Magnesium Rich Nuts and seeds

Welcome to the list of the top 80 nuts and seeds highest in magnesium content. Where the amount of magnesium ranges from 760 mg to 18 mg per 100g. The top nuts and seed is Seeds, cottonseed meal, partially defatted (glandless) with the highest magnesium content, which in 100g contains 760 mg of magnesium.

The total recommended daily allowance or RDA for magnesium is 400 mg. For the 100g serving of Seeds, cottonseed meal, partially defatted (glandless), which contains 760 mg of magnesium, the corresponding RDA magnesium percentage is 190 %, which is the highest item from the list of nuts and seeds high in magnesium.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, cottonseed meal, partially defatted (glandless) has a nutritional value score of 17 out of 100.Comparing the magnesium content and the nutritional density in 100g for Seeds, cottonseed meal, partially defatted (glandless); We class this as a high magnesium content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of nuts and seeds.

Other important and magnesium related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Seeds, cottonseed meal, partially defatted (glandless), which is the top of the nuts and seeds list for magnesium content in your diet, the amount of Calories is 367 kcal (18% RDA), the amount of Protein is 49.1 g (88% RDA), the amount of Fat is 4.77 g (7% RDA) and the amount of Carbohydrate is 38.43 g (30% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the magnesium content in Seeds, cottonseed meal, partially defatted (glandless) from the list of nuts and seeds.

Top Twenty List - Highest magnesium Content per 100g

Below is a basic list for magnesium in nuts and seeds for the top 20 nuts and seeds. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Seeds, cottonseed meal, partially defatted (glandless) 760mg (190%RDA)
2. Seeds, cottonseed flour, partially defatted (glandless) 721mg (180%RDA)
3. Seeds, cottonseed flour, low fat (glandless) 716mg (179%RDA)
4. Seeds, pumpkin and squash seed kernels, roasted, without salt 550mg (138%RDA)
5. Seeds, pumpkin and squash seed kernels, roasted, with salt added 550mg (138%RDA)
6. Seeds, cottonseed kernels, roasted (glandless) 440mg (110%RDA)
7. Seeds, flaxseed 392mg (98%RDA)
8. Seeds, sesame flour, partially defatted 362mg (91%RDA)
9. Seeds, sesame butter, paste 362mg (91%RDA)
10. Seeds, sesame flour, high-fat 361mg (90%RDA)
11. Seeds, sesame seeds, whole, roasted and toasted 356mg (89%RDA)
12. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 353mg (88%RDA)
13. Seeds, safflower seed meal, partially defatted 350mg (88%RDA)
14. Seeds, sesame seed kernels, toasted, without salt added (decorticated) 346mg (87%RDA)
15. Seeds, sesame meal, partially defatted 346mg (87%RDA)
16. Seeds, sunflower seed flour, partially defatted 346mg (87%RDA)
17. Seeds, sesame seed kernels, toasted, with salt added (decorticated) 346mg (87%RDA)
18. Seeds, sesame flour, low-fat 338mg (85%RDA)
19. Seeds, sunflower seed butter, without salt 311mg (78%RDA)
20. Seeds, sunflower seed butter, with salt added 311mg (78%RDA)

Comparing magnesium in nuts and seeds vs spinach

The amount of magnesium in spinach is 79 per 100g.As magnesium percentage of the RDA this is 20 %. Comparing with Seeds, cottonseed meal, partially defatted (glandless), in 100g contains 760 mg of magnesium. As a percentage of the RDA this is 190 %. Therefore, Seeds, cottonseed meal, partially defatted (glandless) has 681 mg more magnesium than spinach. In terms of magnesium percentage this is 862 % more magnesium. Spinach has an overall nutritional value score of 68 out of 100, whereas Seeds, cottonseed meal, partially defatted (glandless) has a nutritional value score of 17 out of 100.

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Nuts, almond butter, plain, with salt added which contains 697.5 mg in 1 cup (or 250 g). The percentage of the recommended daily value for this serving is 174 %. For this serving the Calories content is 1535 kcal (77% RDA), the Protein content is 52.4 g (94% RDA), the Fat content is 138.75 g (213% RDA) and the Carbohydrate content is 47.05 g (36% RDA).

