Magnesium in Raw Food

List of raw food with a high magnesium content.

№ The amount of Percent Daily Value (DV) per 100 g
1 Hemp seed 700mg 175%
2 Pumpkin seed 592mg 148%
3 Flaxseed 392mg 98%
4 Fennel seed 385mg 96.3%
5 Brazil nuts 376mg 94%
6 Poppy seeds 347mg 86.8%
7 Sesame seeds 345mg 86.3%
8 Coriander seeds 330mg 82.5%
9 Sunflower seeds 325mg 81.3%
10 Pili nuts 302mg 75.5%
11 Almonds 270mg 67.5%
12 Dill seed 256mg 64%
13 Pine nuts 251mg 62.8%
14 Raw buckwheat 231mg 57.8%
15 Cardamom 229mg 57.3%
16 Black walnuts 201mg 50.3%
17 Anise seed 170mg 42.5%
18 Peanuts 168mg 42%
19 Hazelnuts 163mg 40.8%
20 Thyme 160mg 40%
21 Walnuts 158mg 39.5%
22 Chili powder 149mg 37.3%
23 Allspice 135mg 33.8%
24 Macadamia nuts 130mg 32.5%
25 Pecans 121mg 30.3%
26 Pistachio nuts 121mg 30.3%
27 Dried bananas 108mg 27%
28 Wakame 107mg 26.8%
29 Dock 103mg 25.8%
30 Grape leaves 95mg 23.8%
31 Tamarinds 92mg 23%
32 Dried coconut meat 90mg 22.5%
33 Chili pepper 88mg 22%
34 Peppermint 80mg 20%
35 Chickpeas 79mg 19.8%
36 Spinach 79mg 19.8%
37 Beet greens 70mg 17.5%
38 Wasabi 69mg 17.3%
39 Basil 64mg 16%
40 Spearmint 63mg 15.8%
41 Okra 57mg 14.3%
42 Pea sprouts 56mg 14%
43 Amaranth leaves 55mg 13.8%
44 Dill weed 55mg 13.8%
45 Dates (medjool) 54mg 13.5%
46 Pinto beans sprouts 53mg 13.3%
47 Parsley 50mg 12.5%
48 Kale 47mg 11.8%
49 Arugula 47mg 11.8%
50 Ginger root 43mg 10.8%
51 Dates (deglet noor) 43mg 10.8%
52 Chives 42mg 10.5%
53 Horned melon 40mg 10%
54 Broad beans (raw) 38mg 9.5%
55 Garden cress 38mg 9.5%
56 Coconut milk 37mg 9.3%
57 Sweet corn 37mg 9.3%
58 Plantains 37mg 9.3%
59 Lentil sprouts 37mg 9.3%
60 Dandelion greens 36mg 9%
61 Golden raisins 35mg 8.8%
62 Green peas 33mg 8.3%
63 Dried apricots 32mg 8%
64 Coconut meat 32mg 8%
65 Turnip greens 31mg 7.8%
66 Durian 30mg 7.5%
67 Chestnuts 30mg 7.5%
68 Chicory greens 30mg 7.5%
69 Avocado 29mg 7.3%
70 Jackfruit 29mg 7.3%
71 Passion fruit 29mg 7.3%
72 Savoy cabbage 28mg 7%
73 Leeks 28mg 7%
74 Bananas 27mg 6.8%
75 Collard greens 27mg 6.8%
76 Alfalfa sprouts 27mg 6.8%
77 Coriander 26mg 6.5%
78 Raw sweet potato 25mg 6.3%
79 Coconut water 25mg 6.3%
80 Breadfruit 25mg 6.3%
81 Garlic 25mg 6.3%
82 Black currant 24mg 6%
83 Welsh onion 23mg 5.8%
84 Hot chili pepper 23mg 5.8%
85 Beets 23mg 5.8%
86 Rapini 22mg 5.5%
87 Guava 22mg 5.5%
88 Chicory roots 22mg 5.5%
