Magnesium Rich Legumes

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We have sorted our complete nutrition and vitamin database, based on amount of Magnesium in Legumes. Click on a food item or beverage below to give a full nutrition breakdown, for example Soy flour, full-fat, raw. In this food example the amount of Magnesium per 100g, is 429 mg. This corresponds to 107.25 % of the RDA for Magnesium. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Legumes high in Magnesium.

Highest Magnesium Content per 100g

The Magnesium content ranges from 429 mg for Soy flour, full-fat, raw, crude protein basis (N x 6.25) through to 176 mg for Beans, pinto, mature seeds, raw in 100g. The difference between the highest and lowest values gives a range of 253 mg of Magnesium per 100g.The range of calories for these foods is from 434 kcal through to 347 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 107.25 % of the daily recommended value through to the lowest nutritional percentage of 44 % of the Magnesium daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 400 mg of Magnesium.

From this list of foods there are 25 foods which contain greater than 50% of the RDA per 100g of Magnesium.

For a complete list we also have a list of high content of Magnesium in foods

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 Soy flour, full-fat, raw, crude protein basis (N x 6.25) contains 429 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 Magnesium nutritional content.

For Soy flour, full-fat, raw, crude protein basis (N x 6.25), which contains the highest amount of Magnesium in 100 g, the amount of Magnesium in a typical serving of 1 cup, stirred (or 85 g) is 364.65 mg.This is 91.16 % of the recommended daily value.

The food with the highest Magnesium content per typical serving is Peanut butter, smooth, vitamin and mineral fortified which contains 915.9 mg in 1 cup (or 258 g).The precentage of the recommended daily value for this serving is 228.98 %.