Milligrams of magnesium in nuts and seeds (per 100g)

The list below gives the total magnesium content in the top 80 items from the general description 'nuts and seeds' each of which show the magnesium amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of magnesium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 16 items. The highest amount of magnesium from the 16 raw items is in Nuts, cashew nuts, raw where the content is 292 mg per 100g. The number of food items described as lowfat or non-fat are 2 items.

A list of nuts and seeds which are found in our database include chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts. These can be selected at the bottom of the page to give more information based around magnesium content. We have selected peanuts,almonds,hazelnuts,walnuts,cashews, to highlight the range of magnesium content in these common nuts and seeds, show below in the bar charts. You can click on an individual bar chart to take you to the complete analysis of each item.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing magnesium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in magnesium.

List of Nuts and seeds High in magnesium Content per 100g 1. Seeds, cottonseed meal, partially defatted (glandless) - Magnesium 760 mg of Magnesium per 100g (190% RDA) Nutritional Value = 17 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 760 mg(190%) 367(18%) 38.43(30%) 4.77(7%) 49.1(88%) Typical Serving Amount : 1 oz (or 28.35g): 215.46 mg(54%) 104.04 kcal(5%) 10.89 g(8%) 1.35 g(2%) 13.92 g(25%) 2. Seeds, cottonseed flour, partially defatted (glandless) - Magnesium 721 mg of Magnesium per 100g (180% RDA) Nutritional Value = 18 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 721 mg(180%) 359(18%) 40.54(31%) 6.2(10%) 40.96(73%) Typical Serving Amount : 1 cup (or 94g): 677.74 mg(169%) 337.46 kcal(17%) 38.11 g(29%) 5.83 g(9%) 38.5 g(69%) Other Serving Size : 1 tbsp (or 5g): 36.05 mg(9%) 17.95 kcal(1%) 2.03 g(2%) 0.31 g(0%) 2.05 g(4%) 3. Seeds, cottonseed flour, low fat (glandless) - Magnesium 716 mg of Magnesium per 100g (179% RDA) Nutritional Value = 18 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 716 mg(179%) 332(17%) 36.1(28%) 1.41(2%) 49.83(89%) Typical Serving Amount : 1 oz (or 28.35g): 202.99 mg(51%) 94.12 kcal(5%) 10.23 g(8%) 0.4 g(1%) 14.13 g(25%) 4. Seeds, pumpkin and squash seed kernels, roasted, without salt - Magnesium 550 mg of Magnesium per 100g (138% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 550 mg(138%) 574(29%) 14.71(11%) 49.05(75%) 29.84(53%) Typical Serving Amount : 1 cup (or 118g): 649 mg(162%) 677.32 kcal(34%) 17.36 g(13%) 57.88 g(89%) 35.21 g(63%) Other Serving Size : 1 oz (or 28.35g): 155.93 mg(39%) 162.73 kcal(8%) 4.17 g(3%) 13.91 g(21%) 8.46 g(15%) 5. Seeds, pumpkin and squash seed kernels, roasted, with salt added - Magnesium 550 mg of Magnesium per 100g (138% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 550 mg(138%) 574(29%) 14.71(11%) 49.05(75%) 