Foods high in magnesium

Magnesium is involved in hundreds of reactions, including energy production and sleep. The Daily Value for magnesium is 420 mg.

Everyday foods highest in magnesium

#	Food	Magnesium / 100 g	% DV	Calories
1	Rice bran (crude)	781 mg	186%	316
2	Seeds (cottonseed meal, partially defatted (glandless))	760 mg	181%	367
3	Seeds (cottonseed flour, partially defatted (glandless))	721 mg	172%	359
4	Seeds (cottonseed flour, low fat (glandless))	716 mg	170%	332
5	Seeds (hemp seed, hulled)	700 mg	167%	553
6	Seaweed (canadian cultivated emi-tsunomata, dry)	692 mg	165%	259
7	Wheat bran (crude)	611 mg	145%	216
8	Cereals ready-to-eat (sun country, kretschmer toasted wheat bran)	606 mg	144%	200
9	Seeds (pumpkin and squash seed kernels, roasted, with salt added)	550 mg	131%	574
10	Seeds (pumpkin and squash seed kernels, roasted, without salt)	550 mg	131%	574
11	Seeds (cottonseed kernels, roasted (glandless))	440 mg	105%	506
12	Soy flour (full-fat, raw)	429 mg	102%	434
13	Seeds (flaxseed)	392 mg	93%	534
14	Mothbeans (mature seeds, raw)	381 mg	91%	343
15	Peanut butter (chunky, vitamin and mineral fortified)	370 mg	88%	593
16	Peanut flour (defatted)	370 mg	88%	327
17	Soy flour (full-fat, roasted)	369 mg	88%	439
18	Seeds (sesame butter, paste)	362 mg	86%	586
19	Seeds (sesame flour, partially defatted)	362 mg	86%	382
20	Seeds (sesame flour, high-fat)	361 mg	86%	526
21	Seeds (sesame seeds, whole, roasted and toasted)	356 mg	85%	565
22	Peanut butter (smooth, vitamin and mineral fortified)	355 mg	85%	591
23	Seeds (sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat))	353 mg	84%	607
24	Seeds (safflower seed meal, partially defatted)	350 mg	83%	342
25	Seeds (sesame meal, partially defatted)	346 mg	82%	567
26	Seeds (sesame seed kernels, toasted, with salt added (decorticated))	346 mg	82%	567
27	Seeds (sesame seed kernels, toasted, without salt added (decorticated))	346 mg	82%	567
28	Seeds (sunflower seed flour, partially defatted)	346 mg	82%	326
29	Seeds (sesame flour, low-fat)	338 mg	80%	333
30	Yardlong beans (mature seeds, raw)	338 mg	80%	347

Top food in each category

American Indian/Alaska Native FoodsHazelnuts (beaked (northern plains indians))235 mg per 100 g Baby FoodsBabyfood (cereal, high protein, with apple and orange, dry)159 mg per 100 g Baked ProductsMary's Gone Crackers (original crackers, organic gluten free)198 mg per 100 g Beef ProductsBeef (round, top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried)35 mg per 100 g BeveragesBeverages (nutritional shake mix, high protein, powder)500 mg per 100 g Breakfast CerealsCereals ready-to-eat (sun country, kretschmer toasted wheat bran)606 mg per 100 g Cereal Grains and PastaRice bran (crude)781 mg per 100 g Dairy and Egg ProductsBeverage (instant breakfast powder, chocolate, sugar-free, not reconstituted)410 mg per 100 g Fast FoodsSchool Lunch (pizza, sausage topping, thin crust, whole grain, frozen, cooked)52 mg per 100 g Fats and OilsMayonnaise (made with tofu)52 mg per 100 g Finfish and Shellfish ProductsFish (caviar, black and red, granular)300 mg per 100 g Fruits and Fruit JuicesBaobab powder158 mg per 100 g Lamb, Veal, and Game ProductsVeal (loin, separable lean only, raw)47 mg per 100 g Legumes and Legume ProductsSoy flour (full-fat, raw)429 mg per 100 g Meals, Entrees, and Side DishesYellow rice with seasoning (dry packet mix, unprepared)112 mg per 100 g Nut and Seed ProductsSeeds (cottonseed meal, partially defatted (glandless))760 mg per 100 g Pork ProductsPork (fresh, loin, tenderloin, separable lean only, cooked, broiled)36 mg per 100 g Poultry ProductsEmu (fan fillet, raw)42 mg per 100 g Restaurant FoodsRestaurant (latino, pupusas con frijoles (pupusas, bean))54 mg per 100 g Sausages and Luncheon MeatsSausage (chicken or turkey, italian style, lower sodium)43 mg per 100 g SnacksFormulated bar (luna bar, nutz over chocolate)329 mg per 100 g Soups, Sauces, and GraviesSauce (fish, ready-to-serve)175 mg per 100 g Spices and HerbsSpices (basil, dried)711 mg per 100 g SweetsCocoa (dry powder, unsweetened)499 mg per 100 g Vegetables and Vegetable ProductsSeaweed (agar, dried)770 mg per 100 g

