Foods high in Magnesium (USDA Foundation)

Magnesium supports muscle and nerve function, blood sugar control, and bone health.

FDA daily value: 420 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 1-50 of 420 foods.

# Food Category Per 100 g % DV
1 Seeds, pumpkin seeds (pepitas), raw Nut and Seed Products 499.70 mg 119%
2 Flaxseed, ground Nut and Seed Products 372.10 mg 89%
3 Seeds, sunflower seed kernels, dry roasted, with salt added Nut and Seed Products 358.00 mg 85%
4 Sesame butter, creamy Nut and Seed Products 356.80 mg 85%
5 Nuts, brazilnuts, raw Nut and Seed Products 351.30 mg 84%
6 Chia seeds, dry, raw Cereal Grains and Pasta 326.30 mg 78%
7 Flour, soy, defatted Legumes and Legume Products 313.00 mg 75%
8 Seeds, sunflower seed, kernel, raw Nut and Seed Products 301.90 mg 72%
9 Sorghum bran, white, unenriched, dry, raw Cereal Grains and Pasta 273.50 mg 65%
10 Almond butter, creamy Nut and Seed Products 267.80 mg 64%
11 Nuts, almonds, dry roasted, with salt added Nut and Seed Products 258.00 mg 61%
12 Nuts, almonds, whole, raw Nut and Seed Products 257.60 mg 61%
13 Flour, soy, full-fat Legumes and Legume Products 254.00 mg 60%
14 Flour, almond Nut and Seed Products 251.10 mg 60%
15 Nuts, cashew nuts, raw Nut and Seed Products 250.60 mg 60%
16 Flour, coconut Nut and Seed Products 247.70 mg 59%
17 Flour, amaranth Cereal Grains and Pasta 232.70 mg 55%
18 Anchovies, canned in olive oil, with salt, drained Finfish and Shellfish Products 227.60 mg 54%
19 Nuts, pine nuts, raw Nut and Seed Products 205.90 mg 49%
20 Buckwheat, whole grain Cereal Grains and Pasta 203.00 mg 48%
21 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 198.00 mg 47%
22 Beans, Dry, Tan (0% moisture) Legumes and Legume Products 198.00 mg 47%
23 Peanut butter, creamy Legumes and Legume Products 192.60 mg 46%
24 Blackeye pea, dry Legumes and Legume Products 183.90 mg 44%
25 Beans, Dry, Flor de Mayo (0% moisture) Legumes and Legume Products 182.00 mg 43%
26 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 182.00 mg 43%
27 Beans, Dry, Small White (0% moisture) Legumes and Legume Products 182.00 mg 43%
28 Beans, Dry, Flor de Mayo (0% moisture) Legumes and Legume Products 182.00 mg 43%
29 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 180.00 mg 43%
30 Beans, Dry, Black (0% moisture) Legumes and Legume Products 180.00 mg 43%
31 Beans, Dry, Navy (0% moisture) Legumes and Legume Products 180.00 mg 43%
32 Beans, Dry, Black (0% moisture) Legumes and Legume Products 180.00 mg 43%
33 Peanuts, raw Legumes and Legume Products 179.70 mg 43%
34 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 179.00 mg 43%
35 Beans, Dry, Carioca (0% moisture) Legumes and Legume Products 179.00 mg 43%
36 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 178.00 mg 42%
37 Beans, Dry, Light Tan (0% moisture) Legumes and Legume Products 178.00 mg 42%
38 Beans, Dry, Light Tan (0% moisture) Legumes and Legume Products 178.00 mg 42%
39 Beans, Dry, Medium Red (0% moisture) Legumes and Legume Products 178.00 mg 42%
40 Beans, Dry, Great Northern (0% moisture) Legumes and Legume Products 176.00 mg 42%
41 Beans, Dry, Great Northern (0% moisture) Legumes and Legume Products 176.00 mg 42%
42 Beans, Dry, Pinto (0% moisture) Legumes and Legume Products 170.00 mg 40%
43 Beans, Dry, Pinto (0% moisture) Legumes and Legume Products 170.00 mg 40%
44 Peanut butter, smooth style, with salt Legumes and Legume Products 169.00 mg 40%
45 Flour, buckwheat Cereal Grains and Pasta 167.40 mg 40%
46 Beans, Dry, Small Red (0% moisture) Legumes and Legume Products 167.00 mg 40%
47 Beans, Dry, Small Red (0% moisture) Legumes and Legume Products 167.00 mg 40%
48 Beans, Dry, Cranberry (0% moisture) Legumes and Legume Products 166.00 mg 40%
49 Beans, Dry, Cranberry (0% moisture) Legumes and Legume Products 166.00 mg 40%
50 Beans, Dry, Pink (0% moisture) Legumes and Legume Products 164.00 mg 39%

Related nutrients

Calcium Iron Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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