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.

Click on a food item to give a full nutrition breakdown that can be scaled for different amounts of foods, from our list of foods high in Magnesium.

Please remember that this 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.

Taking the example of chives, they have a high amount of vitamin C in 100 grams but a portion size may only be a tablespoon or 0.2 g, so please bear this in mind when trying to increase or decrease the amount of Magnesium in your diet or if you follow a High Magnesium Diet.



 

List of Foods High in Magnesium

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Rice bran, crude - Magnesium
  781 mg of Magnesium in 100g (195.25 %DV)
  A typical food serving of 1 cup (or 118g) contains 921.58 mg of Magnesium (230.4 %DV)
Seeds, cottonseed meal, partially defatted (glandless) - Magnesium
  760 mg of Magnesium in 100g (190 %DV)
  A typical food serving of 1 oz (or 28.35g) contains 215.46 mg of Magnesium (53.87 %DV)
Seeds, cottonseed flour, partially defatted (glandless) - Magnesium
  721 mg of Magnesium in 100g (180.25 %DV)
  A typical food serving of 1 cup (or 94g) contains 677.74 mg of Magnesium (169.44 %DV)
Seeds, cottonseed flour, low fat (glandless) - Magnesium
  716 mg of Magnesium in 100g (179 %DV)
  A typical food serving of 1 oz (or 28.35g) contains 202.99 mg of Magnesium (50.75 %DV)
Spices, basil, dried - Magnesium
  711 mg of Magnesium in 100g (177.75 %DV)
  A typical food serving of 1 tsp, leaves (or 0.7g) contains 4.98 mg of Magnesium (1.25 %DV)
Spices, coriander leaf, dried - Magnesium
  694 mg of Magnesium in 100g (173.5 %DV)
  A typical food serving of 1 tbsp (or 1.8g) contains 12.49 mg of Magnesium (3.12 %DV)
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry - Magnesium
  692 mg of Magnesium in 100g (173 %DV)
  A typical food serving of .25 cup (or 5g) contains 34.6 mg of Magnesium (8.65 %DV)
Chives, freeze-dried - Magnesium
  640 mg of Magnesium in 100g (160 %DV)
  A typical food serving of 1 tbsp (or 0.2g) contains 1.28 mg of Magnesium (0.32 %DV)
Wheat bran, crude - Magnesium
  611 mg of Magnesium in 100g (152.75 %DV)
  A typical food serving of 1 cup (or 58g) contains 354.38 mg of Magnesium (88.6 %DV)
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran - Magnesium
  606 mg of Magnesium in 100g (151.5 %DV)
  A typical food serving of .25 cup (1 NLEA serving) (or 16g) contains 96.96 mg of Magnesium (24.24 %DV)
Spearmint, dried - Magnesium
  602 mg of Magnesium in 100g (150.5 %DV)
  A typical food serving of 1 tbsp (or 1.6g) contains 9.63 mg of Magnesium (2.41 %DV)
Seeds, pumpkin and squash seed kernels, dried - Magnesium
  592 mg of Magnesium in 100g (148 %DV)
  A typical food serving of 1 cup (or 129g) contains 763.68 mg of Magnesium (190.92 %DV)
Seeds, pumpkin and squash seed kernels, roasted, without salt - Magnesium
  550 mg of Magnesium in 100g (137.5 %DV)
  A typical food serving of 1 cup (or 118g) contains 649 mg of Magnesium (162.25 %DV)
Seeds, pumpkin and squash seed kernels, roasted, with salt added - Magnesium
  550 mg of Magnesium in 100g (137.5 %DV)
  A typical food serving of 1 cup (or 118g) contains 649 mg of Magnesium (162.25 %DV)
Cocoa, dry powder, hi-fat or breakfast, plain - Magnesium
  519 mg of Magnesium in 100g (129.75 %DV)
  A typical food serving of 1 tbsp (or 5.4g) contains 28.03 mg of Magnesium (7.01 %DV)
Seeds, watermelon seed kernels, dried - Magnesium
  515 mg of Magnesium in 100g (128.75 %DV)
  A typical food serving of 1 cup (or 108g) contains 556.2 mg of Magnesium (139.05 %DV)
Cocoa, dry powder, unsweetened - Magnesium
  499 mg of Magnesium in 100g (124.75 %DV)
  A typical food serving of 1 cup (or 86g) contains 429.14 mg of Magnesium (107.29 %DV)
Cocoa, dry powder, hi-fat or breakfast, processed with alkali - Magnesium
  476 mg of Magnesium in 100g (119 %DV)
  A typical food serving of 1 tablespoon Ghirardelli label 2011 (or 6g) contains 28.56 mg of Magnesium (7.14 %DV)
Cocoa, dry powder, unsweetened, processed with alkali - Magnesium
  476 mg of Magnesium in 100g (119 %DV)
  A typical food serving of 1 cup (or 86g) contains 409.36 mg of Magnesium (102.34 %DV)
Spices, dill weed, dried - Magnesium
  451 mg of Magnesium in 100g (112.75 %DV)
  A typical food serving of 1 tbsp (or 3.1g) contains 13.98 mg of Magnesium (3.5 %DV)
Spices, celery seed - Magnesium
  440 mg of Magnesium in 100g (110 %DV)
  A typical food serving of 1 tbsp (or 6.5g) contains 28.6 mg of Magnesium (7.15 %DV)
Seeds, cottonseed kernels, roasted (glandless) - Magnesium
  440 mg of Magnesium in 100g (110 %DV)
  A typical food serving of 1 cup (or 149g) contains 655.6 mg of Magnesium (163.9 %DV)
Soy flour, full-fat, raw - Magnesium
  429 mg of Magnesium in 100g (107.25 %DV)
  A typical food serving of 1 cup, stirred (or 84g) contains 360.36 mg of Magnesium (90.09 %DV)
Soy flour, full-fat, raw, crude protein basis (N x 6.25) - Magnesium
  429 mg of Magnesium in 100g (107.25 %DV)
  A typical food serving of 1 cup, stirred (or 85g) contains 364.65 mg of Magnesium (91.16 %DV)




