Top Foods by Magnesium
Find the most nutrient-dense foods ranked per 100g serving. Data from USDA FoodData Central.
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 |