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Top 100 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
Food Name Common Serving Amount (% RDI) Magnesium Per Calorie
pumpkin seeds per cup 764mg (182%) Good
sesame seeds per cup 518mg (123%) Poor
brazil nuts per cup 500mg (119%) Poor
almonds per cup whole kernels 430mg (102%) Poor
buckwheat per cup 393mg (94%) Poor
pili nuts per cup 362mg (86%) Poor
lupin seeds per cup 356mg (85%) Poor
wheat bran per cup 354mg (84%) Great
cashews per cup 352mg (84%) Poor
pine nuts per cup 339mg (81%) Poor
black beans per cup 332mg (79%) Poor
mollusks conch per cup 302mg (72%) Good
butternuts per cup 284mg (68%) Poor
Oats per cup 276mg (66%) Poor
kidney beans per cup 254mg (60%) Poor
peanuts per cup 253mg (60%) Poor
walnuts per cup 251mg (60%) Poor
barley, hulled per cup 245mg (58%) Poor
bulgur per cup 230mg (55%) Poor
oat bran per cup 221mg (53%) Poor
corn grain, yellow per cup 211mg (50%) Poor
rye flour per cup 205mg (49%) Poor
natto per cup 201mg (48%) Poor
rye grain per cup 186mg (44%) Poor
macadamia nuts per cup 174mg (41%) Poor
sunflower seeds per cup 165mg (39%) Poor
pearled barley per cup 158mg (38%) Poor
garbanzo beans per cup 158mg (38%) Poor
spinach per cup 157mg (37%) Great
cornmeal, yellow per cup 155mg (37%) Poor
cornmeal, white per cup 155mg (37%) Poor
wheat, soft white per cup 151mg (36%) Poor
oat flour per cup 150mg (36%) Poor
welk per oz 146mg (35%) Poor
pistachio nuts per cup 134mg (32%) Poor
pecans per cup 132mg (31%) Poor
quinoa per cup 118mg (28%) Poor
corn flour, whole yellow per cup 109mg (26%) Poor
corn flour, whole-grain per cup 109mg (26%) Poor
corn flour, masa per cup 106mg (25%) Poor
edamame per cup 99mg (24%) Poor
peas per cup 97mg (23%) Poor
navy beans per cup 96mg (23%) Poor
cowpeas per cup 91mg (22%) Poor
lima beans per cup 90mg (22%) Poor
coconut milk per cup 89mg (21%) Poor
sprouted wheat per cup 89mg (21%) Poor
buckwheat groats per cup 86mg (20%) Poor
rice, brown, long-grain per cup 79mg (19%) Poor
chick peas per cup 79mg (19%) Poor
artichokes per artichoke 77mg (18%) Good
millet, cooked per cup 77mg (18%) Poor
broad beans per cup 73mg (17%) Poor
amaranth leaves per cup 73mg (17%) Good
lentils per cup 71mg (17%) Poor
passion fruit per cup 68mg (16%) Poor
pasta from corn flour per cup spaghetti packed 68mg (16%) Poor
rye flour per cup 64mg (15%) Poor
pasta, whole-wheat per cup spaghetti not packed 63mg (15%) Poor
lobster per cup 62mg (15%) Poor
pasta, gluten-free per cup spaghetti not packed 61mg (14%) Poor
bananas per cup 61mg (14%) Poor
coconut water per cup 60mg (14%) Good
winter squash per cup 59mg (14%) Poor
dried currants per cup 59mg (14%) Poor
crackers per cup 58mg (14%) Poor
sardine per cup 58mg (14%) Poor
sesame butter per tbsp 58mg (14%) Poor
poi per cup 58mg (14%) Poor
soybeans (sprouted) per cup 56mg (13%) Poor
rice flour per cup 55mg (13%) Poor
plantains per cup 55mg (13%) Poor
tuna per oz 54mg (13%) Poor
sweet potato per cup 54mg (13%) Poor
sweet corn per cup 54mg (13%) Poor
raisins per cup 53mg (13%) Poor
sugar-apples, raw per cup 53mg (13%) Poor
wild rice per cup 52mg (12%) Poor
mussel per cup 51mg (12%) Poor
octopus per oz 51mg (12%) Poor
pasta, gluten-free, corn per cup 50mg (12%) Poor
cornmeal per cup 50mg (12%) Poor
raisins per cup 50mg (12%) Poor
rockfish per fillet 49mg (12%) Poor
corn bran per cup 49mg (12%) Poor
pollock per fillet 49mg (12%) Poor
caviar per tbsp 48mg (11%) Good
mackerel per piece 48mg (11%) Poor
butternut squash per cup 48mg (11%) Poor
abalone per oz 48mg (11%) Poor
white rice per cup 46mg (11%) Poor
hazelnuts per oz 45mg (11%) Poor
almond butter per tbsp 45mg (11%) Poor
prunes per cup 45mg (11%) Poor
swiss cheese per cup 44mg (10%) Poor
avocado per cup 44mg (10%) Poor
turnip greens per cup 43mg (10%) Poor
crab per cup 42mg (10%) Poor
corn, dried per oz 42mg (10%) Poor
canned pineapple per cup 41mg (10%) Poor

Recipes High In Magnesium