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

List of Legumes High in Magnesium per 100g next 1. Soy flour, full-fat, raw, crude protein basis (N x 6.25) - Magnesium   429 mg of Magnesium per 100g (107.25 %DV).   For this serving the amount of Calories is 434 kcal per 100g(22 %DV cals).   A typical serving of 1 cup, stirred (or 85g), Magnesium nutritional content is 364.65 mg (91.16 %DV).  Calories per serving are 368.9 kcal (18 %DV cals). 2. Soy flour, full-fat, raw - Magnesium   429 mg of Magnesium per 100g (107.25 %DV).   For this serving the amount of Calories is 436 kcal per 100g(22 %DV cals).   A typical serving of 1 cup, stirred (or 84g), Magnesium nutritional content is 360.36 mg (90.09 %DV).  Calories per serving are 366.24 kcal (18 %DV cals).   Other food servings - 1 tbsp (or 5.2g), Magnesium content is 22.31 mg (5.58 %DV).  Calories per serving are 22.67 kcal (1 %DV cals). 3. Mothbeans, mature seeds, raw - Magnesium   381 mg of Magnesium per 100g (95.25 %DV).   For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 196g), Magnesium nutritional content is 746.76 mg (186.69 %DV).  Calories per serving are 672.28 kcal (34 %DV cals). 4. Peanut butter, chunky, vitamin and mineral fortified - Magnesium   370 mg of Magnesium per 100g (92.5 %DV).   For this serving the amount of Calories is 593 kcal per 100g(30 %DV cals).   A typical serving of 2 tbsp (or 32g), Magnesium nutritional content is 118.4 mg (29.6 %DV).  Calories per serving are 189.76 kcal (9 %DV cals).   Other food servings - 1 cup (or 258g), Magnesium content is 954.6 mg (238.65 %DV).  Calories per serving are 1529.94 kcal (76 %DV cals). 5. Peanut flour, defatted - Magnesium   370 mg of Magnesium per 100g (92.5 %DV).   For this serving the amount of Calories is 327 kcal per 100g(16 %DV cals).   A typical serving of 1 cup (or 60g), Magnesium nutritional content is 222 mg (55.5 %DV).  Calories per serving are 196.2 kcal (10 %DV cals).   Other food servings - 1 oz (or 28.35g), Magnesium content is 104.9 mg (26.23 %DV).  Calories per serving are 92.7 kcal (5 %DV cals). 6. Soy flour, full-fat, roasted, crude protein basis (N x 6.25) - Magnesium   369 mg of Magnesium per 100g (92.25 %DV).   For this serving the amount of Calories is 439 kcal per 100g(22 %DV cals).   A typical serving of 1 cup, stirred (or 85g), Magnesium nutritional content is 313.65 mg (78.41 %DV).  Calories per serving are 373.15 kcal (19 %DV cals). 7. Soy flour, full-fat, roasted - Magnesium   369 mg of Magnesium per 100g (92.25 %DV).   For this serving the amount of Calories is 441 kcal per 100g(22 %DV cals).   A typical serving of 1 cup, stirred (or 85g), Magnesium nutritional content is 313.65 mg (78.41 %DV).  Calories per serving are 374.85 kcal (19 %DV cals). 8. Peanut butter, smooth, vitamin and mineral fortified - Magnesium   355 mg of Magnesium per 100g (88.75 %DV).   For this serving the amount of Calories is 591 kcal per 100g(30 %DV cals).   A typical serving of 1 cup (or 258g), Magnesium nutritional content is 915.9 mg (228.98 %DV).  Calories per serving are 1524.78 kcal (76 %DV cals).   Other food servings - 2 tbsp (or 32g), Magnesium content is 113.6 mg (28.4 %DV).  Calories per serving are 189.12 kcal (9 %DV cals). 9. Yardlong beans, mature seeds, raw - Magnesium   338 mg of Magnesium per 100g (84.5 %DV).   For this serving the amount of Calories is 347 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 167g), Magnesium nutritional content is 564.46 mg (141.12 %DV).  Calories per serving are 579.49 kcal (29 %DV cals). 10. Cowpeas, catjang, mature seeds, raw - Magnesium   333 mg of Magnesium per 100g (83.25 %DV).   For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 167g), Magnesium nutritional content is 556.11 mg (139.03 %DV).  Calories per serving are 572.81 kcal (29 %DV cals). 11. Soy protein concentrate, produced by alcohol extraction - Magnesium   315 mg of Magnesium per 100g (78.75 %DV).   For this serving the amount of Calories is 331 kcal per 100g(17 %DV cals).   A typical serving of 1 oz (or 28.35g), Magnesium nutritional content is 89.3 mg (22.33 %DV).  Calories per serving are 93.84 kcal (5 %DV cals). 12. Soy meal, defatted, raw, crude protein basis (N x 6.25) - Magnesium   306 mg of Magnesium per 100g (76.5 %DV).   For this serving the amount of Calories is 337 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 122g), Magnesium nutritional content is 373.32 mg (93.33 %DV).  Calories per serving are 411.14 kcal (21 %DV cals). 13. Soy meal, defatted, raw - Magnesium   306 mg of Magnesium per 100g (76.5 %DV).   For this serving the amount of Calories is 339 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 122g), Magnesium nutritional content is 373.32 mg (93.33 %DV).  