Curated by Anna Smith
These 50 foods have the highest Magnesium content per 100g serving. The top-ranked food, Rice bran, crude, provides 781.0 mg (186% of the Daily Value).
The FDA recommends 420 mg of Magnesium daily. Foods on this list average 491.7 mg per 100g (117% DV).
781.0
mg per 100g420
mg50
ranked by Magnesium| # | Food | Magnesium | % DV | Calories | Info |
|---|---|---|---|---|---|
| 1 | Rice bran, crude | 781.0 mg | 186% | 316 | 781.0 mg 186% DV 316 cal |
| 2 | Seaweed, agar, dried | 770.0 mg | 183% | 306 | 770.0 mg 183% DV 306 cal |
| 3 | Seeds, cottonseed meal, partially defatted (glandless) | 760.0 mg | 181% | 367 | 760.0 mg 181% DV 367 cal |
| 4 | Seeds, cottonseed flour, partially defatted (glandless) | 721.0 mg | 172% | 359 | 721.0 mg 172% DV 359 cal |
| 5 | Seeds, cottonseed flour, low fat (glandless) | 716.0 mg | 170% | 332 | 716.0 mg 170% DV 332 cal |
| 6 | Spices, basil, dried | 711.0 mg | 169% | 233 | 711.0 mg 169% DV 233 cal |
| 7 | Seeds, hemp seed, hulled | 700.0 mg | 167% | 553 | 700.0 mg 167% DV 553 cal |
| 8 | Spices, coriander leaf, dried | 694.0 mg | 165% | 279 | 694.0 mg 165% DV 279 cal |
| 9 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | 692.0 mg | 165% | 259 | 692.0 mg 165% DV 259 cal |
| 10 | Chives, freeze-dried | 640.0 mg | 152% | 311 | 640.0 mg 152% DV 311 cal |
| 11 | Wheat bran, crude | 611.0 mg | 145% | 216 | 611.0 mg 145% DV 216 cal |
| 12 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | 606.0 mg | 144% | 200 | 606.0 mg 144% DV 200 cal |
| 13 | Spearmint, dried | 602.0 mg | 143% | 285 | 602.0 mg 143% DV 285 cal |
| 14 | Seeds, pumpkin and squash seed kernels, dried | 592.0 mg | 141% | 559 | 592.0 mg 141% DV 559 cal |
| 15 | Seeds, pumpkin and squash seed kernels, roasted, with salt added | 550.0 mg | 131% | 574 | 550.0 mg 131% DV 574 cal |
| 16 | Seeds, pumpkin and squash seed kernels, roasted, without salt | 550.0 mg | 131% | 574 | 550.0 mg 131% DV 574 cal |
| 17 | Seeds, watermelon seed kernels, dried | 515.0 mg | 123% | 557 | 515.0 mg 123% DV 557 cal |
| 18 | Beverages, nutritional shake mix, high protein, powder | 500.0 mg | 119% | 392 | 500.0 mg 119% DV 392 cal |
| 19 | Seeds, pumpkin seeds (pepitas), raw | 499.7 mg | 119% | 0 | 499.7 mg 119% DV 0 cal |
| 20 | Cocoa, dry powder, unsweetened | 499.0 mg | 119% | 228 | 499.0 mg 119% DV 228 cal |
| 21 | Cocoa, dry powder, unsweetened, processed with alkali | 476.0 mg | 113% | 220 | 476.0 mg 113% DV 220 cal |
| 22 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali | 476.0 mg | 113% | 479 | 476.0 mg 113% DV 479 cal |
| 23 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, | 473.0 mg | 113% | 433 | 473.0 mg 113% DV 433 cal |
| 24 | Spices, dill weed, dried | 451.0 mg | 107% | 253 | 451.0 mg 107% DV 253 cal |
| 25 | Seeds, cottonseed kernels, roasted (glandless) | 440.0 mg | 105% | 506 | 440.0 mg 105% DV 506 cal |
| 26 | Spices, celery seed | 440.0 mg | 105% | 392 | 440.0 mg 105% DV 392 cal |
| 27 | Soy flour, full-fat, raw | 429.0 mg | 102% | 434 | 429.0 mg 102% DV 434 cal |
| 28 | Spices, sage, ground | 428.0 mg | 102% | 315 | 428.0 mg 102% DV 315 cal |
| 29 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted | 410.0 mg | 98% | 358 | 410.0 mg 98% DV 358 cal |
| 30 | Beverages, chocolate powder, no sugar added | 410.0 mg | 98% | 350 | 410.0 mg 98% DV 350 cal |
| 31 | Spices, parsley, dried | 400.0 mg | 95% | 292 | 400.0 mg 95% DV 292 cal |
| 32 | Seeds, flaxseed | 392.0 mg | 93% | 534 | 392.0 mg 93% DV 534 cal |
| 33 | Spices, fennel seed | 385.0 mg | 92% | 345 | 385.0 mg 92% DV 345 cal |
| 34 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan | 385.0 mg | 92% | 448 | 385.0 mg 92% DV 448 cal |
| 35 | Mothbeans, mature seeds, raw | 381.0 mg | 91% | 343 | 381.0 mg 91% DV 343 cal |
| 36 | Spices, savory, ground | 377.0 mg | 90% | 272 | 377.0 mg 90% DV 272 cal |
| 37 | Nuts, brazilnuts, dried, unblanched | 376.0 mg | 90% | 659 | 376.0 mg 90% DV 659 cal |
| 38 | Flaxseed, ground | 372.1 mg | 89% | 0 | 372.1 mg 89% DV 0 cal |
| 39 | Parsley, freeze-dried | 372.0 mg | 89% | 271 | 372.0 mg 89% DV 271 cal |
| 40 | Spices, mustard seed, ground | 370.0 mg | 88% | 508 | 370.0 mg 88% DV 508 cal |
| 41 | Peanut butter, chunky, vitamin and mineral fortified | 370.0 mg | 88% | 593 | 370.0 mg 88% DV 593 cal |
| 42 | Peanut flour, defatted | 370.0 mg | 88% | 327 | 370.0 mg 88% DV 327 cal |
| 43 | Soy flour, full-fat, roasted | 369.0 mg | 88% | 439 | 369.0 mg 88% DV 439 cal |
| 44 | Spices, cumin seed | 366.0 mg | 87% | 375 | 366.0 mg 87% DV 375 cal |
| 45 | Seeds, sesame flour, partially defatted | 362.0 mg | 86% | 382 | 362.0 mg 86% DV 382 cal |
| 46 | Seeds, sesame butter, paste | 362.0 mg | 86% | 586 | 362.0 mg 86% DV 586 cal |
| 47 | Seeds, sesame flour, high-fat | 361.0 mg | 86% | 526 | 361.0 mg 86% DV 526 cal |
| 48 | Seeds, sunflower seed kernels, dry roasted, with salt added | 358.0 mg | 85% | 612 | 358.0 mg 85% DV 612 cal |
| 49 | Sesame butter, creamy | 356.8 mg | 85% | 0 | 356.8 mg 85% DV 0 cal |
| 50 | Seeds, sesame seeds, whole, roasted and toasted | 356.0 mg | 85% | 565 | 356.0 mg 85% DV 565 cal |
Rice bran, crude has the highest Magnesium content at 781.0 mg per 100g, which is 186% of the Daily Value.
The FDA Daily Value for Magnesium is 420 mg. The top foods on this list provide 117% of that in just 100g.
The best sources include Rice bran, crude, Seaweed, agar, dried, and Seeds, cottonseed meal, partially defatted (glandless). All provide significant amounts per 100g serving.