Foods high in Magnesium

Magnesium is found in nuts, seeds, legumes, whole grains and leafy greens.

The Daily Value is 420 mg. The list ranks generic foods by magnesium per 100 g, from USDA FoodData Central. Amounts per 100 g favor dry and concentrated foods, so the typical serving is shown too.

#	Food	Per 100 g	% DV	Per serving
1	Rice bran, crude Cereal Grains and Pasta	781 mg	186%	922 mg 1 cup
2	Seaweed, agar, dried Vegetables and Vegetable Products	770 mg	183%	n/a
3	Seeds, cottonseed meal, partially defatted (glandless) Nut and Seed Products	760 mg	181%	215 mg 1 oz
4	Seeds, cottonseed flour, partially defatted (glandless) Nut and Seed Products	721 mg	172%	36.1 mg 1 tbsp
5	Seeds, cottonseed flour, low fat (glandless) Nut and Seed Products	716 mg	170%	203 mg 1 oz
6	Spices, basil, dried Spices and Herbs	711 mg	169%	14.9 mg 1 tbsp, leaves
7	Seeds, hemp seed, hulled Nut and Seed Products	700 mg	167%	210 mg 3 tbsp
8	Spices, coriander leaf, dried Spices and Herbs	694 mg	165%	12.5 mg 1 tbsp
9	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Vegetables and Vegetable Products	692 mg	165%	34.6 mg 0.25 cup
10	Chives, freeze-dried Vegetables and Vegetable Products	640 mg	152%	1.3 mg 1 tbsp
11	Wheat bran Not included in a food category	611 mg	145%	367 mg 1 cup
12	Wheat bran, crude Cereal Grains and Pasta	611 mg	145%	354 mg 1 cup
13	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran Breakfast Cereals	606 mg	144%	97 mg 0.25 cup (1 NLEA serving)
14	Spearmint, dried Spices and Herbs	602 mg	143%	9.6 mg 1 tbsp
15	Seeds, pumpkin and squash seed kernels, dried Nut and Seed Products	592 mg	141%	168 mg 1 oz
16	Pumpkin seeds, NFS Nuts and seeds	550 mg	131%	82.5 mg 1 oz, in shell, yields
17	Pumpkin seeds, unsalted Nuts and seeds	550 mg	131%	82.5 mg 1 oz, in shell, yields
18	Seeds, pumpkin and squash seed kernels, roasted, without salt Nut and Seed Products	550 mg	131%	156 mg 1 oz
19	Seeds, pumpkin and squash seed kernels, roasted, with salt added Nut and Seed Products	550 mg	131%	156 mg 1 oz
20	Pumpkin seeds, salted Nuts and seeds	543 mg	129%	81.5 mg 1 oz, in shell, yields
21	Seeds, watermelon seed kernels, dried Nut and Seed Products	515 mg	123%	146 mg 1 oz
22	Beverages, nutritional shake mix, high protein, powder Beverages	500 mg	119%	50 mg 1 tbsp
23	Seeds, pumpkin seeds (pepitas), raw Nut and Seed Products	500 mg	119%	150 mg Reference amount (RACC)
24	Nutritional powder mix, high protein, NFS Protein and nutritional powders	500 mg	119%	210 mg 1 packet D.E.L.T.A
25	Nutritional powder mix, high protein (Herbalife) Protein and nutritional powders	500 mg	119%	62.5 mg 1 scoop
26	Cocoa powder, not reconstituted Not included in a food category	499 mg	119%	25 mg 1 tablespoon
27	Cocoa, dry powder, unsweetened Sweets and Desserts	499 mg	119%	26.9 mg 1 tbsp
28	Seaweed, dried Not included in a food category	482 mg	115%	72.3 mg 1 cup
29	Cocoa, dry powder, hi-fat or breakfast, processed with alkali Sweets and Desserts	476 mg	113%	23.8 mg 1 tablespoon Hershey's label 2011
30	Cocoa, dry powder, unsweetened, processed with alkali Sweets and Desserts	476 mg	113%	25.7 mg 1 tbsp