29.84(53%) Typical Serving Amount : 1 cup (or 118g): 649 mg(162%) 677.32 kcal(34%) 17.36 g(13%) 57.88 g(89%) 35.21 g(63%) Other Serving Size : 1 oz (or 28.35g): 155.93 mg(39%) 162.73 kcal(8%) 4.17 g(3%) 13.91 g(21%) 8.46 g(15%) 6. Seeds, cottonseed kernels, roasted (glandless) - Magnesium 440 mg of Magnesium per 100g (110% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 440 mg(110%) 506(25%) 21.9(17%) 36.29(56%) 32.59(58%) Typical Serving Amount : 1 cup (or 149g): 655.6 mg(164%) 753.94 kcal(38%) 32.63 g(25%) 54.07 g(83%) 48.56 g(87%) Other Serving Size : 1 tbsp (or 10g): 44 mg(11%) 50.6 kcal(3%) 2.19 g(2%) 3.63 g(6%) 3.26 g(6%) 7. Seeds, flaxseed - Magnesium 392 mg of Magnesium per 100g (98% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 392 mg(98%) 534(27%) 28.88(22%) 42.16(65%) 18.29(33%) Typical Serving Amount : 1 cup, whole (or 168g): 658.56 mg(165%) 897.12 kcal(45%) 48.52 g(37%) 70.83 g(109%) 30.73 g(55%) Other Serving Size : 1 tbsp, whole (or 10.3g): 40.38 mg(10%) 55 kcal(3%) 2.97 g(2%) 4.34 g(7%) 1.88 g(3%) Other Serving Size : 1 tbsp, ground (or 7g): 27.44 mg(7%) 37.38 kcal(2%) 2.02 g(2%) 2.95 g(5%) 1.28 g(2%) Other Serving Size : 1 tsp, whole (or 3.4g): 13.33 mg(3%) 18.16 kcal(1%) 0.98 g(1%) 1.43 g(2%) 0.62 g(1%) Other Serving Size : 1 tsp, ground (or 2.5g): 9.8 mg(2%) 13.35 kcal(1%) 0.72 g(1%) 1.05 g(2%) 0.46 g(1%) 8. Seeds, sesame flour, partially defatted - Magnesium 362 mg of Magnesium per 100g (91% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 362 mg(91%) 382(19%) 35.14(27%) 11.89(18%) 40.32(72%) Typical Serving Amount : 1 oz (or 28.35g): 102.63 mg(26%) 108.3 kcal(5%) 9.96 g(8%) 3.37 g(5%) 11.43 g(20%) 9. Seeds, sesame butter, paste - Magnesium 362 mg of Magnesium per 100g (91% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 362 mg(91%) 586(29%) 24.05(19%) 50.87(78%) 18.08(32%) Typical Serving Amount : 1 tbsp (or 16g): 57.92 mg(14%) 93.76 kcal(5%) 3.85 g(3%) 8.14 g(13%) 2.89 g(5%) 10. Seeds, sesame flour, high-fat - Magnesium 361 mg of Magnesium per 100g (90% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 361 mg(90%) 526(26%) 26.62(20%) 37.1(57%) 30.78(55%) Typical Serving Amount : 1 oz (or 28.35g): 102.34 mg(26%) 149.12 kcal(7%) 7.55 g(6%) 10.52 g(16%) 8.73 g(16%) 11. Seeds, sesame seeds, whole, roasted and toasted - Magnesium 356 mg of Magnesium per 100g (89% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 356 mg(89%) 565(28%) 25.74(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 oz (or 28.35g): 100.93 mg(25%) 160.18 kcal(8%) 7.3 g(6%) 13.61 g(21%) 4.81 g(9%) 12. