Top 50 Foods Highest in Magnesium

Ranked by magnesium content per 100g. The Daily Value is 420mg.

These rankings are sorted by nutrient content per 100g from USDA data. We filter out obvious junk and low-value processed entries, but a food can still rank high in one nutrient while being high in sodium, saturated fat, sugar, or cholesterol.

Per 100gPer Serving

#	Food	Magnesium	% DV
1	🥜 Hemp Seeds Nut and Seed Products	700mg	167%
2	🥜 Pumpkin and Squash Seeds Nut and Seed Products	592mg	141%
3	🥜 Watermelon Seeds Nut and Seed Products	515mg	123%
4	🥜 Flaxseed Nut and Seed Products	392mg	93%
5	🥜 Nuts Brazilnuts Nut and Seed Products	376mg	90%
6	🥜 Sesame Butter Nut and Seed Products	362mg	86%
7	🥜 Sunflower Seeds Nut and Seed Products	358mg	85%
8	🫘 Yardlong Beans Mature Seeds Legumes and Legume Products	338mg	80%
9	🥜 Chia Seeds Nut and Seed Products	335mg	80%
10	🥜 Nuts Pilinuts Nut and Seed Products	302mg	72%
11	🐟 Caviar Finfish and Shellfish Products	300mg	71%
12	🥜 Nuts Cashew Nuts Nut and Seed Products	292mg	70%
13	🥜 Nuts Almonds Nut and Seed Products	286mg	68%
14	🫘 Soybeans Mature Seeds Legumes and Legume Products	280mg	67%
15	🥜 Nuts Almond Butter Nut and Seed Products	279mg	66%
16	🥜 Nuts Almonds Nut and Seed Products	279mg	66%
17	🥜 Nuts Mixed Nuts Nut and Seed Products	275mg	65%
18	🥜 Nuts Almonds Nut and Seed Products	274mg	65%
19	🫘 Mungo Beans Mature Seeds Legumes and Legume Products	267mg	64%
20	🥜 Nuts Mixed Nuts Nut and Seed Products	251mg	60%
21	🥜 Nuts Pine Nuts Nut and Seed Products	251mg	60%
22	🐟 Snail Finfish and Shellfish Products	250mg	60%
23	🌾 Amaranth Grain Uncooked Cereal Grains and Pasta	248mg	59%
24	🥜 Nuts Almonds Nut and Seed Products	240mg	57%
25	🐟 Conch Finfish and Shellfish Products	238mg	57%
26	🥜 Nuts Butternuts Nut and Seed Products	237mg	56%
27	🌾 Oat Bran Cereal Grains and Pasta	235mg	56%
28	🥜 Nuts Pine Nuts Nut and Seed Products	234mg	56%
29	🌾 Buckwheat Cereal Grains and Pasta	231mg	55%
30	🫘 Soybean Curd Cheese Legumes and Legume Products	228mg	54%
31	🫘 Lima Beans Mature Seeds Legumes and Legume Products	224mg	53%
32	🫘 Yellow Beans Legumes and Legume Products	222mg	53%
33	🌾 Buckwheat Groats Dry Cereal Grains and Pasta	221mg	53%
34	🥜 Lotus Seeds Nut and Seed Products	210mg	50%
35	🥜 Nuts Mixed Nuts Nut and Seed Products	209mg	50%
36	🥜 Nuts Walnuts Nut and Seed Products	201mg	48%
37	🫘 Lupins Mature Seeds Legumes and Legume Products	198mg	47%
38	🌾 Quinoa Uncooked Cereal Grains and Pasta	197mg	47%
39	🥬 Tomatoes Sun-dried Vegetables and Vegetable Products	194mg	46%
40	🫘 Broadbeans (fava Beans) Mature Seeds Legumes and Legume Products	192mg	46%
41	🫘 Peanut Butter With Omega-3 Creamy Legumes and Legume Products	191mg	45%
42	🫘 White Beans Legumes and Legume Products	190mg	45%
43	🫘 Mung Beans Mature Seeds Legumes and Legume Products	189mg	45%
44	🫘 French Beans Legumes and Legume Products	188mg	45%
45	🫘 Peanuts Virginia Legumes and Legume Products	188mg	45%
46	🫘 Lima Beans Thin Seeded (baby) Legumes and Legume Products	188mg	45%
47	🫘 Peanuts Spanish Legumes and Legume Products	188mg	45%
48	🌾 Teff Uncooked Cereal Grains and Pasta	184mg	44%
49	🫘 Peanuts Valencia Legumes and Legume Products	184mg	44%
50	🫘 Cowpeas Common (blackeyes Legumes and Legume Products	184mg	44%

Top 50 Foods Highest in Magnesium

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