Foods Highest in Magnesium

7,529 foods ranked by Magnesium per 100 g.

These are the foods highest in Magnesium, ranked by the amount per 100 g of the edible portion. Magnesium is a mineral involved in more than 300 enzyme reactions, including energy production, muscle and nerve function, blood-sugar control and blood-pressure regulation. About half is stored in the bones.

Read the full Magnesium guide

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Values per 100 g.

Food	Magnesium
Rice bran, crude	781.00 mg
Seaweed, agar, dried	770.00 mg
Seeds, cottonseed meal, partially defatted (glandless)	760.00 mg
Seeds, cottonseed flour, partially defatted (glandless)	721.00 mg
Seeds, cottonseed flour, low fat (glandless)	716.00 mg
Spices, basil, dried	711.00 mg
Spices, coriander leaf, dried	694.00 mg
Chives, freeze-dried	640.00 mg
Wheat bran, crude	611.00 mg
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran	606.00 mg
Spearmint, dried	602.00 mg
Seeds, pumpkin and squash seed kernels, dried	592.00 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt	550.00 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added	550.00 mg
Cocoa, dry powder, hi-fat or breakfast, plain	519.00 mg
Seeds, watermelon seed kernels, dried	515.00 mg
Seeds, pumpkin seeds (pepitas), raw	499.70 mg
Cocoa, dry powder, unsweetened	499.00 mg
Cocoa, dry powder, unsweetened, processed with alkali	476.00 mg
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	476.00 mg
Spices, dill weed, dried	451.00 mg
Spices, celery seed	440.00 mg
Seeds, cottonseed kernels, roasted (glandless)	440.00 mg
Soy flour, full-fat, raw	429.00 mg
Soy flour, full-fat, raw, crude protein basis (N x 6.25)	429.00 mg
Spices, sage, ground	428.00 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	410.00 mg
Spices, parsley, dried	400.00 mg
Seeds, flaxseed	392.00 mg
Spices, fennel seed	385.00 mg

Nuts, seeds, whole grains, legumes, leafy greens and dark chocolate. Amounts are per 100 g of the edible portion; your serving may differ.

Magnesium — frequently asked questions

What foods are highest in Magnesium?

Per 100 g, some of the richest sources are Rice bran, crude, Seaweed, agar, dried, Seeds, cottonseed meal, partially defatted (glandless), Seeds, cottonseed flour, partially defatted (glandless) and Seeds, cottonseed flour, low fat (glandless). See the full ranking above.

How much Magnesium do I need a day?

The FDA Daily Value is 420 mg. Whole, minimally processed plant foods are the best way to meet it.

What does Magnesium do?

Magnesium is a mineral involved in more than 300 enzyme reactions, including energy production, muscle and nerve function, blood-sugar control and blood-pressure regulation. About half is stored in the bones.

Foods Highest in Magnesium

Magnesium — frequently asked questions

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