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Foods High in Magnesium

Top magnesium foods: Hemp seeds (700 mg per 100 g), Cocoa powder (499 mg). See all 143 foods ranked per serving and per 100 g. Data from USDA.

By · Updated · 6 sources

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Foods high in magnesium

Per serving. Bars show the share of the Daily Value (420 mg a day).

Per 100 g. Bars show the share of the Daily Value (420 mg a day). The line marks 100%.

Per serving. Bars show the share of the EU Reference Intake (375 mg a day).

Per 100 g. Bars show the share of the EU Reference Intake (375 mg a day). The line marks 100%.

Per 100 kcal: the same calories of each food, for a fair comparison. Bars compare each food with the top food.

  1. 1.Hemp seedsNuts and Seeds · per 3 tbsp (30 g)210 mg50% of the Daily Value56% of the Reference Intake
  2. 2.Pumpkin seedsNuts and Seeds · per 1 oz (28 g)168 mg40% of the Daily Value45% of the Reference Intake
  3. 3.SoybeansBeans and Legumes · per 1 cup (172 g)148 mg35% of the Daily Value39% of the Reference Intake
  4. 4.Black beansBeans and Legumes · per 1 cup (172 g)120 mg29% of the Daily Value32% of the Reference Intake
  5. 5.Adzuki beansBeans and Legumes · per 1 cup (230 g)120 mg28% of the Daily Value32% of the Reference Intake
  6. 6.Brazil nutsNuts and Seeds · per 1 oz (28 g)107 mg25% of the Daily Value28% of the Reference Intake
  7. 7.BuckwheatGrains · per ¼ cup (43 g)98.2 mg23% of the Daily Value26% of the Reference Intake
  8. 8.Mung beansBeans and Legumes · per 1 cup (202 g)97 mg23% of the Daily Value26% of the Reference Intake
  9. 9.Navy beansBeans and Legumes · per 1 cup (182 g)96.5 mg23% of the Daily Value26% of the Reference Intake
  10. 10.Chia seedsNuts and Seeds · per 1 oz (28 g)95 mg23% of the Daily Value25% of the Reference Intake
  11. 11.Sunflower seedsNuts and Seeds · per 1 oz (28 g)92.1 mg22% of the Daily Value25% of the Reference Intake
  12. 12.Great northern beansBeans and Legumes · per 1 cup (177 g)88.5 mg21% of the Daily Value24% of the Reference Intake
  13. 13.Cranberry beansBeans and Legumes · per 1 cup (177 g)88.5 mg21% of the Daily Value24% of the Reference Intake
  14. 14.Pinto beansBeans and Legumes · per 1 cup (171 g)85.5 mg20% of the Daily Value23% of the Reference Intake
  15. 15.MackerelSeafood · per 1 fillet (112 g)85.1 mg20% of the Daily Value23% of the Reference Intake
  16. 16.QuinoaGrains · per ¼ cup (43 g)83.7 mg20% of the Daily Value22% of the Reference Intake
  17. 17.CashewsNuts and Seeds · per 1 oz (28 g)82.8 mg20% of the Daily Value22% of the Reference Intake
  18. 18.Lima beansBeans and Legumes · per 1 cup (188 g)80.8 mg19% of the Daily Value22% of the Reference Intake
  19. 19.ChickpeasBeans and Legumes · per 1 cup (164 g)78.7 mg19% of the Daily Value21% of the Reference Intake
  20. 20.ArtichokeVegetables · per 1 artichoke (128 g)76.8 mg18% of the Daily Value20% of the Reference Intake
  21. 21.AlmondsNuts and Seeds · per 1 oz (28 g)76.5 mg18% of the Daily Value20% of the Reference Intake
  22. 22.Kidney beansBeans and Legumes · per 1 cup (177 g)74.3 mg18% of the Daily Value20% of the Reference Intake
  23. 23.Fava beansBeans and Legumes · per 1 cup (170 g)73.1 mg17% of the Daily Value19% of the Reference Intake
