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Magnesium Rich Foods


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Welcome to the Magnesium and nutrition section of the site. The complete nutrition and vitamin database of over 7000 foods has been sorted based on the amount of Magnesium, giving a list of Magnesium Rich Foods.

We have a list of the top 50 foods with a high content of Magnesium ranging from Rice bran, crude through to Seeds, safflower seed meal, partially defatted.

Click a food item from the list below, for example Seeds, cottonseed meal, partially defatted (glandless). In this food example the amount of Magnesium per 100g, is 760 mg. This corresponds to 190 % of the RDA for Magnesium.

The full nutritional break down as well as the Magnesium content can be accessed from each item link below, for the top 50 foods, which can be scaled for different amounts, from our list of foods high in Magnesium per 100g and per typical serving.

Highest Magnesium Content in Food and Drink per 100g

The Magnesium content ranges from 781 mg for Rice bran, crude through to 350 mg for Seeds, safflower seed meal, partially defatted per 100g of food. The difference between the highest and lowest values gives a range of 431 mg of Magnesium in the top 50 foods per 100g.

This corresponds to 195.25 % of the daily recommended value (which is 400 mg of Magnesium) through to 87.5 % of the Magnesium daily value.

Highest Amount of Magnesium per Serving

Please remember that the above gives an accurate value in 100g for high Magnesium foods. For example 100g of Rice bran, crude contains 781 mg of Magnesium. However, there are other factors to consider when you are assessing your Magnesium nutritional requirements. You should also take into account portion sizes when you are considering the amount of Magnesium in food.

For Rice bran, crude, which contains the highest amount of Magnesium in 100 g, the amount of Magnesium in a typical serving of 1 cup (or 118 g) is 921.58 mg.This is 230.4 % of the recommended daily value.

The food with the highest Magnesium content per typical serving is Rice bran, crude which contains 921.58 mg in 1 cup (or 118 g).The precentage of the recommended daily value for this serving is 195.25 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Magnesium content.

 

