Foods high in magnesium

The top 20 foods in our database by content per 100 g.

Daily target

310mg

Reference intake for an adult woman aged 19–50. It differs for men and other age groups — the calculator works out yours.

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Most per 100 g
Other nutrients

Most per 100 g

Most per 100 g
#	Food · serving	100 g	% of target	Cooked, 100 g
1	Pumpkin seedstbsp (8.6 g): 50.9 mg	592 mg	191%	—
2	Flaxseedtbsp (10 g): 39.2 mg	392 mg	126%	—
3	Brazil nutshandful (28 g): 105.3 mg	376 mg	121%	—
4	Sesame seedstbsp (9 g): 31.6 mg	351 mg	113%	—
5	Poppy seedstbsp (8.8 g): 30.5 mg	347 mg	112%	—
6	Chia seedstbsp (12 g): 40.2 mg	335 mg	108%	—
7	Sunflower seedstbsp (9 g): 27.2 mg	302 mg	97%	—
8	Caviartsp (5 g): 15 mg	300 mg	97%	—
9	Cashewshandful (28 g): 81.8 mg	292 mg	94%	—
10	Soybeans	280 mg	90%	86.5 mg
11	Almondshandful (28 g): 72.2 mg	258 mg	83%	—
12	Pine nutstbsp (8.6 g): 21.6 mg	251 mg	81%	—
13	Oat brantbsp (6 g): 14.1 mg	235 mg	76%	—
14	Buckwheat	221 mg	71%	51.1 mg
15	Quinoa	197 mg	64%	64.2 mg
16	White beans	190 mg	61%	62.5 mg
17	Mung beans	189 mg	61%	48.1 mg
18	Peanutshandful (28 g): 50.4 mg	180 mg	58%	—
19	Oats	177 mg	57%	27.1 mg
20	Pinto beans	176 mg	57%	50 mg

Values are for the food as sold: raw, and dry for grains and legumes. The “Cooked” column shows grains and legumes after boiling, accounting for water and losses. How other cooking methods change the food is shown on each food’s page.

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Data: USDA FoodData Central.