  24. 24.LentilsBeans and Legumes · per 1 cup (198 g)71.3 mg17% of the Daily Value19% of the Reference Intake
  25. 25.Pine nutsNuts and Seeds · per 1 oz (28 g)71.2 mg17% of the Daily Value19% of the Reference Intake
  1. 1.Hemp seedsNuts and Seeds700 mg167% of the Daily Value187% of the Reference Intake
  2. 2.Pumpkin seedsNuts and Seeds592 mg141% of the Daily Value158% of the Reference Intake
  3. 3.Cocoa powderMisc499 mg119% of the Daily Value133% of the Reference Intake
  4. 4.FlaxseedsNuts and Seeds392 mg93% of the Daily Value105% of the Reference Intake
  5. 5.Brazil nutsNuts and Seeds376 mg90% of the Daily Value100% of the Reference Intake
  6. 6.Sesame seedsNuts and Seeds351 mg84% of the Daily Value94% of the Reference Intake
  7. 7.Chia seedsNuts and Seeds335 mg80% of the Daily Value89% of the Reference Intake
  8. 8.Sunflower seedsNuts and Seeds325 mg77% of the Daily Value87% of the Reference Intake
  9. 9.CashewsNuts and Seeds292 mg70% of the Daily Value78% of the Reference Intake
  10. 10.AlmondsNuts and Seeds270 mg64% of the Daily Value72% of the Reference Intake
  11. 11.Pine nutsNuts and Seeds251 mg60% of the Daily Value67% of the Reference Intake
  12. 12.BuckwheatGrains231 mg55% of the Daily Value62% of the Reference Intake
  13. 13.QuinoaGrains197 mg47% of the Daily Value53% of the Reference Intake
  14. 14.OatsGrains177 mg42% of the Daily Value47% of the Reference Intake
  15. 15.Wild riceGrains177 mg42% of the Daily Value47% of the Reference Intake
  16. 16.PeanutsNuts and Seeds168 mg40% of the Daily Value45% of the Reference Intake
  17. 17.HazelnutsNuts and Seeds163 mg39% of the Daily Value43% of the Reference Intake
  18. 18.ThymeHerbs and spices160 mg38% of the Daily Value43% of the Reference Intake
  19. 19.WalnutsNuts and Seeds158 mg38% of the Daily Value42% of the Reference Intake
  20. 20.Brown riceGrains143 mg34% of the Daily Value38% of the Reference Intake
  21. 21.SpeltGrains136 mg32% of the Daily Value36% of the Reference Intake
  22. 22.BarleyGrains133 mg32% of the Daily Value35% of the Reference Intake
  23. 23.Macadamia nutsNuts and Seeds130 mg31% of the Daily Value35% of the Reference Intake
  24. 24.Pistachio nutsNuts and Seeds121 mg29% of the Daily Value32% of the Reference Intake
  25. 25.PecansNuts and Seeds121 mg29% of the Daily Value32% of the Reference Intake
  1. 1.SpinachVegetables343 mg
  2. 2.BasilHerbs and spices278 mg
  3. 3.Cocoa powderMisc219 mg
  4. 4.ArugulaVegetables188 mg
  5. 5.ThymeHerbs and spices158 mg
  6. 6.Bok choyVegetables146 mg
  7. 7.ChivesHerbs and spices140 mg
  8. 8.ParsleyHerbs and spices139 mg
  9. 9.DillHerbs and spices128 mg
  10. 10.ArtichokeVegetables128 mg
  11. 11.Hemp seedsNuts and Seeds127 mg
  12. 12.Garden cressVegetables119 mg
  13. 13.PeppermintHerbs and spices114 mg
  14. 14.CorianderHerbs and spices113 mg
  15. 15.Pumpkin seedsNuts and Seeds106 mg
  16. 16.ZucchiniVegetables106 mg
  17. 17.KaleVegetables94.3 mg
  18. 18.EndiveVegetables88.2 mg
  19. 19.CucumbersVegetables86.7 mg
  20. 20.CeleryVegetables78.6 mg
  21. 21.FlaxseedsNuts and Seeds73.4 mg
  22. 22.KohlrabiVegetables70.4 mg
  23. 23.AsparagusVegetables70 mg
  24. 24.RosemaryHerbs and spices69.5 mg
  25. 25.Chia seedsNuts and Seeds68.9 mg

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