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) - Magnesium 353 mg of Magnesium per 100g (88% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 353 mg(88%) 607(30%) 17.89(14%) 56.44(87%) 17.95(32%) Typical Serving Amount : 1 tbsp (or 14g): 49.42 mg(12%) 84.98 kcal(4%) 2.5 g(2%) 7.9 g(12%) 2.51 g(4%) Other Serving Size : 1 oz (or 28.35g): 100.08 mg(25%) 172.08 kcal(9%) 5.07 g(4%) 16 g(25%) 5.09 g(9%) 13. Seeds, safflower seed meal, partially defatted - Magnesium 350 mg of Magnesium per 100g (88% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 350 mg(88%) 342(17%) 48.73(37%) 2.39(4%) 35.62(64%) Typical Serving Amount : 1 oz (or 28.35g): 99.23 mg(25%) 96.96 kcal(5%) 13.81 g(11%) 0.68 g(1%) 10.1 g(18%) 14. Seeds, sesame seed kernels, toasted, without salt added (decorticated) - Magnesium 346 mg of Magnesium per 100g (87% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 346 mg(87%) 567(28%) 26.04(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 cup (or 128g): 442.88 mg(111%) 725.76 kcal(36%) 33.33 g(26%) 61.44 g(95%) 21.71 g(39%) Other Serving Size : 1 oz (or 28.35g): 98.09 mg(25%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 15. Seeds, sesame meal, partially defatted - Magnesium 346 mg of Magnesium per 100g (87% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 346 mg(87%) 567(28%) 26.04(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 oz (or 28.35g): 98.09 mg(25%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 16. Seeds, sunflower seed flour, partially defatted - Magnesium 346 mg of Magnesium per 100g (87% RDA) Nutritional Value = 17 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 346 mg(87%) 326(16%) 35.83(28%) 1.61(2%) 48.06(86%) Typical Serving Amount : 1 cup (or 64g): 221.44 mg(55%) 208.64 kcal(10%) 22.93 g(18%) 1.03 g(2%) 30.76 g(55%) Other Serving Size : 1 tbsp (or 4g): 13.84 mg(3%) 13.04 kcal(1%) 1.43 g(1%) 0.06 g(0%) 1.92 g(3%) 17. Seeds, sesame seed kernels, toasted, with salt added (decorticated) - Magnesium 346 mg of Magnesium per 100g (87% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 346 mg(87%) 567(28%) 26.04(20%) 48(74%) 16.96(30%) Typical Serving Amount : 1 cup (or 128g): 442.88 mg(111%) 725.76 kcal(36%) 33.33 g(26%) 61.44 g(95%) 21.71 g(39%) Other Serving Size : 1 oz (or 28.35g): 98.09 mg(25%) 160.74 kcal(8%) 7.38 g(6%) 13.61 g(21%) 4.81 g(9%) 18. Seeds, sesame flour, low-fat - Magnesium 338 mg of Magnesium per 100g (85% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 338 mg(85%) 333(17%) 35.51(27%) 1.75(3%) 50.14(90%) Typical Serving Amount : 1 oz (or 28.35g): 95.82 mg(24%) 94.41 kcal(5%) 10.07 g(8%) 0.5 g(1%) 14.21 g(25%) 19. Seeds, sunflower seed butter, without salt - Magnesium 311 mg of Magnesium per 100g (78% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 311 mg(78%) 617(31%) 23.32(18%) 55.2(85%) 17.28(31%) Typical Serving Amount : 1 tbsp (or 16g): 49.76 mg(12%) 98.72 kcal(5%) 3.73 g(3%) 8.83 g(14%) 2.76 g(5%) Other Serving Size : 1 oz (or 28.35g): 88.17 mg(22%) 174.92 kcal(9%) 6.61 g(5%) 15.65 g(24%) 4.9 g(9%) 20. Seeds, sunflower seed butter, with salt added - Magnesium 311 mg of Magnesium per 100g (78% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 311 mg(78%) 617(31%) 23.32(18%) 55.2(85%) 17.28(31%) Typical Serving Amount : 1 tbsp (or 16g): 49.76 mg(12%) 98.72 kcal(5%) 3.73 g(3%) 8.83 g(14%) 2.76 g(5%) Other Serving Size : 1 oz (or 28.35g): 88.17 mg(22%) 174.92 