Foods high in Magnesium, Mg

Top foods ranked by Magnesium, Mg content per 100 g. Data from USDA FoodData Central.

Learn more about Magnesium including research evidence and supplement forms on the Magnesium supplement page.
# Food Per 100 g Category
1 Raw Pumpkin Seeds (Pepitas) 499.7 mg Nut and Seed Products
2 Ground Flaxseed 372.1 mg Nut and Seed Products
3 Dry Roasted Sunflower Kernels (Salted) 358.0 mg Nut and Seed Products
4 Creamy Sesame Butter 356.8 mg Nut and Seed Products
5 Raw Brazil Nuts 351.3 mg Nut and Seed Products
6 Raw Dry Chia Seeds 326.3 mg Cereal Grains and Pasta
7 Defatted Soy Flour 313.0 mg Legumes and Legume Products
8 Raw Sunflower Seed Kernels 301.9 mg Nut and Seed Products
9 Raw White Sorghum Bran 273.5 mg Cereal Grains and Pasta
10 Creamy Almond Butter 267.8 mg Nut and Seed Products
11 Dry Roasted Salted Almonds 258.0 mg Nut and Seed Products
12 Raw Whole Almonds 257.6 mg Nut and Seed Products
13 Full-Fat Soy Flour 254.0 mg Legumes and Legume Products
14 Almond Flour 251.1 mg Nut and Seed Products
15 Raw Cashews 250.6 mg Nut and Seed Products
16 Coconut Flour 247.7 mg Nut and Seed Products
17 Amaranth Flour 232.7 mg Cereal Grains and Pasta
18 Anchovies in Olive Oil, Canned 227.6 mg Finfish and Shellfish Products
19 Raw Pine Nuts 205.9 mg Nut and Seed Products
20 Whole Grain Buckwheat 203.0 mg Cereal Grains and Pasta
21 Dry Tan Beans 198.0 mg Legumes and Legume Products
22 Dry Tan Beans 198.0 mg Legumes and Legume Products
23 Creamy Peanut Butter 192.6 mg Legumes and Legume Products
24 Dried Black-Eyed Peas 183.9 mg Legumes and Legume Products
25 Dry Flor de Mayo Beans 182.0 mg Legumes and Legume Products
26 Dry Small White Beans 182.0 mg Legumes and Legume Products
27 Dry Flor de Mayo Beans 182.0 mg Legumes and Legume Products
28 Dry Small White Beans 182.0 mg Legumes and Legume Products
29 Dry Navy Beans 180.0 mg Legumes and Legume Products
30 Dry Black Beans 180.0 mg Legumes and Legume Products
31 Dry Navy Beans 180.0 mg Legumes and Legume Products
32 Dry Black Beans 180.0 mg Legumes and Legume Products
33 Raw Peanuts 179.7 mg Legumes and Legume Products
34 Dry Carioca Beans 179.0 mg Legumes and Legume Products
35 Dry Carioca Beans 179.0 mg Legumes and Legume Products
36 Dry Medium Red Beans 178.0 mg Legumes and Legume Products
37 Dry Light Tan Beans 178.0 mg Legumes and Legume Products
38 Dry Medium Red Beans 178.0 mg Legumes and Legume Products
39 Dry Light Tan Beans 178.0 mg Legumes and Legume Products
40 Dry Great Northern Beans 176.0 mg Legumes and Legume Products
41 Dry Great Northern Beans 176.0 mg Legumes and Legume Products
42 Dry Pinto Beans 170.0 mg Legumes and Legume Products
43 Dry Pinto Beans 170.0 mg Legumes and Legume Products
44 Smooth Peanut Butter (Salted) 169.0 mg Legumes and Legume Products
45 Buckwheat Flour 167.4 mg Cereal Grains and Pasta
46 Dry Small Red Beans 167.0 mg Legumes and Legume Products
47 Dry Small Red Beans 167.0 mg Legumes and Legume Products
48 Dry Cranberry Beans 166.0 mg Legumes and Legume Products
49 Dry Cranberry Beans 166.0 mg Legumes and Legume Products
50 Dry Dark Red Kidney Beans 164.0 mg Legumes and Legume Products

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