Magnesium in Foods

List of foods with a high magnesium content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Rice bran 781mg 195.3%
2 Hemp seed 700mg 175%
3 Wheat bran 611mg 152.8%
4 Pumpkin seed 592mg 148%
5 Celery seed 440mg 110%
6 Sage 428mg 107%
7 Flaxseed 392mg 98%
8 Fennel seed 385mg 96.3%
9 Savory 377mg 94.3%
10 Brazil nuts 376mg 94%
11 Mustard seed 370mg 92.5%
12 Cumin seed 366mg 91.5%
13 Sesame flour 361mg 90.3%
14 Poppy seeds 347mg 86.8%
15 Tarragon 347mg 86.8%
16 Toasted sesame seeds 346mg 86.5%
17 Marjoram 346mg 86.5%
18 Sunflower seed flour 346mg 86.5%
19 Sesame seeds 345mg 86.3%
20 Chia seeds 335mg 83.8%
21 Coriander seeds 330mg 82.5%
22 Sunflower seeds 325mg 81.3%
23 Sisymbrium seeds 314mg 78.5%
24 Soy meal 306mg 76.5%
25 Pili nuts 302mg 75.5%
26 Cashew nuts 292mg 73%
27 Milk based protein powder 280mg 70%
28 Roasted almonds 279mg 69.8%
29 Almonds 270mg 67.5%
30 Oregano 270mg 67.5%
31 Saffron 264mg 66%
32 Roasted cashews 260mg 65%
33 Clove 259mg 64.8%
34 Caraway seed 258mg 64.5%
35 Dill seed 256mg 64%
36 Pine nuts 251mg 62.8%
37 Buckwheat flour 251mg 62.8%
38 Land snails 250mg 62.5%
39 Butternuts 237mg 59.3%
40 Oat bran 235mg 58.8%
41 Raw buckwheat 231mg 57.8%
42 Cardamom 229mg 57.3%
43 Dark chocolate (70-85% cacao) 228mg 57%
44 Halva 218mg 54.5%
45 Ground ginger 214mg 53.5%
46 Turmeric 208mg 52%
47 Black walnuts 201mg 50.3%
48 Whey protein powder 195mg 48.8%
49 Fenugreek seed 191mg 47.8%
50 Roasted peanuts 178mg 44.5%
51 Dark chocolate (60-69% cacao) 176mg 44%
52 Dry roasted hazelnuts 173mg 43.3%
53 Black pepper 171mg 42.8%
54 Anise seed 170mg 42.5%
55 Peanuts 168mg 42%
56 Multi-grain crackers 164mg 41%
57 Ground mace 163mg 40.8%
58 Hazelnuts 163mg 40.8%
59 Thyme 160mg 40%
60 Walnuts 158mg 39.5%
61 Fireweed 156mg 39%
62 Triticale flour 153mg 38.3%
63 Chili powder 149mg 37.3%
64 Dark chocolate (45-59% cacao) 146mg 36.5%
65 Oat flour 144mg 36%
66 Soy protein concentrate 140mg 35%
67 Whole-wheat flour 137mg 34.3%
68 Allspice 135mg 33.8%
69 Chervil 130mg 32.5%
70 Macadamia nuts 130mg 32.5%
71 Dry roasted sunflower seeds 129mg 32.3%
72 Whole grain sorghum flour 123mg 30.8%
73 Chinook salmon 122mg 30.5%
74 Kelp 121mg 30.3%
75 Pecans 121mg 30.3%
76 Pistachio nuts 121mg 30.3%
77 Bay leaf 120mg 30%
78 Millet flour 119mg 29.8%
79 Dry roasted macadamias 118mg 29.5%
80 Brown rice flour 112mg 28%
81 Dry roasted pistachio nuts 109mg 27.3%
82 Dried bananas 108mg 27%
83 Wakame 107mg 26.8%
84 Dock 103mg 25.8%
85 Barley malt flour 97mg 24.3%
86 Mackerel 97mg 24.3%
87 Barley flour 96mg 24%
88 Grape leaves 95mg 23.8%
89 Whole grain corn flour 93mg 23.3%
90 Tamarinds 92mg 23%
91 Rosemary 91mg 22.8%
92 Dried coconut meat 90mg 22.5%
93 Powdered egg white 88mg 22%
94 Chili pepper 88mg 22%
