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Foods High in Magnesium

60 whole foods ranked by how much Magnesium a typical serving delivers, shown as a percentage of the 420 mg daily value (≥10% per serving = a good source). Cofactor for 300+ enzymes; sleep, muscle relaxation, ATP.

What Magnesium does in the body →
  1. 1
    Seaweed
    Vegetable
    140% DV
    588 mg / 85 g
    91
  2. 2
    Mothbean
    Legume
    82% DV
    343 mg / 90 g
    81
  3. 3
    Mungo Bean
    Legume
    57% DV
    240 mg / 90 g
    93
  4. 4
    Rice Bran
    Grain
    56% DV
    234 mg / 30 g
    93
  5. 5
    Green Tea (Matcha)
    Beverages
    55% DV
    230 mg / 100 g
    94
  6. 6
    Hemp Seeds
    Nuts & Seeds
    47% DV
    196 mg / 28 g
    92
  7. 7
    Soybean
    Vegetable
    46% DV
    194 mg / 85 g
    86
  8. 8
    Wheat Bran
    Grain
    44% DV
    183 mg / 30 g
    94
  9. 9
    Lupin
    Legume
    42% DV
    178 mg / 90 g
    95
  10. 10
    Broadbeans (Fava Beans)
    Legume
    41% DV
    173 mg / 90 g
    93
  11. 11
    Pigeon Peas (Red Gram)
    Legume
    39% DV
    165 mg / 90 g
    93
  12. 12
    Pumpkin Seeds (Pepitas)
    Nuts & Seeds
    39% DV
    166 mg / 28 g
    89
  13. 13
    Blackeye Pea
    Legume
    39% DV
    166 mg / 90 g
    74
  14. 14
    Cacao Powder
    Nuts & Seeds
    33% DV
    140 mg / 28 g
    78
  15. 15
    Fireweed
    Vegetable
    32% DV
    133 mg / 85 g
    93
  16. 16
    Tamarind
    Fruit
    31% DV
    129 mg / 140 g
    64
  17. 17
    Amaranth Grain
    Grain
    30% DV
    124 mg / 50 g
    87
  18. 18
    Amaranth
    Grain
    30% DV
    124 mg / 50 g
    83
  19. 19
    Chickpea
    Legume
    29% DV
    121 mg / 90 g
    75
  20. 20
    Wheat Germ
    Grain
    28% DV
    120 mg / 50 g
    95
  21. 21
    Flax Seeds
    Nuts & Seeds
    26% DV
    110 mg / 28 g
    97
  22. 22
    Buckwheat Groat
    Grain
    26% DV
    111 mg / 50 g
    89
  23. 23
    Natto
    Legume
    25% DV
    104 mg / 90 g
    90
  24. 24
    Brazil Nut
    Nuts & Seeds
    25% DV
    105 mg / 28 g
    82
  25. 25
    Epazote
    Vegetable
    24% DV
    103 mg / 85 g
    90
  26. 26
    Buckwheat
    Grain
    24% DV
    102 mg / 50 g
    69
  27. 27
    Prickly Pear
    Fruit
    23% DV
    96.6 mg / 140 g
    89
  28. 28
    Quinoa
    Grain
    23% DV
    98.5 mg / 50 g
    88
  29. 29
    Sunflower Seed Kernel
    Nuts & Seeds
    22% DV
    91 mg / 28 g
    89
  30. 30
    Teff
    Grain
    22% DV
    92 mg / 50 g
    88
  31. 31
    Chia Seed
    Grain
    22% DV
    91.4 mg / 28 g
    81
  32. 32
    Dock
    Vegetable
    21% DV
    87.6 mg / 85 g
    91
  33. 33
    Spaghetti
    Grain
    21% DV
    87 mg / 50 g
    91
  34. 34
    Soy Flour
    Legume
    20% DV
    85.5 mg / 30 g
    95
  35. 35
    Sorghum Bran
    Grain
    20% DV
    82.1 mg / 30 g
    91
  36. 36
    Grape Leave
    Vegetable
    19% DV
    80.8 mg / 85 g
    94
  37. 37
    Cashews
    Nuts & Seeds
    19% DV
    81.8 mg / 28 g
    81
  38. 38
    Almonds
    Nuts & Seeds
    18% DV
    75.6 mg / 28 g
    89
  39. 39
    Chickpeas (Garbanzo Bean
    Legume
    17% DV
    71.1 mg / 90 g
    95
  40. 40
    Oat Bran
    Grain
    17% DV
    70.5 mg / 30 g
    95
  41. 41
    Einkorn
    Grain
    17% DV
    70.2 mg / 50 g
    88
  42. 42
    Roselle
    Fruit
    17% DV
    71.4 mg / 140 g
    80
  43. 43
    Balsam-Pear (Bitter Gourd)
    Vegetable
    17% DV
    72.3 mg / 85 g
    77
  44. 44
    Tempeh
    Legume
    17% DV
    72.9 mg / 90 g
    76
  45. 45
    Spelt
    Grain
    16% DV
    68 mg / 50 g
    91
  46. 46
    Barley
    Grain
    16% DV
    66.5 mg / 50 g
    90
  47. 47
    Chard
    Vegetable
    16% DV
    68.9 mg / 85 g
    88
  48. 48
    Hazelnut
    Nuts & Seeds
    16% DV
    65.8 mg / 28 g
    88
  49. 49
    Sorghum
    Grain
    16% DV
    68 mg / 50 g
    74
  50. 50
    Wheat
    Grain
    15% DV
    62 mg / 50 g
    92
  51. 51
    Khorasan
    Grain
    15% DV
    65.1 mg / 50 g
    87
  52. 52
    Pigeonpea
    Legume
    15% DV
    61.2 mg / 90 g
    85
  53. 53
    Pollock
    Seafood
    15% DV
    62.1 mg / 85 g
    82
  54. 54
    Black Beans
    Legume
    15% DV
    63 mg / 90 g
    78
  55. 55
    Oat
    Grain
    15% DV
    63.2 mg / 50 g
    74
  56. 56
    Triticale
    Grain
    15% DV
    65 mg / 50 g
    74
  57. 57
    Corn Grain
    Grain
    15% DV
    63.5 mg / 50 g
    62
  58. 58
    Sweet Potato Leave
    Vegetable
    14% DV
    59.5 mg / 85 g
    92
  59. 59
    Beet Green
    Vegetable
    14% DV
    59.5 mg / 85 g
    90
  60. 60
    Edamame
    Legume
    14% DV
    57.6 mg / 90 g
    89
Keep exploring:All nutrients →·Whole-foods catalog →·Magnesium reference →

Amounts are for one typical serving (FDA/USDA reference portion) of the food's default form. %DV is relative to the 420 mg daily value. Educational reference, not medical advice.