List of Foods High in Magnesium

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1. Rice bran, crude - Magnesium
  781 mg of Magnesium in 100g (195.25 %DV).
  Per serving, (typical serving) of 1 cup (or 118g), Magnesium content is 921.58 mg (230.4 %DV).
2. Seeds, cottonseed meal, partially defatted (glandless) - Magnesium
  760 mg of Magnesium in 100g (190 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Magnesium content is 215.46 mg (53.87 %DV).
3. Seeds, cottonseed flour, partially defatted (glandless) - Magnesium
  721 mg of Magnesium in 100g (180.25 %DV).
  Per serving, (typical serving) of 1 cup (or 94g), Magnesium content is 677.74 mg (169.44 %DV).
  Foods - Serving of 1 tbsp (or 5g), Magnesium content is 36.05 mg (9.01 %DV).
4. Seeds, cottonseed flour, low fat (glandless) - Magnesium
  716 mg of Magnesium in 100g (179 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Magnesium content is 202.99 mg (50.75 %DV).
5. Spices, basil, dried - Magnesium
  711 mg of Magnesium in 100g (177.75 %DV).
  Per serving, (typical serving) of 1 tsp, leaves (or 0.7g), Magnesium content is 4.98 mg (1.25 %DV).
  Foods - Serving of 1 tbsp, leaves (or 2.1g), Magnesium content is 14.93 mg (3.73 %DV).
  Foods - Serving of 1 tsp, ground (or 1.4g), Magnesium content is 9.95 mg (2.49 %DV).
  Foods - Serving of 1 tbsp, ground (or 4.5g), Magnesium content is 32 mg (8 %DV).
6. Spices, coriander leaf, dried - Magnesium
  694 mg of Magnesium in 100g (173.5 %DV).
  Per serving, (typical serving) of 1 tbsp (or 1.8g), Magnesium content is 12.49 mg (3.12 %DV).
  Foods - Serving of 1 tsp (or 0.6g), Magnesium content is 4.16 mg (1.04 %DV).
7. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Magnesium
  692 mg of Magnesium in 100g (173 %DV).
  Per serving, (typical serving) of .25 cup (or 5g), Magnesium content is 34.6 mg (8.65 %DV).
8. Chives, freeze-dried - Magnesium
  640 mg of Magnesium in 100g (160 %DV).
  Per serving, (typical serving) of 1 tbsp (or 0.2g), Magnesium content is 1.28 mg (0.32 %DV).
  Foods - Serving of .25 cup (or 0.8g), Magnesium content is 5.12 mg (1.28 %DV).
9. Wheat bran, crude - Magnesium
  611 mg of Magnesium in 100g (152.75 %DV).
  Per serving, (typical serving) of 1 cup (or 58g), Magnesium content is 354.38 mg (88.6 %DV).
10. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran - Magnesium
  606 mg of Magnesium in 100g (151.5 %DV).
  Per serving, (typical serving) of .25 cup (1 NLEA serving) (or 16g), Magnesium content is 96.96 mg (24.24 %DV).
11. Spearmint, dried - Magnesium
  602 mg of Magnesium in 100g (150.5 %DV).
  Per serving, (typical serving) of 1 tbsp (or 1.6g), Magnesium content is 9.63 mg (2.41 %DV).
  Foods - Serving of 1 tsp (or 0.5g), Magnesium content is 3.01 mg (0.75 %DV).
12. Seeds, pumpkin and squash seed kernels, dried - Magnesium
  592 mg of Magnesium in 100g (148 %DV).
  Per serving, (typical serving) of 1 cup (or 129g), Magnesium content is 763.68 mg (190.92 %DV).
  Foods - Serving of 1 oz (or 28.35g), Magnesium content is 167.83 mg (41.96 %DV).
13. Seeds, pumpkin and squash seed kernels, roasted, with salt added - Magnesium
  550 mg of Magnesium in 100g (137.5 %DV).
  Per serving, (typical serving) of 1 cup (or 118g), Magnesium content is 649 mg (162.25 %DV).
  Foods - Serving of 1 oz (or 28.35g), Magnesium content is 155.93 mg (38.98 %DV).
14. Seeds, pumpkin and squash seed kernels, roasted, without salt - Magnesium
  550 mg of Magnesium in 100g (137.5 %DV).
  Per serving, (typical serving) of 1 cup (or 118g), Magnesium content is 649 mg (162.25 %DV).
  Foods - Serving of 1 oz (or 28.35g), Magnesium content is 155.93 mg (38.98 %DV).
15. Cocoa, dry powder, hi-fat or breakfast, plain - Magnesium
  519 mg of Magnesium in 100g (129.75 %DV).
  Per serving, (typical serving) of 1 tbsp (or 5.4g), Magnesium content is 28.03 mg (7.01 %DV).
16. Seeds, watermelon seed kernels, dried - Magnesium
  515 mg of Magnesium in 100g (128.75 %DV).
  Per serving, (typical serving) of 1 cup (or 108g), Magnesium content is 556.2 mg (139.05 %DV).
  Foods - Serving of 1 oz (or 28.35g), Magnesium content is 146 mg (36.5 %DV).
17. Cocoa, dry powder, unsweetened - Magnesium
  499 mg of Magnesium in 100g (124.75 %DV).
  Per serving, (typical serving) of 1 cup (or 86g), Magnesium content is 429.14 mg (107.29 %DV).