31	Nutritional powder mix, high protein (Slim Fast) Protein and nutritional powders	473 mg	113%	123 mg 1 scoop
32	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan Beverages	473 mg	113%	123 mg 1 scoop
33	Spices, dill weed, dried Spices and Herbs	451 mg	107%	14 mg 1 tbsp
34	Spices, celery seed Spices and Herbs	440 mg	105%	28.6 mg 1 tbsp
35	Seeds, cottonseed kernels, roasted (glandless) Nut and Seed Products	440 mg	105%	44 mg 1 tbsp
36	Soy flour, full-fat, raw Legumes and Legume Products	429 mg	102%	22.3 mg 1 tbsp
37	Spices, sage, ground Spices and Herbs	428 mg	102%	8.6 mg 1 tbsp
38	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Egg Products	410 mg	98%	23 mg 1 tbsp
39	Chocolate beverage powder, light, dry mix, not reconstituted Not included in a food category	410 mg	98%	41 mg 1 tablespoon
40	Beverages, chocolate powder, no sugar added Beverages	410 mg	98%	45.1 mg 2 tbsp
41	Nutritional powder mix, sugar free (Carnation Instant Breakfast) Protein and nutritional powders	410 mg	98%	23 mg 1 tablespoon
42	Spices, parsley, dried Spices and Herbs	400 mg	95%	6.4 mg 1 tbsp
43	Flaxseed Nut and Seed Products	392 mg	93%	27.4 mg 1 tbsp, ground
44	Spices, fennel seed Spices and Herbs	385 mg	92%	22.3 mg 1 tbsp, whole
45	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan Beverages	385 mg	92%	100 mg 1 scoop
46	Nutritional powder mix, sugar free (Slim Fast) Protein and nutritional powders	385 mg	92%	53.9 mg 1 scoop
47	Nutritional powder mix (Slim Fast) Protein and nutritional powders	385 mg	92%	100 mg 1 scoop
48	Mothbeans, mature seeds, raw Legumes and Legume Products	381 mg	91%	747 mg 1 cup
49	Spices, savory, ground Spices and Herbs	377 mg	90%	16.6 mg 1 tbsp
50	Nuts, brazilnuts, dried, unblanched Nut and Seed Products	376 mg	90%	107 mg 1 oz (6 kernels)
51	Brazil nuts Nuts and seeds	376 mg	90%	500 mg 1 cup
52	Flax seeds Nuts and seeds	372 mg	89%	625 mg 1 cup
53	Flaxseed, ground Nut and Seed Products	372 mg	89%	55.8 mg Reference amount (RACC)
54	Parsley, freeze-dried Vegetables and Vegetable Products	372 mg	89%	1.5 mg 1 tbsp
55	Peanut flour, defatted Legumes and Legume Products	370 mg	88%	105 mg 1 oz
56	Spices, mustard seed, ground Spices and Herbs	370 mg	88%	23.3 mg 1 tbsp
57	Peanut butter, chunky, vitamin and mineral fortified Legumes and Legume Products	370 mg	88%	955 mg 1 cup
58	Soy flour, full-fat, roasted Legumes and Legume Products	369 mg	88%	314 mg 1 cup, stirred
59	Spices, cumin seed Spices and Herbs	366 mg	87%	22 mg 1 tbsp, whole
60	Seeds, sesame butter, paste Nut and Seed Products	362 mg	86%	57.9 mg 1 tbsp
61	Seeds, sesame flour, partially defatted Nut and Seed Products	362 mg	86%	103 mg 1 oz
62	Seeds, sesame flour, high-fat Nut and Seed Products	361 mg	86%	102 mg 1 oz
63	Seeds, sunflower seed kernels, dry roasted, with salt added Nut and Seed Products	358 mg	85%	455 mg 1 cup
64	Sesame butter, creamy Nut and Seed Products	357 mg	85%	n/a
65	Tahini Nuts and seeds	357 mg	85%	53.6 mg 1 tablespoon
66	Seeds, sesame seeds, whole, roasted and toasted Nut and Seed Products	356 mg	85%	101 mg 1 oz