kcal(9%) 6.61 g(5%) 15.65 g(24%) 4.9 g(9%) 21. Nuts, cashew nuts, raw - Magnesium 292 mg of Magnesium per 100g (73% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 292 mg(73%) 553(28%) 30.19(23%) 43.85(67%) 18.22(33%) Typical Serving Amount : 1 oz (or 28.35g): 82.78 mg(21%) 156.78 kcal(8%) 8.56 g(7%) 12.43 g(19%) 5.17 g(9%) 22. Nuts, almond butter, plain, without salt added - Magnesium 279 mg of Magnesium per 100g (70% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 279 mg(70%) 614(31%) 18.82(14%) 55.5(85%) 20.96(37%) Typical Serving Amount : 1 cup (or 250g): 697.5 mg(174%) 1535 kcal(77%) 47.05 g(36%) 138.75 g(213%) 52.4 g(94%) Other Serving Size : 1 tbsp (or 16g): 44.64 mg(11%) 98.24 kcal(5%) 3.01 g(2%) 8.88 g(14%) 3.35 g(6%) 23. Nuts, almond butter, plain, with salt added - Magnesium 279 mg of Magnesium per 100g (70% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 279 mg(70%) 614(31%) 18.82(14%) 55.5(85%) 20.96(37%) Typical Serving Amount : 1 cup (or 250g): 697.5 mg(174%) 1535 kcal(77%) 47.05 g(36%) 138.75 g(213%) 52.4 g(94%) Other Serving Size : 1 tbsp (or 16g): 44.64 mg(11%) 98.24 kcal(5%) 3.01 g(2%) 8.88 g(14%) 3.35 g(6%) 24. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted - Magnesium 275 mg of Magnesium per 100g (69% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 275 mg(69%) 607(30%) 25(19%) 50(77%) 17.86(32%) Typical Serving Amount : 1 oz (or 28.35g): 77.96 mg(19%) 172.08 kcal(9%) 7.09 g(5%) 14.18 g(22%) 5.06 g(9%) 25. Nuts, almonds, oil roasted, without salt added - Magnesium 274 mg of Magnesium per 100g (69% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 274 mg(69%) 607(30%) 17.68(14%) 55.17(85%) 21.23(38%) Typical Serving Amount : 1 cup whole kernels (or 157g): 430.18 mg(108%) 952.99 kcal(48%) 27.76 g(21%) 86.62 g(133%) 33.33 g(60%) Other Serving Size : 1 oz (22 whole kernels) (or 28.35g): 77.68 mg(19%) 172.08 kcal(9%) 5.01 g(4%) 15.64 g(24%) 6.02 g(11%) 26. Nuts, almonds, oil roasted, with salt added - Magnesium 274 mg of Magnesium per 100g (69% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 274 mg(69%) 607(30%) 17.68(14%) 55.17(85%) 21.23(38%) Typical Serving Amount : 1 cup whole kernels (or 157g): 430.18 mg(108%) 952.99 kcal(48%) 27.76 g(21%) 86.62 g(133%) 33.33 g(60%) Other Serving Size : 1 oz (22 whole kernels) (or 28.35g): 77.68 mg(19%) 172.08 kcal(9%) 5.01 g(4%) 15.64 g(24%) 6.02 g(11%) 27. Nuts, cashew nuts, oil roasted, without salt added - Magnesium 273 mg of Magnesium per 100g (68% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 273 mg(68%) 580(29%) 29.87(23%) 47.77(73%) 16.84(30%) Typical Serving Amount : 1 cup, whole (or 129g): 352.17 mg(88%) 748.2 kcal(37%) 38.53 g(30%) 61.62 g(95%) 21.72 g(39%) Other Serving Size : 1 cup, halves and pieces (or 129g): 352.17 mg(88%) 748.2 kcal(37%) 38.53 g(30%) 61.62 g(95%) 21.72 g(39%) Other Serving Size : 1 oz (18 kernels) (or 28.35g): 77.4 mg(19%) 164.43 kcal(8%) 8.47 g(7%) 13.54 g(21%) 4.77 g(9%) 28. Nuts, cashew nuts, oil roasted, with