  Foods - Serving of 1 tbsp (or 5.4g), Magnesium content is 26.95 mg (6.74 %DV).
18. Cocoa, dry powder, hi-fat or breakfast, processed with alkali - Magnesium
  476 mg of Magnesium in 100g (119 %DV).
  Per serving, (typical serving) of 1 tablespoon Ghirardelli label 2011 (or 6g), Magnesium content is 28.56 mg (7.14 %DV).
  Foods - Serving of 1 tablespoon Hershey's label 2011 (or 5g), Magnesium content is 23.8 mg (5.95 %DV).
  Foods - Serving of 1 container Ghirardelli label 2011 (or 283g), Magnesium content is 1347.08 mg (336.77 %DV).
19. Cocoa, dry powder, unsweetened, processed with alkali - Magnesium
  476 mg of Magnesium in 100g (119 %DV).
  Per serving, (typical serving) of 1 cup (or 86g), Magnesium content is 409.36 mg (102.34 %DV).
  Foods - Serving of 1 tbsp (or 5.4g), Magnesium content is 25.7 mg (6.43 %DV).
20. Spices, dill weed, dried - Magnesium
  451 mg of Magnesium in 100g (112.75 %DV).
  Per serving, (typical serving) of 1 tbsp (or 3.1g), Magnesium content is 13.98 mg (3.5 %DV).
  Foods - Serving of 1 tsp (or 1g), Magnesium content is 4.51 mg (1.13 %DV).
21. Seeds, cottonseed kernels, roasted (glandless) - Magnesium
  440 mg of Magnesium in 100g (110 %DV).
  Per serving, (typical serving) of 1 cup (or 149g), Magnesium content is 655.6 mg (163.9 %DV).
  Foods - Serving of 1 tbsp (or 10g), Magnesium content is 44 mg (11 %DV).
22. Spices, celery seed - Magnesium
  440 mg of Magnesium in 100g (110 %DV).
  Per serving, (typical serving) of 1 tbsp (or 6.5g), Magnesium content is 28.6 mg (7.15 %DV).
  Foods - Serving of 1 tsp (or 2g), Magnesium content is 8.8 mg (2.2 %DV).
23. Soy flour, full-fat, raw - Magnesium
  429 mg of Magnesium in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 cup, stirred (or 84g), Magnesium content is 360.36 mg (90.09 %DV).
  Foods - Serving of 1 tbsp (or 5.2g), Magnesium content is 22.31 mg (5.58 %DV).
24. Soy flour, full-fat, raw, crude protein basis (N x 6.25) - Magnesium
  429 mg of Magnesium in 100g (107.25 %DV).
  Per serving, (typical serving) of 1 cup, stirred (or 85g), Magnesium content is 364.65 mg (91.16 %DV).
25. Spices, sage, ground - Magnesium
  428 mg of Magnesium in 100g (107 %DV).
  Per serving, (typical serving) of 1 tbsp (or 2g), Magnesium content is 8.56 mg (2.14 %DV).
  Foods - Serving of 1 tsp (or 0.7g), Magnesium content is 3 mg (0.75 %DV).
26. Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted - Magnesium
  410 mg of Magnesium in 100g (102.5 %DV).
  Per serving, (typical serving) of 1 tbsp (or 5.6g), Magnesium content is 22.96 mg (5.74 %DV).
  Foods - Serving of 1 envelope (or 20g), Magnesium content is 82 mg (20.5 %DV).
27. Spices, parsley, dried - Magnesium
  400 mg of Magnesium in 100g (100 %DV).
  Per serving, (typical serving) of 1 tsp (or 0.5g), Magnesium content is 2 mg (0.5 %DV).
  Foods - Serving of 1 tbsp (or 1.6g), Magnesium content is 6.4 mg (1.6 %DV).
28. Seeds, flaxseed - Magnesium
  392 mg of Magnesium in 100g (98 %DV).
  Per serving, (typical serving) of 1 cup, whole (or 168g), Magnesium content is 658.56 mg (164.64 %DV).
  Foods - Serving of 1 tbsp, whole (or 10.3g), Magnesium content is 40.38 mg (10.1 %DV).
  Foods - Serving of 1 tbsp, ground (or 7g), Magnesium content is 27.44 mg (6.86 %DV).
  Foods - Serving of 1 tsp, whole (or 3.4g), Magnesium content is 13.33 mg (3.33 %DV).
  Foods - Serving of 1 tsp, ground (or 2.5g), Magnesium content is 9.8 mg (2.45 %DV).
29. Spices, fennel seed - Magnesium
  385 mg of Magnesium in 100g (96.25 %DV).
  Per serving, (typical serving) of 1 tbsp, whole (or 5.8g), Magnesium content is 22.33 mg (5.58 %DV).
  Foods - Serving of 1 tsp, whole (or 2g), Magnesium content is 7.7 mg (1.93 %DV).
30. Mothbeans, mature seeds, raw - Magnesium
  381 mg of Magnesium in 100g (95.25 %DV).
  Per serving, (typical serving) of 1 cup (or 196g), Magnesium content is 746.76 mg (186.69 %DV).
31. Spices, savory, ground - Magnesium
  377 mg of Magnesium in 100g (94.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 4.4g), Magnesium content is 16.59 mg (4.15 %DV).
  Foods - Serving of 1 tsp (or 1.4g), Magnesium content is 5.28 mg (1.32 %DV).
32. Nuts, brazilnuts, dried, unblanched - Magnesium
  376 mg of Magnesium in 100g (94 %DV).
  Per serving, (typical serving) of 1 cup, whole (or 133g), Magnesium content is 500.08 mg (125.02 %DV).