Magnesium and Nutrition Facts - Top 201 Foods

a banana, an apple, an egg, an orange, wine, grapes, watermelon, chicken breast, beer, strawberries, alcohol, avocado, coffee, rice, blueberries, chicken, egg whites, red wine, pizza, broccoli, salmon, sugar, carrots, almonds, shrimp, cucumber, steak, honey, a pear, popcorn, milk, pineapple, lettuce, bacon, cantaloupe, orange, a bagel, a peach, celery, oatmeal, butter, cherries, grapefruit, pasta, brown rice, tomatoes, mushrooms, potatoes, baked potato, bread, white rice, peanut butter, cheese, corn, salad, a big mac, a potato, white wine, a slice of pizza, french fries, hard boiled egg, sweet potato, nuts, orange juice, green beans, tuna, skim milk, fish, butternut squash, peanuts, hamburger, green grapes, cottage cheese, yogurt, brown sugar, olives, cheesecake, pumpkin seeds, feta cheese, meatloaf, quinoa, a mango, beef, chilis, cheerios, chips, cod, coke, granola, iceberg lettuce, mango, pecans, raisins, saltine crackers, soy milk, spinach, spirulina, turkey, turkey breast, tuna salad, walnuts, whole milk, oats, cabbage, beets, beans, garbanzo beans, mayonnaise, fried chicken, tofu, kiwi, lentils, pomegranate, kale, black beans, coconut, jello, ice cream, dates, spaghetti, kidney beans, hot dog, cheddar cheese, hummus, eggplant, white bread, lemon, zucchini, tangerine, nectarines, artichokes, plums, whole wheat bread, coconut milk, ham, cranberries, apricots, honeydew, papaya, prunes, prune juice, ricotta, halibut, sea bass, scallops, deer, cauliflower, olive oil, garlic, apple juice, cranberry juice, asparagus, barley, basil, peppers, pepper, brussel sprouts, buckwheat, cashews, cheddar, chili peppers, coriander, doughnuts, dill, fennel, figs, flaxseed, tea, onions, lamb, yams, hazelnuts, leeks, goats cheese, lima beans, millet, shiitake mushrooms, rosemary, sardines, mustard greens, navy beans, parsley, pinto beans, rye, sausages, sesame seeds, soy sauce, soybeans, summer squash, winter squash, sunflower seeds, swiss chard, thyme, tempeh, turnip greens, a shake, a cheeseburger, nachos, chocolate, a granola bar, chia seeds