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Top 101 Foods High In Magnesium

Data Source: U.S. Agricultural Research Service Food Data Central

Default Ranking - Common Serving Size

Reference Dietary Intake For Magnesium

420 mg
MALES
310 mg
FEMALES
350 mg
PREGNANT
310 mg
BREASTFEEDING
Nutrients Per Serving Nutrient Density Per Calorie
Food Name Common Serving Amount (% RDI) Calories 100% RDI
pumpkin seeds per 1.0 cup (129.0g) 764mg (182%) 397
sesame seeds per 1.0 cup (150.0g) 518mg (123%) 768
brazil nuts per 1.0 cup (133.0g) 500mg (119%) 736
almonds per 1.0 cup whole kernels (157.0g) 430mg (102%) 930
buckwheat per 1.0 cup (170.0g) 393mg (94%) 624
pili nuts per 1.0 cup (120.0g) 362mg (86%) 1000
lupin seeds per 1.0 cup (180.0g) 356mg (85%) 787
wheat bran per 1.0 cup (58.0g) 354mg (84%) 148
cashews per 1.0 cup (129.0g) 352mg (84%) 892
pine nuts per 1.0 cup (135.0g) 339mg (81%) 1126
black beans per 1.0 cup (194.0g) 332mg (79%) 838
mollusks conch per 1.0 cup (127.0g) 302mg (72%) 229
butternuts per 1.0 cup (120.0g) 284mg (68%) 1085
Oats per 1.0 cup (156.0g) 276mg (66%) 923
kidney beans per 1.0 cup (184.0g) 254mg (60%) 1026
peanuts per 1.0 cup (144.0g) 253mg (60%) 1429
walnuts per 1.0 cup (125.0g) 251mg (60%) 1293
barley, hulled per 1.0 cup (184.0g) 245mg (58%) 1118
bulgur per 1.0 cup (140.0g) 230mg (55%) 876
oat bran per 1.0 cup (94.0g) 221mg (53%) 440
corn grain, yellow per 1.0 cup (166.0g) 211mg (50%) 1207
rye flour per 1.0 cup (128.0g) 205mg (49%) 853
natto per 1.0 cup (175.0g) 201mg (48%) 771
rye grain per 1.0 cup (169.0g) 186mg (44%) 1291
macadamia nuts per 1.0 cup (134.0g) 174mg (41%) 2320
sunflower seeds per 1.0 cup (128.0g) 165mg (39%) 1778
pearled barley per 1.0 cup (200.0g) 158mg (38%) 1871
garbanzo beans per 1.0 cup (200.0g) 158mg (38%) 2010
spinach per 1.0 cup (180.0g) 157mg (37%) 111
cornmeal, white per 1.0 cup (122.0g) 155mg (37%) 1197
cornmeal, yellow per 1.0 cup (122.0g) 155mg (37%) 1197
wheat, soft white per 1.0 cup (168.0g) 151mg (36%) 1587
oat flour per 1.0 cup (104.0g) 150mg (36%) 1178
welk per 3.0 oz (85.0g) 146mg (35%) 672
pistachio nuts per 1.0 cup (123.0g) 134mg (32%) 2192
pecans per 1.0 cup (109.0g) 132mg (31%) 2399
quinoa per 1.0 cup (185.0g) 118mg (28%) 788
corn flour, whole yellow per 1.0 cup (117.0g) 109mg (26%) 1630
corn flour, whole-grain per 1.0 cup (117.0g) 109mg (26%) 1630
corn flour, masa per 1.0 cup (114.0g) 106mg (25%) 1639
edamame per 1.0 cup (155.0g) 99mg (24%) 794
peas per 1.0 cup (197.0g) 97mg (23%) 3017
navy beans per 1.0 cup (182.0g) 96mg (23%) 1109
cowpeas per 1.0 cup (171.0g) 91mg (22%) 919
lima beans per 1.0 cup (156.0g) 90mg (22%) 818
coconut milk per 1.0 cup (240.0g) 89mg (21%) 2611
sprouted wheat per 1.0 cup (108.0g) 89mg (21%) 1014