  Foods - Serving of 1 kernel (or 5g), Magnesium content is 18.8 mg (4.7 %DV).
  Foods - Serving of 1 oz (6 kernels) (or 28.35g), Magnesium content is 106.6 mg (26.65 %DV).
33. Parsley, freeze-dried - Magnesium
  372 mg of Magnesium in 100g (93 %DV).
  Per serving, (typical serving) of 1 tbsp (or 0.4g), Magnesium content is 1.49 mg (0.37 %DV).
  Foods - Serving of .25 cup (or 1.4g), Magnesium content is 5.21 mg (1.3 %DV).
34. Peanut butter, chunky, vitamin and mineral fortified - Magnesium
  370 mg of Magnesium in 100g (92.5 %DV).
  Per serving, (typical serving) of 2 tbsp (or 32g), Magnesium content is 118.4 mg (29.6 %DV).
  Foods - Serving of 1 cup (or 258g), Magnesium content is 954.6 mg (238.65 %DV).
35. Peanut flour, defatted - Magnesium
  370 mg of Magnesium in 100g (92.5 %DV).
  Per serving, (typical serving) of 1 cup (or 60g), Magnesium content is 222 mg (55.5 %DV).
  Foods - Serving of 1 oz (or 28.35g), Magnesium content is 104.9 mg (26.23 %DV).
36. Spices, mustard seed, ground - Magnesium
  370 mg of Magnesium in 100g (92.5 %DV).
  Per serving, (typical serving) of 1 tbsp (or 6.3g), Magnesium content is 23.31 mg (5.83 %DV).
  Foods - Serving of 1 tsp (or 2g), Magnesium content is 7.4 mg (1.85 %DV).
37. Soy flour, full-fat, roasted - Magnesium
  369 mg of Magnesium in 100g (92.25 %DV).
  Per serving, (typical serving) of 1 cup, stirred (or 85g), Magnesium content is 313.65 mg (78.41 %DV).
38. Soy flour, full-fat, roasted, crude protein basis (N x 6.25) - Magnesium
  369 mg of Magnesium in 100g (92.25 %DV).
  Per serving, (typical serving) of 1 cup, stirred (or 85g), Magnesium content is 313.65 mg (78.41 %DV).
39. Spices, cumin seed - Magnesium
  366 mg of Magnesium in 100g (91.5 %DV).
  Per serving, (typical serving) of 1 tbsp, whole (or 6g), Magnesium content is 21.96 mg (5.49 %DV).
  Foods - Serving of 1 tsp, whole (or 2.1g), Magnesium content is 7.69 mg (1.92 %DV).
40. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original - Magnesium
  362 mg of Magnesium in 100g (90.5 %DV).
  Per serving, (typical serving) of .5 cup (1 NLEA serving) (or 31g), Magnesium content is 112.22 mg (28.06 %DV).
41. Seeds, sesame butter, paste - Magnesium
  362 mg of Magnesium in 100g (90.5 %DV).
  Per serving, (typical serving) of 1 tbsp (or 16g), Magnesium content is 57.92 mg (14.48 %DV).
42. Seeds, sesame flour, partially defatted - Magnesium
  362 mg of Magnesium in 100g (90.5 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Magnesium content is 102.63 mg (25.66 %DV).
43. Seeds, sesame flour, high-fat - Magnesium
  361 mg of Magnesium in 100g (90.25 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Magnesium content is 102.34 mg (25.59 %DV).
44. Seeds, sesame seeds, whole, roasted and toasted - Magnesium
  356 mg of Magnesium in 100g (89 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Magnesium content is 100.93 mg (25.23 %DV).
45. Peanut butter, smooth, vitamin and mineral fortified - Magnesium
  355 mg of Magnesium in 100g (88.75 %DV).
  Per serving, (typical serving) of 1 cup (or 258g), Magnesium content is 915.9 mg (228.98 %DV).
  Foods - Serving of 2 tbsp (or 32g), Magnesium content is 113.6 mg (28.4 %DV).
46. Seeds, safflower seed kernels, dried - Magnesium
  353 mg of Magnesium in 100g (88.25 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Magnesium content is 100.08 mg (25.02 %DV).
47. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Magnesium
  353 mg of Magnesium in 100g (88.25 %DV).
  Per serving, (typical serving) of 1 tbsp (or 14g), Magnesium content is 49.42 mg (12.36 %DV).
  Foods - Serving of 1 oz (or 28.35g), Magnesium content is 100.08 mg (25.02 %DV).
48. Seeds, sesame seeds, whole, dried - Magnesium
  351 mg of Magnesium in 100g (87.75 %DV).
  Per serving, (typical serving) of 1 cup (or 144g), Magnesium content is 505.44 mg (126.36 %DV).
  Foods - Serving of 1 tbsp (or 9g), Magnesium content is 31.59 mg (7.9 %DV).
49. Seeds, safflower seed meal, partially defatted - Magnesium
  350 mg of Magnesium in 100g (87.5 %DV).
  Per serving, (typical serving) of 1 oz (or 28.35g), Magnesium content is 99.23 mg (24.81 %DV).




Magnesium and Nutrition Facts - Top 198 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh


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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.