What foods are highest in Magnesium?

Seaweed (588 mg per 85 g serving, 140% DV); Mothbean (343 mg per 90 g serving, 82% DV); Mungo Bean (240 mg per 90 g serving, 57% DV).

How much Magnesium do I need per day?

The daily value for Magnesium is 420 mg. Cofactor for 300+ enzymes; sleep, muscle relaxation, ATP.

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
Seaweed
Vegetable
140% DV
588 mg / 85 g
91
2
Mothbean
Legume
82% DV
343 mg / 90 g
81
3
Mungo Bean
Legume
57% DV
240 mg / 90 g
93
4
Rice Bran
Grain
56% DV
234 mg / 30 g
93
5
Green Tea (Matcha)
Beverages
55% DV
230 mg / 100 g
94
6
Hemp Seeds
Nuts & Seeds
47% DV
196 mg / 28 g
94
7
Soybean
Vegetable
46% DV
194 mg / 85 g
87
8
Wheat Bran
Grain
44% DV
183 mg / 30 g
94
9
Lupin
Legume
42% DV
178 mg / 90 g
94
10
Broadbeans (Fava Beans)
Legume
41% DV
173 mg / 90 g
93
11
Pigeon Peas (Red Gram)
Legume
39% DV
165 mg / 90 g
93
12
Pumpkin Seeds (Pepitas)
Nuts & Seeds
39% DV
166 mg / 28 g
82
13
Blackeye Pea
Legume
39% DV
166 mg / 90 g
79
14
Cacao Powder
Nuts & Seeds
33% DV
140 mg / 28 g
93
15
Fireweed
Vegetable
32% DV
133 mg / 85 g
93
16
Tamarind
Fruit
31% DV
129 mg / 140 g
84
17
Amaranth Grain
Grain
30% DV
124 mg / 50 g
86
18
Amaranth
Grain
30% DV
124 mg / 50 g
78
19
Chickpea
Legume
29% DV
121 mg / 90 g
94
20
Wheat Germ
Grain
28% DV
120 mg / 50 g
95
21
Flax Seeds
Nuts & Seeds
26% DV
110 mg / 28 g
98
22
Buckwheat Groat
Grain
26% DV
111 mg / 50 g
86
23
Natto
Legume
25% DV
104 mg / 90 g
90
24
Brazil Nut
Nuts & Seeds
25% DV
105 mg / 28 g
82
25
Epazote
Vegetable
24% DV
103 mg / 85 g
91
26
Buckwheat
Grain
24% DV
102 mg / 50 g
65
27
Prickly Pear
Fruit
23% DV
96.6 mg / 140 g
93
28
Quinoa
Grain
23% DV
98.5 mg / 50 g
87
29
Sunflower Seed Kernel
Nuts & Seeds
22% DV
91 mg / 28 g
93
30
Teff
Grain
22% DV
92 mg / 50 g
88
31
Chia Seed
Grain
22% DV
91.4 mg / 28 g
77
32
Dock
Vegetable
21% DV
87.6 mg / 85 g
95
33
Spaghetti
Grain
21% DV
87 mg / 50 g
91
34
Soy Flour
Legume
20% DV
85.5 mg / 30 g
95
35
Sorghum Bran
Grain
20% DV
82.1 mg / 30 g
92
36
Grape Leave
Vegetable
19% DV
80.8 mg / 85 g
96
37
Cashews
Nuts & Seeds
19% DV
81.8 mg / 28 g
78
38
Almonds
Nuts & Seeds
18% DV
75.6 mg / 28 g
93
39
Chickpeas (Garbanzo Beans, Bengal Gram)
Legume
17% DV
71.1 mg / 90 g
95
40
Oat Bran
Grain
17% DV
70.5 mg / 30 g
95
41
Einkorn
Grain
17% DV
70.2 mg / 50 g
84
42
Roselle
Fruit
17% DV
71.4 mg / 140 g
82
43
Tempeh
Legume
17% DV
72.9 mg / 90 g
79
44
Balsam-Pear (Bitter Gourd)
Vegetable
17% DV
72.3 mg / 85 g
78
45
Chard
Vegetable
16% DV
68.9 mg / 85 g
90
46
Spelt
Grain
16% DV
68 mg / 50 g
89
47
Hazelnut
Nuts & Seeds
16% DV
65.8 mg / 28 g
88
48
Barley
Grain
16% DV
66.5 mg / 50 g
87
49
Sorghum
Grain
16% DV
68 mg / 50 g
73
50
Wheat
Grain
15% DV
62 mg / 50 g
94
51
Black Beans
Legume
15% DV
63 mg / 90 g
90
52
Pigeonpea
Legume
15% DV
61.2 mg / 90 g
86
53
Khorasan
Grain
15% DV
65.1 mg / 50 g
83
54
Pollock
Seafood
15% DV
62.1 mg / 85 g
83
55
Oat
Grain
15% DV
63.2 mg / 50 g
69
56
Triticale
Grain
15% DV
65 mg / 50 g
69
57
Corn Grain
Grain
15% DV
63.5 mg / 50 g
59
58
Sweet Potato Leave
Vegetable
14% DV
59.5 mg / 85 g
95
59
Beet Green
Vegetable
14% DV
59.5 mg / 85 g
92
60
Edamame
Legume
14% DV
57.6 mg / 90 g
92

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.