buckwheat groats per 1.0 cup (168.0g) 86mg (20%) 758
rice, brown, long-grain per 1.0 cup (202.0g) 79mg (19%) 1325
chick peas per 1.0 cup (164.0g) 79mg (19%) 1435
artichokes per 1.0 artichoke (128.0g) 77mg (18%) 329
millet, cooked per 1.0 cup (174.0g) 77mg (18%) 1136
broad beans per 1.0 cup (170.0g) 73mg (17%) 1074
amaranth leaves per 1.0 cup (132.0g) 73mg (17%) 160
lentils per 1.0 cup (198.0g) 71mg (17%) 1353
passion fruit per 1.0 cup (236.0g) 68mg (16%) 1405
pasta from corn flour per 1.0 cup spaghetti packed (166.0g) 68mg (16%) 1557
rye flour per 1.0 cup (102.0g) 64mg (15%) 2327
pasta, whole-wheat per 1.0 cup spaghetti not packed (117.0g) 63mg (15%) 1159
lobster per 1.0 cup (145.0g) 62mg (15%) 869
pasta, gluten-free per 1.0 cup spaghetti not packed (169.0g) 61mg (14%) 1610
bananas per 1.0 cup (225.0g) 61mg (14%) 1384
coconut water per 1.0 cup (240.0g) 60mg (14%) 319
winter squash per 1.0 cup (205.0g) 59mg (14%) 579
dried currants per 1.0 cup (144.0g) 59mg (14%) 2899
crackers per 1.0 cup (182.0g) 58mg (14%) 1089
sardine per 1.0 cup (149.0g) 58mg (14%) 2240
sesame butter per 1.0 tbsp (16.0g) 58mg (14%) 680
poi per 1.0 cup (240.0g) 58mg (14%) 1960
soybeans (sprouted) per 1.0 cup (94.0g) 56mg (13%) 567
rice flour per 1.0 cup (158.0g) 55mg (13%) 4392
plantains per 1.0 cup (148.0g) 55mg (13%) 1385
tuna per 3.0 oz (85.0g) 54mg (13%) 1208
sweet potato per 1.0 cup (200.0g) 54mg (13%) 1400
sweet corn per 1.0 cup (145.0g) 54mg (13%) 976
raisins per 1.0 cup (165.0g) 53mg (13%) 3924
sugar-apples, raw per 1.0 cup (250.0g) 53mg (13%) 1880
wild rice per 1.0 cup (164.0g) 52mg (12%) 1326
octopus per 3.0 oz (85.0g) 51mg (12%) 1148
mussel per 1.0 cup (150.0g) 51mg (12%) 1062
pasta, gluten-free, corn per 1.0 cup (140.0g) 50mg (12%) 1470
cornmeal per 1.0 cup (157.0g) 50mg (12%) 4856
raisins per 1.0 cup (165.0g) 50mg (12%) 4144
rockfish per 1.0 fillet (149.0g) 49mg (12%) 1387
corn bran per 1.0 cup (76.0g) 49mg (12%) 1470
pollock per 1.0 fillet (60.0g) 49mg (12%) 576
mackerel per 1.0 piece (80.0g) 48mg (11%) 2135
caviar per 1.0 tbsp (16.0g) 48mg (11%) 370
abalone per 3.0 oz (85.0g) 48mg (11%) 1418
butternut squash per 1.0 cup (140.0g) 48mg (11%) 556
white rice per 1.0 cup (185.0g) 46mg (11%) 6132
hazelnuts per 1.0 oz (28.4g) 45mg (11%) 1651
almond butter per 1.0 tbsp (16.0g) 45mg (11%) 924
prunes per 1.0 cup (248.0g) 45mg (11%) 2497
swiss cheese per 1.0 cup (132.0g) 44mg (10%) 5002
avocado per 1.0 cup (150.0g) 44mg (10%) 2317
turnip greens per 1.0 cup (164.0g) 43mg (10%) 468
crab per 1.0 cup (118.0g) 42mg (10%) 968
corn, dried per 1.0 oz (28.4g) 42mg (10%) 1181
canned pineapple per 1.0 cup (254.0g) 41mg (10%) 2048
flax seed per 1.0 tbsp (10.3g) 40mg (10%) 572

Recipes High In Magnesium