67	Peanut butter, vitamin and mineral fortified Nuts and seeds	355 mg	85%	56.8 mg 1 tablespoon
68	Peanut butter, smooth, vitamin and mineral fortified Legumes and Legume Products	355 mg	85%	916 mg 1 cup
69	Seeds, safflower seed kernels, dried Nut and Seed Products	353 mg	84%	100 mg 1 oz
70	Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Nut and Seed Products	353 mg	84%	49.4 mg 1 tbsp
71	Nuts, brazilnuts, raw Nut and Seed Products	351 mg	84%	105 mg Reference amount (RACC)
72	Seeds, sesame seeds, whole, dried Nut and Seed Products	351 mg	84%	31.6 mg 1 tbsp
73	Seeds, safflower seed meal, partially defatted Nut and Seed Products	350 mg	83%	99.2 mg 1 oz
74	Spices, tarragon, dried Spices and Herbs	347 mg	83%	6.2 mg 1 tbsp, leaves
75	Spices, poppy seed Spices and Herbs	347 mg	83%	30.5 mg 1 tbsp
76	Seeds, sesame seed kernels, toasted, with salt added (decorticated) Nut and Seed Products	346 mg	82%	98.1 mg 1 oz
77	Seeds, sesame meal, partially defatted Nut and Seed Products	346 mg	82%	98.1 mg 1 oz
78	Seeds, sunflower seed flour, partially defatted Nut and Seed Products	346 mg	82%	13.8 mg 1 tbsp
79	Spices, marjoram, dried Spices and Herbs	346 mg	82%	5.9 mg 1 tbsp
80	Seeds, sesame seed kernels, toasted, without salt added (decorticated) Nut and Seed Products	346 mg	82%	98.1 mg 1 oz
81	Seeds, sesame seed kernels, dried (decorticated) Nut and Seed Products	345 mg	82%	27.6 mg 1 tbsp
82	Sesame seeds Nuts and seeds	345 mg	82%	442 mg 1 cup
83	Yardlong beans, mature seeds, raw Legumes and Legume Products	338 mg	80%	564 mg 1 cup
84	Seeds, sesame flour, low-fat Nut and Seed Products	338 mg	80%	95.8 mg 1 oz
85	SCHIFF,TIGER'S MILK BAR Sweets and Desserts	336 mg	80%	118 mg 1 bar
86	Nutrition bar (Tiger's Milk) Nutrition bars	336 mg	80%	118 mg 1 bar
87	Chia seeds, dried Nut and Seed Products	335 mg	80%	95 mg 1 oz
88	Chia seeds Nuts and seeds	335 mg	80%	563 mg 1 cup
89	Cowpeas, catjang, mature seeds, raw Legumes and Legume Products	333 mg	79%	556 mg 1 cup
90	Spices, coriander seed Spices and Herbs	330 mg	79%	16.5 mg 1 tbsp
91	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE Snacks	329 mg	78%	158 mg 1 bar
92	Beverages, coffee, instant, regular, powder Beverages	327 mg	78%	3.3 mg 1 tsp
93	Beverages, coffee, instant, regular, half the caffeine Beverages	327 mg	78%	3.3 mg 1 tsp
94	Baking chocolate, unsweetened, squares Sweets and Desserts	327 mg	78%	94.8 mg 1 oz square Bakers
95	Coffee, instant, not reconstituted Not included in a food category	327 mg	78%	2.9 mg 1 teaspoon, dry
96	Chia seeds, dry, raw Cereal Grains and Pasta	326 mg	78%	147 mg Reference amount (RACC)
97	Sunflower seed kernels, dried Nut and Seed Products	325 mg	77%	150 mg 1 cup, with hulls, edible yield
98	Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors Snacks	321 mg	76%	250 mg 1 bar
99	Cereal or granola bar (Kashi Chewy) Nutrition bars	321 mg	76%	250 mg 1 bar
100	Wheat germ Not included in a food category	320 mg	76%	384 mg 1 cup

General information, not a recommendation to eat any food in particular amounts. Supplements and fortified foods are not covered.