Calories per serving are 413.58 kcal (21 %DV cals). 14. Soy flour, defatted - Magnesium   290 mg of Magnesium per 100g (72.5 %DV).   For this serving the amount of Calories is 330 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 105g), Magnesium nutritional content is 304.5 mg (76.13 %DV).  Calories per serving are 346.5 kcal (17 %DV cals).   Other food servings - 1 tbsp (or 6.6g), Magnesium content is 19.14 mg (4.79 %DV).  Calories per serving are 21.78 kcal (1 %DV cals). 15. Soy flour, defatted, crude protein basis (N x 6.25) - Magnesium   285 mg of Magnesium per 100g (71.25 %DV).   For this serving the amount of Calories is 372 kcal per 100g(19 %DV cals).   A typical serving of 1 cup, stirred (or 100g), Magnesium nutritional content is 285 mg (71.25 %DV).  Calories per serving are 372 kcal (19 %DV cals). 16. Soy flour, low-fat - Magnesium   285 mg of Magnesium per 100g (71.25 %DV).   For this serving the amount of Calories is 375 kcal per 100g(19 %DV cals).   A typical serving of 1 cup, stirred (or 88g), Magnesium nutritional content is 250.8 mg (62.7 %DV).  Calories per serving are 330 kcal (17 %DV cals).   Other food servings - 1 tbsp (or 5.5g), Magnesium content is 15.68 mg (3.92 %DV).  Calories per serving are 20.63 kcal (1 %DV cals). 17. Hyacinth beans, mature seeds, raw - Magnesium   283 mg of Magnesium per 100g (70.75 %DV).   For this serving the amount of Calories is 344 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 210g), Magnesium nutritional content is 594.3 mg (148.58 %DV).  Calories per serving are 722.4 kcal (36 %DV cals). 18. Soybeans, mature seeds, raw - Magnesium   280 mg of Magnesium per 100g (70 %DV).   For this serving the amount of Calories is 446 kcal per 100g(22 %DV cals).   A typical serving of 1 cup (or 186g), Magnesium nutritional content is 520.8 mg (130.2 %DV).  Calories per serving are 829.56 kcal (41 %DV cals). 19. Mungo beans, mature seeds, raw - Magnesium   267 mg of Magnesium per 100g (66.75 %DV).   For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 207g), Magnesium nutritional content is 552.69 mg (138.17 %DV).  Calories per serving are 705.87 kcal (35 %DV cals). 20. Soy flour, low-fat, crude protein basis (N x 6.25) - Magnesium   229 mg of Magnesium per 100g (57.25 %DV).   For this serving the amount of Calories is 369 kcal per 100g(18 %DV cals).   A typical serving of 1 cup, stirred (or 88g), Magnesium nutritional content is 201.52 mg (50.38 %DV).  Calories per serving are 324.72 kcal (16 %DV cals). 21. Soybean, curd cheese - Magnesium   228 mg of Magnesium per 100g (57 %DV).   For this serving the amount of Calories is 151 kcal per 100g(8 %DV cals).   A typical serving of 1 cup (or 225g), Magnesium nutritional content is 513 mg (128.25 %DV).  Calories per serving are 339.75 kcal (17 %DV cals). 22. Soybeans, mature seeds, dry roasted - Magnesium   228 mg of Magnesium per 100g (57 %DV).   For this serving the amount of Calories is 451 kcal per 100g(23 %DV cals).   A typical serving of 1 cup (or 93g), Magnesium nutritional content is 212.04 mg (53.01 %DV).  Calories per serving are 419.43 kcal (21 %DV cals). 23. Lima beans, large, mature seeds, raw - Magnesium   224 mg of Magnesium per 100g (56 %DV).   For this serving the amount of Calories is 338 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 178g), Magnesium nutritional content is 398.72 mg (99.68 %DV).  Calories per serving are 601.64 kcal (30 %DV cals).   Other food servings - 1 tbsp (or 11.1g), Magnesium content is 24.86 mg (6.22 %DV).  Calories per serving are 37.52 kcal (2 %DV cals). 24. Beans, yellow, mature seeds, raw - Magnesium   222 mg of Magnesium per 100g (55.5 %DV).   For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 196g), Magnesium nutritional content is 435.12 mg (108.78 %DV).  Calories per serving are 676.2 kcal (34 %DV cals). 25. Meat extender - Magnesium   216 mg of Magnesium per 100g (54 %DV).   For this serving the amount of Calories is 313 kcal per 100g(16 %DV cals).   A typical serving of 1 cup (or 88g), Magnesium nutritional content is 190.08 mg (47.52 %DV).  Calories per serving are 275.44 kcal (14 %DV cals).   Other food servings - 1 oz (or 28.35g), Magnesium content is 61.24 mg (15.31 %DV).  Calories per serving are 88.74 kcal (4 %DV cals). 26. Lupins, mature seeds, raw - Magnesium   198 mg of Magnesium per 100g (49.5 %DV).   For this serving the amount of Calories is 371 kcal per 100g(19 %DV cals).   A typical serving of 1 cup (or 180g), Magnesium nutritional content is 356.4 mg (89.1 %DV).  Calories per serving are 667.8 kcal (33 %DV cals). 27. Broadbeans (fava beans), mature seeds, raw - Magnesium   192 mg of Magnesium per 100g (48 %DV).   