All foods: top 50 by magnesium

Includes concentrated items like dried spices and powders, which you usually eat in small amounts.

#	Food	Magnesium / 100 g	% DV
1	Rice bran (crude)	781 mg	186%
2	Seaweed (agar, dried)	770 mg	183%
3	Seeds (cottonseed meal, partially defatted (glandless))	760 mg	181%
4	Seeds (cottonseed flour, partially defatted (glandless))	721 mg	172%
5	Seeds (cottonseed flour, low fat (glandless))	716 mg	170%
6	Spices (basil, dried)	711 mg	169%
7	Seeds (hemp seed, hulled)	700 mg	167%
8	Spices (coriander leaf, dried)	694 mg	165%
9	Seaweed (canadian cultivated emi-tsunomata, dry)	692 mg	165%
10	Chives (freeze-dried)	640 mg	152%
11	Wheat bran (crude)	611 mg	145%
12	Cereals ready-to-eat (sun country, kretschmer toasted wheat bran)	606 mg	144%
13	Spearmint (dried)	602 mg	143%
14	Seeds (pumpkin and squash seed kernels, dried)	592 mg	141%
15	Seeds (pumpkin and squash seed kernels, roasted, with salt added)	550 mg	131%
16	Seeds (pumpkin and squash seed kernels, roasted, without salt)	550 mg	131%
17	Seeds (watermelon seed kernels, dried)	515 mg	123%
18	Beverages (nutritional shake mix, high protein, powder)	500 mg	119%
19	Cocoa (dry powder, unsweetened)	499 mg	119%
20	Cocoa (dry powder, hi-fat or breakfast, processed with alkali)	476 mg	113%
21	Cocoa (dry powder, unsweetened, processed with alkali)	476 mg	113%
22	Beverages (unilever, slimfast shake mix, high protein, whey powder, 3-2-1 plan,)	473 mg	113%
23	Spices (dill weed, dried)	451 mg	107%
24	Seeds (cottonseed kernels, roasted (glandless))	440 mg	105%
25	Spices (celery seed)	440 mg	105%
26	Soy flour (full-fat, raw)	429 mg	102%
27	Spices (sage, ground)	428 mg	102%
28	Beverage (instant breakfast powder, chocolate, sugar-free, not reconstituted)	410 mg	98%
29	Beverages (chocolate powder, no sugar added)	410 mg	98%
30	Spices (parsley, dried)	400 mg	95%
31	Seeds (flaxseed)	392 mg	93%
32	Beverages (unilever, slimfast shake mix, powder, 3-2-1 plan)	385 mg	92%
33	Spices (fennel seed)	385 mg	92%
34	Mothbeans (mature seeds, raw)	381 mg	91%
35	Spices (savory, ground)	377 mg	90%
36	Nuts (brazilnuts, dried, unblanched)	376 mg	90%
37	Parsley (freeze-dried)	372 mg	89%
38	Peanut butter (chunky, vitamin and mineral fortified)	370 mg	88%
39	Peanut flour (defatted)	370 mg	88%
40	Spices (mustard seed, ground)	370 mg	88%
41	Soy flour (full-fat, roasted)	369 mg	88%
42	Spices (cumin seed)	366 mg	87%
43	Seeds (sesame butter, paste)	362 mg	86%
44	Seeds (sesame flour, partially defatted)	362 mg	86%
45	Seeds (sesame flour, high-fat)	361 mg	86%
46	Seeds (sesame seeds, whole, roasted and toasted)	356 mg	85%
47	Peanut butter (smooth, vitamin and mineral fortified)	355 mg	85%
48	Seeds (safflower seed kernels, dried)	353 mg	84%
49	Seeds (sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat))	353 mg	84%
50	Seeds (sesame seeds, whole, dried)	351 mg	84%

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