Nutrient list · USDA values per 100 g
Foods High in Magnesium
Quick answer
Hemp Seeds comes first with 700 mg per 100 g. 37 foods in the CalorTracker database qualify, ranked highest first.
To qualify, a food needs magnesium of at least 84 mg per 100 g, a fifth of the FDA Daily Value for magnesium and the FDA's cutoff for a high claim on a label. 37 foods reach it, and Hemp Seeds comes first at 700 mg per 100 g.
Seeds and nuts crowd the top because they are dense and hold little water. Foods that are mostly water need a far larger weight to match them, so check the portion on a food's page before comparing foods of different kinds.
| Food | Magnesium per 100 g | Calories per 100 g |
|---|---|---|
| 1.Hemp Seeds | 700 mg | 553 kcal |
| 2.Pumpkin Seeds | 592 mg | 559 kcal |
| 3.Flaxseed | 392 mg | 534 kcal |
| 4.Brazil Nuts | 376 mg | 659 kcal |
| 5.Sesame Seeds | 351 mg | 573 kcal |
| 6.Chia Seeds | 335 mg | 486 kcal |
| 7.Sunflower Seeds | 325 mg | 584 kcal |
| 8.Cashews | 292 mg | 553 kcal |
| 9.Almond Butter | 279 mg | 614 kcal |
| 10.Almonds | 270 mg | 579 kcal |
| 11.Cashew Butter | 258 mg | 587 kcal |
| 12.Pine Nuts | 251 mg | 673 kcal |
| 13.Molasses | 242 mg | 290 kcal |
| 14.Mixed Nuts | 227 mg | 607 kcal |
| 15.Quinoa (Uncooked) | 197 mg | 368 kcal |
| 16.Sun-Dried Tomatoes | 194 mg | 258 kcal |
| 17.Peanuts (Dry-Roasted) | 178 mg | 587 kcal |
| 18.Oatmeal (Dry) | 177 mg | 389 kcal |
| 19.Dark Chocolate (60-69% Cacao) | 176 mg | 579 kcal |
| 20.Granola | 168 mg | 489 kcal |
| 21.Peanut Butter | 168 mg | 598 kcal |
| 22.Hazelnuts | 163 mg | 628 kcal |
| 23.Trail Mix | 158 mg | 462 kcal |
| 24.Walnuts | 158 mg | 654 kcal |
| 25.Popcorn (Air-Popped) | 144 mg | 387 kcal |
| 26.Brown Rice (Raw) | 143 mg | 362 kcal |
| 27.Whole Wheat Flour | 137 mg | 340 kcal |
| 28.Macadamia Nuts | 130 mg | 718 kcal |
| 29.Whole Wheat Pasta (Dry) | 128 mg | 352 kcal |
| 30.Cornmeal | 127 mg | 362 kcal |
| 31.Pecans | 121 mg | 691 kcal |
| 32.Pistachios | 121 mg | 560 kcal |
| 33.Granola Bar | 97 mg | 471 kcal |
| 34.Mackerel (Cooked) | 97 mg | 262 kcal |
| 35.Tahini | 95 mg | 595 kcal |
| 36.Spinach (Cooked) | 87 mg | 23 kcal |
| 37.Tortilla Chips | 84 mg | 472 kcal |
How this list is calculated
Foods are ranked by magnesium per 100 g, highest first. Every value is computed from the USDA FoodData Central record behind each food's page, which CalorTracker stores per 100 g. Nothing is estimated or rounded before ranking, and foods with equal values are ordered by name.
USDA values are for the food as sold or cooked, so a fortified food such as a breakfast cereal shows the vitamins and minerals added to it.
This list draws on every food in the CalorTracker food database (461 foods). A food qualifies with magnesium of at least 84 mg per 100 g. A food USDA has no measurement for is left out, never counted as zero. The cutoff is 20% of the FDA Daily Value for magnesium, the share the FDA uses for a "high in" claim on a label; here it is applied to 100 g, not to a label serving.
37 foods qualify, and the table shows all of them.
Every number comes from USDA FoodData Central, the US government's food composition database, through the food pages linked in the table. The same method is written out on how we calculate, and our sources are listed on sources.
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Source: USDA FoodData Central, retrieved . How we calculate.