salt added - Magnesium 273 mg of Magnesium per 100g (68% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 273 mg(68%) 581(29%) 30.16(23%) 47.77(73%) 16.84(30%) Typical Serving Amount : 1 cup, whole (or 129g): 352.17 mg(88%) 749.49 kcal(37%) 38.91 g(30%) 61.62 g(95%) 21.72 g(39%) Other Serving Size : 1 cup, halves and pieces (or 129g): 352.17 mg(88%) 749.49 kcal(37%) 38.91 g(30%) 61.62 g(95%) 21.72 g(39%) Other Serving Size : 1 oz (18 kernels) (or 28.35g): 77.4 mg(19%) 164.71 kcal(8%) 8.55 g(7%) 13.54 g(21%) 4.77 g(9%) 29. Nuts, almonds - Magnesium 268 mg of Magnesium per 100g (67% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 268 mg(67%) 575(29%) 21.67(17%) 49.42(76%) 21.22(38%) Typical Serving Amount : 1 cup, ground (or 95g): 254.6 mg(64%) 546.25 kcal(27%) 20.59 g(16%) 46.95 g(72%) 20.16 g(36%) Other Serving Size : 1 cup, sliced (or 92g): 246.56 mg(62%) 529 kcal(26%) 19.94 g(15%) 45.47 g(70%) 19.52 g(35%) Other Serving Size : 1 cup, slivered (or 108g): 289.44 mg(72%) 621 kcal(31%) 23.4 g(18%) 53.37 g(82%) 22.92 g(41%) Other Serving Size : 1 cup, whole (or 143g): 383.24 mg(96%) 822.25 kcal(41%) 30.99 g(24%) 70.67 g(109%) 30.34 g(54%) Other Serving Size : 1 oz (23 whole kernels) (or 28.35g): 75.98 mg(19%) 163.01 kcal(8%) 6.14 g(5%) 14.01 g(22%) 6.02 g(11%) Other Serving Size : 1 almond (or 1.2g): 3.22 mg(1%) 6.9 kcal(0%) 0.26 g(0%) 0.59 g(1%) 0.25 g(0%) 30. Nuts, almonds, blanched - Magnesium 268 mg of Magnesium per 100g (67% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 268 mg(67%) 590(30%) 18.67(14%) 52.52(81%) 21.4(38%) Typical Serving Amount : 1 cup whole kernels (or 145g): 388.6 mg(97%) 855.5 kcal(43%) 27.07 g(21%) 76.15 g(117%) 31.03 g(55%) Other Serving Size : 1 tbsp (or 9.1g): 24.39 mg(6%) 53.69 kcal(3%) 1.7 g(1%) 4.78 g(7%) 1.95 g(3%) Other Serving Size : 1 oz (or 28.35g): 75.98 mg(19%) 167.27 kcal(8%) 5.29 g(4%) 14.89 g(23%) 6.07 g(11%) 31. Seeds, pumpkin and squash seeds, whole, roasted, without salt - Magnesium 262 mg of Magnesium per 100g (66% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 262 mg(66%) 446(22%) 53.75(41%) 19.4(30%) 18.55(33%) Typical Serving Amount : 1 cup (or 64g): 167.68 mg(42%) 285.44 kcal(14%) 34.4 g(26%) 12.42 g(19%) 11.87 g(21%) Other Serving Size : 1 oz (85 seeds) (or 28.35g): 74.28 mg(19%) 126.44 kcal(6%) 15.24 g(12%) 5.5 g(8%) 5.26 g(9%) 32. Seeds, pumpkin and squash seeds, whole, roasted, with salt added - Magnesium 262 mg of Magnesium per 100g (66% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 262 mg(66%) 446(22%) 53.75(41%) 19.4(30%) 18.55(33%) Typical Serving Amount : 1 cup (or 64g): 167.68 mg(42%) 285.44 kcal(14%) 34.4 g(26%) 12.42 g(19%) 11.87 g(21%) Other Serving Size : 1 oz (85 seeds) (or 28.35g): 74.28 mg(19%) 126.44 kcal(6%) 15.24 g(12%) 5.5 g(8%) 5.26 g(9%) 33. Nuts, cashew butter, plain, without salt added - Magnesium 258 mg of Magnesium per 100g (65% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 258 mg(65%) 587(29%) 27.57(21%) 49.41(76%) 17.56(31%) Typical