95 Cooked spinach 87mg 21.8%
96 Pollock 86mg 21.5%
97 Soy beans 86mg 21.5%
98 Dry milk 85mg 21.3%
99 Prickly pears 85mg 21.3%
100 Tortilla 83mg 20.8%
101 Wheat sprouts 82mg 20.5%
102 Swiss chard 81mg 20.3%
103 Ling 81mg 20.3%
104 Tempeh 81mg 20.3%
105 Wheat bran bread 81mg 20.3%
106 Espresso 80mg 20%
107 Peppermint 80mg 20%
108 Rice bran bread 80mg 20%
109 Chickpeas 79mg 19.8%
110 Spinach 79mg 19.8%
111 Multigrain bread 78mg 19.5%
112 Rye crispbread 78mg 19.5%
113 Whole-wheat bread 75mg 18.8%
114 Lima beans 74mg 18.5%
115 Crackers 72mg 18%
116 Soy bean sprouts 72mg 18%
117 Mars almond bar 72mg 18%
118 Snickers bar 72mg 18%
119 Beet greens 70mg 17.5%
120 Gjetost cheese 70mg 17.5%
121 Black beans 70mg 17.5%
122 Anchovy 69mg 17.3%
123 Wasabi 69mg 17.3%
124 Purslane 68mg 17%
125 Sprouted grain bread 66mg 16.5%
126 Amaranth grain 65mg 16.3%
127 Egg substitute (powder) 65mg 16.3%
128 Potato starch 65mg 16.3%
129 Pink beans 65mg 16.3%
130 Basil 64mg 16%
131 Quinoa 64mg 16%
132 Soy-based protein powder 64mg 16%
133 Edamame 64mg 16%
134 Spearmint 63mg 15.8%
135 Milk chocolate 63mg 15.8%
136 Cuttlefish 60mg 15%
137 Cinnamon 60mg 15%
138 Octopus 60mg 15%
139 Okra 57mg 14.3%
140 Pea sprouts 56mg 14%
141 Abalone 56mg 14%
142 Lotus seeds 56mg 14%
143 Amaranth leaves 55mg 13.8%
144 Dill weed 55mg 13.8%
145 Whole wheat pasta 54mg 13.5%
146 Lupin beans 54mg 13.5%
147 Dates (medjool) 54mg 13.5%
148 Sea bass 53mg 13.3%
149 Navy beans 53mg 13.3%
150 Pinto beans sprouts 53mg 13.3%
151 Cowpeas 53mg 13.3%
152 Tofu 52mg 13%
153 Adzuki beans 52mg 13%
154 Buckwheat 51mg 12.8%
155 Roselle 51mg 12.8%
156 Parsley 50mg 12.5%
157 Teff 50mg 12.5%
158 Pinto beans 50mg 12.5%
159 Mustard 48mg 12%
160 Mung beans 48mg 12%
161 Cooked chickpeas 48mg 12%
162 Kale 47mg 11.8%
163 Arugula 47mg 11.8%
164 Pigeon peas 46mg 11.5%
165 Sturgeon 45mg 11.3%
166 Millet 44mg 11%
167 Medium-grain brown rice 44mg 11%
168 Parmesan cheese 44mg 11%
169 Cardoon 43mg 10.8%
170 Fava beans 43mg 10.8%
171 Ginger root 43mg 10.8%
172 Lobster 43mg 10.8%
173 Shark meat 43mg 10.8%
174 Dates (deglet noor) 43mg 10.8%
175 Bread crumbs 43mg 10.8%
176 Artichokes 42mg 10.5%
177 Atlantic croaker 42mg 10.5%
178 Yardlong beans 42mg 10.5%
179 Kidney beans 42mg 10.5%
180 Chives 42mg 10.5%
181 Burbot 41mg 10.3%
182 Herring 41mg 10.3%
183 Romano cheese 41mg 10.3%
184 Wheat bread 41mg 10.3%
185 Horned melon 40mg 10%
186 Cusk 40mg 10%
187 Soy sauce (tamari) 40mg 10%
188 Rye bread 40mg 10%
189 Pike 40mg 10%
190 Burdock root 39mg 9.8%
191 Shrimp 39mg 9.8%
192 Long-grain brown rice 39mg 9.8%
193 Parboiled brown rice 39mg 9.8%
194 Sardine 39mg 9.8%
195 Soy protein isolate 39mg 9.8%
196 Broad beans (raw) 38mg 9.5%
197 Wolffish 38mg 9.5%
198 Squid 38mg 9.5%
199 Carp 38mg 9.5%
200 Mahi-mahi 38mg 9.5%