Magnesium in Plant Products

List of plant products 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 Roasted almonds 279mg 69.8%
28 Almonds 270mg 67.5%
29 Oregano 270mg 67.5%
30 Saffron 264mg 66%
31 Roasted cashews 260mg 65%
32 Clove 259mg 64.8%
33 Caraway seed 258mg 64.5%
34 Dill seed 256mg 64%
35 Pine nuts 251mg 62.8%
36 Buckwheat flour 251mg 62.8%
37 Butternuts 237mg 59.3%
38 Oat bran 235mg 58.8%
39 Raw buckwheat 231mg 57.8%
40 Cardamom 229mg 57.3%
41 Halva 218mg 54.5%
42 Ground ginger 214mg 53.5%
43 Turmeric 208mg 52%
44 Black walnuts 201mg 50.3%
45 Fenugreek seed 191mg 47.8%
46 Roasted peanuts 178mg 44.5%
47 Dry roasted hazelnuts 173mg 43.3%
48 Black pepper 171mg 42.8%
49 Anise seed 170mg 42.5%
50 Peanuts 168mg 42%
51 Ground mace 163mg 40.8%
52 Hazelnuts 163mg 40.8%
53 Thyme 160mg 40%
54 Walnuts 158mg 39.5%
55 Fireweed 156mg 39%
56 Triticale flour 153mg 38.3%
57 Chili powder 149mg 37.3%
58 Oat flour 144mg 36%
59 Soy protein concentrate 140mg 35%
60 Whole-wheat flour 137mg 34.3%
61 Allspice 135mg 33.8%
62 Chervil 130mg 32.5%
63 Macadamia nuts 130mg 32.5%
64 Dry roasted sunflower seeds 129mg 32.3%
65 Whole grain sorghum flour 123mg 30.8%
66 Kelp 121mg 30.3%
67 Pecans 121mg 30.3%
68 Pistachio nuts 121mg 30.3%
69 Bay leaf 120mg 30%
70 Millet flour 119mg 29.8%
71 Dry roasted macadamias 118mg 29.5%
72 Brown rice flour 112mg 28%
73 Dry roasted pistachio nuts 109mg 27.3%
74 Dried bananas 108mg 27%
75 Wakame 107mg 26.8%
76 Dock 103mg 25.8%
77 Barley malt flour 97mg 24.3%
78 Barley flour 96mg 24%
79 Grape leaves 95mg 23.8%
80 Whole grain corn flour 93mg 23.3%
81 Tamarinds 92mg 23%
82 Rosemary 91mg 22.8%
83 Dried coconut meat 90mg 22.5%
84 Chili pepper 88mg 22%
85 Cooked spinach 87mg 21.8%
86 Soy beans 86mg 21.5%
87 Prickly pears 85mg 21.3%
88 Wheat sprouts 82mg 20.5%
89 Swiss chard 81mg 20.3%
90 Tempeh 81mg 20.3%
91 Wheat bran bread 81mg 20.3%
92 Espresso 80mg 20%
93 Peppermint 80mg 20%
94 Rice bran bread 80mg 20%
95 Chickpeas 79mg 19.8%
96 Spinach 79mg 19.8%
97 Rye crispbread 78mg 19.5%
98 Whole-wheat bread 75mg 18.8%
99 Lima beans 74mg 18.5%
100 Soy bean sprouts 72mg 18%
101 Beet greens 70mg 17.5%
102 Black beans 70mg 17.5%
103 Wasabi 69mg 17.3%
104 Purslane 68mg 17%
105 Sprouted grain bread 66mg 16.5%
106 Amaranth grain 65mg 16.3%
107 Potato starch 65mg 16.3%
108 Pink beans 65mg 16.3%
109 Basil 64mg 16%
110 Quinoa 64mg 16%
111 Soy-based protein powder 64mg 16%
112 Edamame 64mg 16%
113 Spearmint 63mg 15.8%
114 Cinnamon 60mg 15%
115 Okra 57mg 14.3%
116 Pea sprouts 56mg 14%
117 Lotus seeds 56mg 14%
118 Amaranth leaves 55mg 13.8%
119 Dill weed 55mg 13.8%
120 Lupin beans 54mg 13.5%
121 Dates (medjool) 54mg 13.5%
122 Navy beans 53mg 13.3%
123 Pinto beans sprouts 53mg 13.3%
124 Cowpeas 53mg 13.3%
125 Tofu 52mg 13%
126 Adzuki beans 52mg 13%
127 Buckwheat 51mg 12.8%
128 Roselle 51mg 12.8%
129 Parsley 50mg 12.5%
130 Teff 50mg 12.5%
131 Pinto beans 50mg 12.5%
132 Mustard 48mg 12%
133 Mung beans 48mg 12%
134 Cooked chickpeas 48mg 12%
135 Kale 47mg 11.8%
136 Arugula 47mg 11.8%
137 Pigeon peas 46mg 11.5%
138 Millet 44mg 11%
139 Medium-grain brown rice 44mg 11%
140 Cardoon 43mg 10.8%
141 Fava beans 43mg 10.8%
142 Ginger root 43mg 10.8%
143 Dates (deglet noor) 43mg 10.8%
144 Artichokes 42mg 10.5%
145 Yardlong beans 42mg 10.5%
146 Kidney beans 42mg 10.5%
147 Chives 42mg 10.5%
148 Wheat bread 41mg 10.3%
149 Horned melon 40mg 10%
150 Soy sauce (tamari) 40mg 10%
151 Rye bread 40mg 10%
152 Burdock root 39mg 9.8%
153 Long-grain brown rice 39mg 9.8%
154 Parboiled brown rice 39mg 9.8%
155 Soy protein isolate 39mg 9.8%
156 Broad beans (raw) 38mg 9.5%
157 Garden cress 38mg 9.5%
158 Pumpkin leaves 38mg 9.5%
159 Hearts of palm 38mg 9.5%
160 Coconut milk 37mg 9.3%
161 Sweet corn 37mg 9.3%
162 Snapper 37mg 9.3%
163 Plantains 37mg 9.3%
164 Firm tofu 37mg 9.3%
165 Lentil sprouts 37mg 9.3%
166 Peas 36mg 9%
167 Dandelion greens 36mg 9%
168 Lentils 36mg 9%
169 Golden raisins 35mg 8.8%
170 Rice flour 35mg 8.8%
171 Extra-firm tofu 35mg 8.8%
172 Lamb's quarters 34mg 8.5%
173 Fiddlehead ferns 34mg 8.5%
174 Green peas 33mg 8.3%
175 Capers 33mg 8.3%
176 Mullet 33mg 8.3%
177 Bulgur 32mg 8%
178 Dried apricots 32mg 8%
179 Rye flour 32mg 8%
180 Coconut meat 32mg 8%
181 Wild rice 32mg 8%
182 Broad beans 31mg 7.8%
183 Turnip greens 31mg 7.8%
184 Chocolate cake 31mg 7.8%
185 Sorghum flour 31mg 7.8%
186 Durian 30mg 7.5%
187 Chestnuts 30mg 7.5%
188 Chicory greens 30mg 7.5%
189 Taro root 30mg 7.5%
190 Avocado 29mg 7.3%
191 Jackfruit 29mg 7.3%
192 Passion fruit 29mg 7.3%
193 Parsnips 29mg 7.3%
194 Hydrolyzed soy sauce 29mg 7.3%
195 Savoy cabbage 28mg 7%
196 Leeks 28mg 7%
197 Bananas 27mg 6.8%
198 Cooked rapini 27mg 6.8%
199 Collard greens 27mg 6.8%
200 Alfalfa sprouts 27mg 6.8%