< Calorie database

Foods richest in Magnesium

Magnesium is a mineral that is important for many functions in the body, including maintaining normal muscle and nerve function, keeping a steady heart rhythm, supporting a healthy immune system, and keeping bones strong. The recommended daily intake ranges from 310-420 mg per day for adults.
Read our fully detailed article about Magnesium

Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.

Food	Magnesium per 100 gr.	Magnesium per oz
Rice bran, crude	781 mg	221.4 mg
Seaweed, agar, dried	770 mg	218.3 mg
Seeds, cottonseed meal, partially defatted (glandless)	760 mg	215.5 mg
Seeds, cottonseed flour, partially defatted (glandless)	721 mg	204.4 mg
Seeds, cottonseed flour, low fat (glandless)	716 mg	203 mg
Spices, basil, dried	711 mg	201.6 mg
Seeds, hemp seed, hulled	700 mg	198.5 mg
Spices, coriander leaf, dried	694 mg	196.8 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	692 mg	196.2 mg
Chives, freeze-dried	640 mg	181.5 mg
List continued below
Wheat bran, crude	611 mg	173.2 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	606 mg	171.8 mg
Spearmint, dried	602 mg	170.7 mg
Seeds, pumpkin and squash seed kernels, dried	592 mg	167.8 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added	550 mg	155.9 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt	550 mg	155.9 mg
Cocoa, dry powder, hi-fat or breakfast, plain	519 mg	147.2 mg
Seeds, watermelon seed kernels, dried	515 mg	146 mg
Beverages, nutritional shake mix, high protein, powder	500 mg	141.8 mg
Cocoa, dry powder, unsweetened	499 mg	141.5 mg
Cocoa, dry powder, unsweetened, processed with alkali	476 mg	135 mg
Cocoa, dry powder, hi-fat or breakfast, processed with alkali	476 mg	135 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	473 mg	134.1 mg
Spices, dill weed, dried	451 mg	127.9 mg
Spices, celery seed	440 mg	124.8 mg
Seeds, cottonseed kernels, roasted (glandless)	440 mg	124.8 mg
Soy flour, full-fat, raw	429 mg	121.6 mg
Soy flour, full-fat, raw, crude protein basis (N x 6.25)	429 mg	121.6 mg
Spices, sage, ground	428 mg	121.3 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	410 mg	116.2 mg
Beverages, chocolate powder, no sugar added	410 mg	116.2 mg
Spices, parsley, dried	400 mg	113.4 mg
Seeds, flaxseed	392 mg	111.1 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	385 mg	109.2 mg
Spices, fennel seed	385 mg	109.2 mg
Mothbeans, mature seeds, raw	381 mg	108 mg
Spices, savory, ground	377 mg	106.9 mg
Nuts, brazilnuts, dried, unblanched	376 mg	106.6 mg
Parsley, freeze-dried	372 mg	105.5 mg
Peanut butter, chunky, vitamin and mineral fortified	370 mg	104.9 mg
Spices, mustard seed, ground	370 mg	104.9 mg
Peanut flour, defatted	370 mg	104.9 mg
Soy flour, full-fat, roasted, crude protein basis (N x 6.25)	369 mg	104.6 mg
Soy flour, full-fat, roasted	369 mg	104.6 mg
Spices, cumin seed	366 mg	103.8 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original	362 mg	102.6 mg
Seeds, sesame flour, partially defatted	362 mg	102.6 mg
Seeds, sesame butter, paste	362 mg	102.6 mg
Seeds, sesame flour, high-fat	361 mg	102.4 mg
Seeds, sesame seeds, whole, roasted and toasted	356 mg	100.9 mg
Peanut butter, smooth, vitamin and mineral fortified	355 mg	100.7 mg
Seeds, safflower seed kernels, dried	353 mg	100.1 mg
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)	353 mg	100.1 mg
Seeds, sesame seeds, whole, dried	351 mg	99.5 mg
Seeds, safflower seed meal, partially defatted	350 mg	99.2 mg
Spices, tarragon, dried	347 mg	98.4 mg
Spices, poppy seed	347 mg	98.4 mg
Spices, marjoram, dried	346 mg	98.1 mg
Seeds, sunflower seed flour, partially defatted	346 mg	98.1 mg
Seeds, sesame meal, partially defatted	346 mg	98.1 mg
Seeds, sesame seed kernels, toasted, without salt added (decorticated)	346 mg	98.1 mg
Seeds, sesame seed kernels, toasted, with salt added (decorticated)	346 mg	98.1 mg
Seeds, sesame seed kernels, dried (decorticated)	345 mg	97.8 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER	340 mg	96.4 mg
Seeds, sesame flour, low-fat	338 mg	95.8 mg
Yardlong beans, mature seeds, raw	338 mg	95.8 mg
SCHIFF,TIGER'S MILK BAR	336 mg	95.3 mg
Seeds, chia seeds, dried	335 mg	95 mg
Cowpeas, catjang, mature seeds, raw	333 mg	94.4 mg
Spices, coriander seed	330 mg	93.6 mg
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	329 mg	93.3 mg
Beverages, coffee, instant, regular, powder	327 mg	92.7 mg
Beverages, coffee, instant, regular, half the caffeine	327 mg	92.7 mg
Baking chocolate, unsweetened, squares	327 mg	92.7 mg
Seeds, sunflower seed kernels, dried	325 mg	92.1 mg
Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors	321 mg	91 mg
Cereals ready-to-eat, wheat germ, toasted, plain	320 mg	90.7 mg
Cereals ready-to-eat, FAMILIA	317 mg	89.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar	317 mg	89.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors	317 mg	89.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar	317 mg	89.9 mg
Soy protein concentrate, produced by alcohol extraction	315 mg	89.3 mg
Seeds, sisymbrium sp. seeds, whole, dried	314 mg	89 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular	313 mg	88.7 mg
Beverages, coffee, instant, decaffeinated, powder	311 mg	88.2 mg
Seeds, sunflower seed butter, without salt	311 mg	88.2 mg
Seeds, sunflower seed butter, with salt added	311 mg	88.2 mg
Soy meal, defatted, raw	306 mg	86.8 mg
Soy meal, defatted, raw, crude protein basis (N x 6.25)	306 mg	86.8 mg
Nuts, pilinuts, dried	302 mg	85.6 mg
Fish, caviar, black and red, granular	300 mg	85.1 mg
Nuts, cashew nuts, raw	292 mg	82.8 mg
Soy flour, defatted	290 mg	82.2 mg
Nuts, almonds, oil roasted, with salt added, smoke flavor	286 mg	81.1 mg
Soy flour, defatted, crude protein basis (N x 6.25)	285 mg	80.8 mg
Soy flour, low-fat	285 mg	80.8 mg
Hyacinth beans, mature seeds, raw	283 mg	80.2 mg
Protein supplement, milk based, Muscle Milk Light, powder	280 mg	79.4 mg
Soybeans, mature seeds, raw	280 mg	79.4 mg
Nuts, almonds, dry roasted, with salt added	279 mg	79.1 mg

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