89 Raspberries 22mg 5.5%
90 Broccoli 21mg 5.3%
91 Loganberries 21mg 5.3%
92 Shallots 21mg 5.3%
93 Mung bean sprouts 21mg 5.3%
94 Papayas 21mg 5.3%
95 Soursop 21mg 5.3%
96 Kidney bean sprouts 21mg 5.3%
97 Rutabaga 20mg 5%
98 Blackberry 20mg 5%
99 Kumquat 20mg 5%
100 Tomatillos 20mg 5%
101 Chinese broccoli 19mg 4.8%
102 Chinese cabbage 19mg 4.8%
103 Kohlrabi 19mg 4.8%
104 Acerola 18mg 4.5%
105 Custard-apple 18mg 4.5%
106 Prunes 18mg 4.5%
107 Mulberries 18mg 4.5%
108 Figs 17mg 4.3%
109 Kiwifruit 17mg 4.3%
110 Jerusalem artichoke 17mg 4.3%
111 Cherimoya 17mg 4.3%
112 Mammy-apple 16mg 4%
113 Daikon 16mg 4%
114 Red cabbage 16mg 4%
115 Green onions 16mg 4%
116 Java plum 15mg 3.8%
117 Cauliflower 15mg 3.8%
118 Endive 15mg 3.8%
119 Grapes (muscadine) 14mg 3.5%
120 Romaine lettuce 14mg 3.5%
121 Asparagus 14mg 3.5%
122 Strawberry 13mg 3.3%
123 Loquats 13mg 3.3%
124 Cucumber 13mg 3.3%
125 Radicchio 13mg 3.3%
126 Butterhead lettuce 13mg 3.3%
127 Lettuce 13mg 3.3%
128 Red and white currants 13mg 3.3%
129 Pineapple 12mg 3%
130 Pomegranates 12mg 3%
131 Cantaloupe melon 12mg 3%
132 Cabbage 12mg 3%
133 Tangerines 12mg 3%
134 Carrots 12mg 3%
135 Red bell peppers 12mg 3%
136 Rhubarb 12mg 3%
137 Red leaf lettuce 12mg 3%
138 Sapodilla 12mg 3%
139 Surinam cherry 12mg 3%
140 Pumpkin 12mg 3%
141 Chayote 12mg 3%
142 Tomatoes 11mg 2.8%
143 Turnips 11mg 2.8%
144 Celery 11mg 2.8%
145 Mamey sapote 11mg 2.8%
146 Apricots 10mg 2.5%
147 Oranges 10mg 2.5%
148 Watermelon 10mg 2.5%
149 Honeydew melon 10mg 2.5%
150 Clementines 10mg 2.5%
151 Gooseberries 10mg 2.5%
152 Litchis 10mg 2.5%
153 Longans 10mg 2.5%
154 Onion 10mg 2.5%
155 Mango 10mg 2.5%
156 Green bell peppers 10mg 2.5%
157 Radish 10mg 2.5%
158 Carambola 10mg 2.5%
159 Jujube 10mg 2.5%
160 Cherry 9mg 2.3%
161 Grapefruit 9mg 2.3%
162 Peaches 9mg 2.3%
163 Feijoa 9mg 2.3%
164 White mushrooms 9mg 2.3%
165 Brown mushrooms 9mg 2.3%
166 Quince 8mg 2%
167 Lemons 8mg 2%
168 Grapes (red or green) 7mg 1.8%
169 Pear 7mg 1.8%
170 Iceberg lettuce 7mg 1.8%
171 Plums 7mg 1.8%
172 Blueberries 6mg 1.5%
173 Cranberries 6mg 1.5%
174 Lime 6mg 1.5%
175 Pummelo 6mg 1.5%
176 Elderberry 5mg 1.3%
177 Apple 5mg 1.3%
178 Rose-apples 5mg 1.3%
179 Salt 1mg 0.3%
180 Beechnuts 0mg 0%
181 Coconut oil 0mg 0%
182 Groundcherries 0mg 0%
183 Persimmons 0mg 0%
184 Goji berries 0mg 0%