35.8g
30 Spices, parsley, dried Spices and Herbs 400 mg 95% 292 26.6g
31 Seeds, flaxseed Nut and Seed Products 392 mg 93% 534 18.3g
32 Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages 385 mg 92% 448 8.1g
33 Spices, fennel seed Spices and Herbs 385 mg 92% 345 15.8g
34 Mothbeans, mature seeds, raw Legumes and Legume Products 381 mg 91% 343 22.9g
35 Spices, savory, ground Spices and Herbs 377 mg 90% 272 6.7g
36 Nuts, brazilnuts, dried, unblanched Nut and Seed Products 376 mg 90% 659 14.3g
37 Parsley, freeze-dried Vegetables and Vegetable Products 372 mg 89% 271 31.3g
38 Peanut butter, chunky, vitamin and mineral fortified Legumes and Legume Products 370 mg 88% 593 26.1g
39 Spices, mustard seed, ground Spices and Herbs 370 mg 88% 508 26.1g
40 Peanut flour, defatted Legumes and Legume Products 370 mg 88% 327 52.2g
41 Soy flour, full-fat, roasted Legumes and Legume Products 369 mg 88% 439 38.1g
42 Spices, cumin seed Spices and Herbs 366 mg 87% 375 17.8g
43 Seeds, sesame flour, partially defatted Nut and Seed Products 362 mg 86% 382 40.3g
44 Seeds, sesame butter, paste Nut and Seed Products 362 mg 86% 586 18.1g
45 Seeds, sesame flour, high-fat Nut and Seed Products 361 mg 86% 526 30.8g
46 Seeds, sesame seeds, whole, roasted and toasted Nut and Seed Products 356 mg 85% 565 17.0g
47 Peanut butter, smooth, vitamin and mineral fortified Legumes and Legume Products 355 mg 85% 591 25.7g
48 Seeds, safflower seed kernels, dried Nut and Seed Products 353 mg 84% 517 16.2g
49 Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Nut and Seed Products 353 mg 84% 607 18.0g
50 Seeds, sesame seeds, whole, dried Nut and Seed Products 351 mg 84% 573 17.7g
View on Top Foods Rankings

Frequently Asked Questions

What foods are highest in Magnesium?

The top foods highest in Magnesium per 100g include: Rice bran, crude (781 mg), Seaweed, agar, dried (770 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).

How much Magnesium do I need per day?

The Daily Value (DV) for Magnesium is 420 mg per day for adults. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare provider for personalized recommendations.

What happens if you don't get enough Magnesium?

Deficiency causes muscle cramps, fatigue, irregular heartbeat, and may contribute to osteoporosis and type 2 diabetes risk.

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