For this serving the amount of Calories is 341 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 150g), Magnesium nutritional content is 288 mg (72 %DV).  Calories per serving are 511.5 kcal (26 %DV cals).   Other food servings - 1 tbsp (or 9.4g), Magnesium content is 18.05 mg (4.51 %DV).  Calories per serving are 32.05 kcal (2 %DV cals). 28. Peanut butter with omega-3, creamy - Magnesium   191 mg of Magnesium per 100g (47.75 %DV).   For this serving the amount of Calories is 608 kcal per 100g(30 %DV cals).   A typical serving of 1 tbsp (or 16g), Magnesium nutritional content is 30.56 mg (7.64 %DV).  Calories per serving are 97.28 kcal (5 %DV cals). 29. Beans, white, mature seeds, raw - Magnesium   190 mg of Magnesium per 100g (47.5 %DV).   For this serving the amount of Calories is 333 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 202g), Magnesium nutritional content is 383.8 mg (95.95 %DV).  Calories per serving are 672.66 kcal (34 %DV cals).   Other food servings - 1 tbsp (or 12.6g), Magnesium content is 23.94 mg (5.99 %DV).  Calories per serving are 41.96 kcal (2 %DV cals). 30. Mung beans, mature seeds, raw - Magnesium   189 mg of Magnesium per 100g (47.25 %DV).   For this serving the amount of Calories is 347 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 207g), Magnesium nutritional content is 391.23 mg (97.81 %DV).  Calories per serving are 718.29 kcal (36 %DV cals).   Other food servings - 1 tbsp (or 13g), Magnesium content is 24.57 mg (6.14 %DV).  Calories per serving are 45.11 kcal (2 %DV cals). 31. Beans, great northern, mature seeds, raw - Magnesium   189 mg of Magnesium per 100g (47.25 %DV).   For this serving the amount of Calories is 339 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 183g), Magnesium nutritional content is 345.87 mg (86.47 %DV).  Calories per serving are 620.37 kcal (31 %DV cals). 32. Peanuts, virginia, oil-roasted, without salt - Magnesium   188 mg of Magnesium per 100g (47 %DV).   For this serving the amount of Calories is 578 kcal per 100g(29 %DV cals).   A typical serving of 1 cup (or 143g), Magnesium nutritional content is 268.84 mg (67.21 %DV).  Calories per serving are 826.54 kcal (41 %DV cals).   Other food servings - 1 oz (or 28.35g), Magnesium content is 53.3 mg (13.33 %DV).  Calories per serving are 163.86 kcal (8 %DV cals). 33. Peanuts, virginia, oil-roasted, with salt - Magnesium   188 mg of Magnesium per 100g (47 %DV).   For this serving the amount of Calories is 578 kcal per 100g(29 %DV cals).   A typical serving of 1 cup (or 143g), Magnesium nutritional content is 268.84 mg (67.21 %DV).  Calories per serving are 826.54 kcal (41 %DV cals).   Other food servings - 1 oz (or 28.35g), Magnesium content is 53.3 mg (13.33 %DV).  Calories per serving are 163.86 kcal (8 %DV cals). 34. Peanuts, spanish, raw - Magnesium   188 mg of Magnesium per 100g (47 %DV).   For this serving the amount of Calories is 570 kcal per 100g(29 %DV cals).   A typical serving of 1 cup (or 146g), Magnesium nutritional content is 274.48 mg (68.62 %DV).  Calories per serving are 832.2 kcal (42 %DV cals).   Other food servings - 1 oz (or 28.35g), Magnesium content is 53.3 mg (13.33 %DV).  Calories per serving are 161.6 kcal (8 %DV cals). 35. Lima beans, thin seeded (baby), mature seeds, raw - Magnesium   188 mg of Magnesium per 100g (47 %DV).   For this serving the amount of Calories is 335 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 202g), Magnesium nutritional content is 379.76 mg (94.94 %DV).  Calories per serving are 676.7 kcal (34 %DV cals). 36. Beans, french, mature seeds, raw - Magnesium   188 mg of Magnesium per 100g (47 %DV).   For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 184g), Magnesium nutritional content is 345.92 mg (86.48 %DV).  Calories per serving are 631.12 kcal (32 %DV cals). 37. Peanuts, valencia, raw - Magnesium   184 mg of Magnesium per 100g (46 %DV).   For this serving the amount of Calories is 570 kcal per 100g(29 %DV cals).   A typical serving of 1 cup (or 146g), Magnesium nutritional content is 268.64 mg (67.16 %DV).  Calories per serving are 832.2 kcal (42 %DV cals).   Other food servings - 1 oz (or 28.35g), Magnesium content is 52.16 mg (13.04 %DV).  Calories per serving are 161.6 kcal (8 %DV cals). 38. Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw - Magnesium   184 mg of Magnesium per 100g (46 %DV).   For this serving the amount of Calories is 336 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 167g), Magnesium nutritional content is 307.28 mg (76.82 %DV).  Calories per serving are 561.12 kcal (28 %DV cals).   Other food servings - 1 tbsp (or 10.5g), Magnesium content is 19.32 mg (4.83 %DV).  Calories per serving are 35.28 kcal (2 %DV cals). 