Foods high in magnesium
The top 20 foods in our database by content per 100 g. Data from USDA FoodData Central.
The reference daily intake for women aged 19–50 is 310 mg. It differs for men and other age groups — the calculator works out yours.
Most per 100 g
| Food | 100 g | % of target | Cooked, 100 g | Serving |
|---|---|---|---|---|
| Pumpkin seeds | 592 mg | 191% | — | tbsp (8.6 g): 50.9 mg |
| Flaxseed | 392 mg | 126% | — | tbsp (10 g): 39.2 mg |
| Brazil nuts | 376 mg | 121% | — | handful (28 g): 105.3 mg |
| Sesame seeds | 351 mg | 113% | — | tbsp (9 g): 31.6 mg |
| Chia seeds | 335 mg | 108% | — | tbsp (12 g): 40.2 mg |
| Sunflower seeds | 302 mg | 97% | — | tbsp (9 g): 27.2 mg |
| Caviar | 300 mg | 97% | — | tsp (5 g): 15 mg |
| Cashews | 292 mg | 94% | — | handful (28 g): 81.8 mg |
| Soybeans | 280 mg | 90% | 86.5 mg | — |
| Almonds | 258 mg | 83% | — | handful (28 g): 72.2 mg |
| Pine nuts | 251 mg | 81% | — | tbsp (8.6 g): 21.6 mg |
| Oat bran | 235 mg | 76% | — | tbsp (6 g): 14.1 mg |
| Buckwheat | 221 mg | 71% | 51.1 mg | — |
| Quinoa | 197 mg | 64% | 64.2 mg | — |
| White beans | 190 mg | 61% | 62.5 mg | — |
| Mung beans | 189 mg | 61% | 48.1 mg | — |
| Peanuts | 180 mg | 58% | — | handful (28 g): 50.4 mg |
| Oats | 177 mg | 57% | 27.1 mg | — |
| Pinto beans | 176 mg | 57% | 50 mg | — |
| Black beans | 171 mg | 55% | 66.3 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.
How much do you get each day?
Add meals to the diary — the calculator adds up your vitamins and minerals for the day and shows what’s missing.
Open the diaryData: USDA FoodData Central.