39. Pigeon peas (red gram), mature seeds, raw - Magnesium   183 mg of Magnesium per 100g (45.75 %DV).   For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 205g), Magnesium nutritional content is 375.15 mg (93.79 %DV).  Calories per serving are 703.15 kcal (35 %DV cals). 40. Beans, small white, mature seeds, raw - Magnesium   183 mg of Magnesium per 100g (45.75 %DV).   For this serving the amount of Calories is 336 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 215g), Magnesium nutritional content is 393.45 mg (98.36 %DV).  Calories per serving are 722.4 kcal (36 %DV cals). 41. Beans, pink, mature seeds, raw - Magnesium   182 mg of Magnesium per 100g (45.5 %DV).   For this serving the amount of Calories is 343 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 210g), Magnesium nutritional content is 382.2 mg (95.55 %DV).  Calories per serving are 720.3 kcal (36 %DV cals). 42. Tofu, dried-frozen (koyadofu), prepared with calcium sulfate - Magnesium   181 mg of Magnesium per 100g (45.25 %DV).   For this serving the amount of Calories is 472 kcal per 100g(24 %DV cals).   A typical serving of 1 piece (or 17g), Magnesium nutritional content is 30.77 mg (7.69 %DV).  Calories per serving are 80.24 kcal (4 %DV cals). 43. USDA Commodity, Peanut Butter, smooth - Magnesium   179 mg of Magnesium per 100g (44.75 %DV).   For this serving the amount of Calories is 588 kcal per 100g(29 %DV cals).   A typical serving of 2 tbsp (or 32g), Magnesium nutritional content is 57.28 mg (14.32 %DV).  Calories per serving are 188.16 kcal (9 %DV cals).   Other food servings - 1 cup (or 258g), Magnesium content is 461.82 mg (115.46 %DV).  Calories per serving are 1517.04 kcal (76 %DV cals). 44. Winged beans, mature seeds, raw - Magnesium   179 mg of Magnesium per 100g (44.75 %DV).   For this serving the amount of Calories is 409 kcal per 100g(20 %DV cals).   A typical serving of 1 cup (or 182g), Magnesium nutritional content is 325.78 mg (81.45 %DV).  Calories per serving are 744.38 kcal (37 %DV cals). 45. Peanuts, all types, dry-roasted, without salt - Magnesium   176 mg of Magnesium per 100g (44 %DV).   For this serving the amount of Calories is 585 kcal per 100g(29 %DV cals).   A typical serving of 1 cup (or 146g), Magnesium nutritional content is 256.96 mg (64.24 %DV).  Calories per serving are 854.1 kcal (43 %DV cals).   Other food servings - 1 oz (or 28.35g), Magnesium content is 49.9 mg (12.48 %DV).  Calories per serving are 165.85 kcal (8 %DV cals).   Other food servings - 1 peanut (or 1g), Magnesium content is 1.76 mg (0.44 %DV).  Calories per serving are 5.85 kcal (0 %DV cals). 46. Peanuts, all types, oil-roasted, without salt - Magnesium   176 mg of Magnesium per 100g (44 %DV).   For this serving the amount of Calories is 599 kcal per 100g(30 %DV cals).   A typical serving of 1 cup, (or 144g), Magnesium nutritional content is 253.44 mg (63.36 %DV).  Calories per serving are 862.56 kcal (43 %DV cals).   Other food servings - 1 oz shelled (32 nuts) (or 28.35g), Magnesium content is 49.9 mg (12.48 %DV).  Calories per serving are 169.82 kcal (8 %DV cals). 47. Peanuts, all types, dry-roasted, with salt - Magnesium   176 mg of Magnesium per 100g (44 %DV).   For this serving the amount of Calories is 585 kcal per 100g(29 %DV cals).   A typical serving of 1 oz (or 28.35g), Magnesium nutritional content is 49.9 mg (12.48 %DV).  Calories per serving are 165.85 kcal (8 %DV cals).   Other food servings - 1 peanut (or 1g), Magnesium content is 1.76 mg (0.44 %DV).  Calories per serving are 5.85 kcal (0 %DV cals). 48. Peanuts, all types, oil-roasted, with salt - Magnesium   176 mg of Magnesium per 100g (44 %DV).   For this serving the amount of Calories is 599 kcal per 100g(30 %DV cals).   A typical serving of 1 cup, chopped (or 144g), Magnesium nutritional content is 253.44 mg (63.36 %DV).  Calories per serving are 862.56 kcal (43 %DV cals).   Other food servings - 1 oz shelled (32 nuts) (or 28.35g), Magnesium content is 49.9 mg (12.48 %DV).  Calories per serving are 169.82 kcal (8 %DV cals). 49. Beans, pinto, mature seeds, raw - Magnesium   176 mg of Magnesium per 100g (44 %DV).   For this serving the amount of Calories is 347 kcal per 100g(17 %DV cals).   A typical serving of 1 cup (or 193g), Magnesium nutritional content is 339.68 mg (84.92 %DV).  Calories per serving are 669.71 kcal (33 %DV cals).   Other food servings - 1 tbsp (or 12g), Magnesium content is 21.12 mg (5.28 %DV).  Calories per serving are 41.64 kcal (2 %DV cals).

Magnesium in foods - by food category

Baby Foods		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy and Egg Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups, Sauces, and Gravies		Spices and Herbs
Sweets		Vegetables