Serving Amount : 1 tbsp (or 16g): 41.28 mg(10%) 93.92 kcal(5%) 4.41 g(3%) 7.91 g(12%) 2.81 g(5%) Other Serving Size : 1 oz (or 28.35g): 73.14 mg(18%) 166.41 kcal(8%) 7.82 g(6%) 14.01 g(22%) 4.98 g(9%) 34. Nuts, cashew butter, plain, with salt added - Magnesium 258 mg of Magnesium per 100g (65% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 258 mg(65%) 587(29%) 27.57(21%) 49.41(76%) 17.56(31%) Typical Serving Amount : 1 tbsp (or 16g): 41.28 mg(10%) 93.92 kcal(5%) 4.41 g(3%) 7.91 g(12%) 2.81 g(5%) Other Serving Size : 1 oz (or 28.35g): 73.14 mg(18%) 166.41 kcal(8%) 7.82 g(6%) 14.01 g(22%) 4.98 g(9%) 35. Nuts, mixed nuts, oil roasted, without peanuts, without salt added - Magnesium 251 mg of Magnesium per 100g (63% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 251 mg(63%) 615(31%) 22.27(17%) 56.17(86%) 15.52(28%) Typical Serving Amount : 1 cup (or 144g): 361.44 mg(90%) 885.6 kcal(44%) 32.07 g(25%) 80.88 g(124%) 22.35 g(40%) Other Serving Size : 1 oz (or 28.35g): 71.16 mg(18%) 174.35 kcal(9%) 6.31 g(5%) 15.92 g(24%) 4.4 g(8%) 36. Nuts, mixed nuts, oil roasted, without peanuts, with salt added - Magnesium 251 mg of Magnesium per 100g (63% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 251 mg(63%) 615(31%) 22.27(17%) 56.17(86%) 15.52(28%) Typical Serving Amount : 1 cup (or 144g): 361.44 mg(90%) 885.6 kcal(44%) 32.07 g(25%) 80.88 g(124%) 22.35 g(40%) Other Serving Size : 1 oz (or 28.35g): 71.16 mg(18%) 174.35 kcal(9%) 6.31 g(5%) 15.92 g(24%) 4.4 g(8%) 37. Nuts, almonds, honey roasted, unblanched - Magnesium 240 mg of Magnesium per 100g (60% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 240 mg(60%) 594(30%) 27.9(21%) 49.9(77%) 18.17(32%) Typical Serving Amount : 1 cup whole kernels (or 144g): 345.6 mg(86%) 855.36 kcal(43%) 40.18 g(31%) 71.86 g(111%) 26.16 g(47%) Other Serving Size : 1 oz (or 28.35g): 68.04 mg(17%) 168.4 kcal(8%) 7.91 g(6%) 14.15 g(22%) 5.15 g(9%) 38. Nuts, mixed nuts, oil roasted, with peanuts, without salt added - Magnesium 229 mg of Magnesium per 100g (57% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 229 mg(57%) 607(30%) 21.05(16%) 53.95(83%) 20.04(36%) Typical Serving Amount : 1 cup (or 134g): 306.86 mg(77%) 813.38 kcal(41%) 28.21 g(22%) 72.29 g(111%) 26.85 g(48%) Other Serving Size : 1 oz (or 28.35g): 64.92 mg(16%) 172.08 kcal(9%) 5.97 g(5%) 15.29 g(24%) 5.68 g(10%) 39. Nuts, mixed nuts, oil roasted, with peanuts, with salt added - Magnesium 229 mg of Magnesium per 100g (57% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 229 mg(57%) 607(30%) 21.05(16%) 53.95(83%) 20.04(36%) Typical Serving Amount : 1 cup (or 134g): 306.86 mg(77%) 813.38 kcal(41%) 28.21 g(22%) 72.29 g(111%) 26.85 g(48%) Other Serving Size : 1 oz (or 28.35g): 64.92 mg(16%) 172.08 kcal(9%) 5.97 g(5%) 15.29 g(24%) 5.68 g(10%) Other Serving Size : 10 nuts, assorted (or 14g): 32.06 mg(8%) 84.98 kcal(4%) 2.95 g(2%) 7.55 g(12%) 2.81 g(5%) 40. Nuts, mixed nuts, oil roasted, with peanuts, lightly salted - Magnesium 229 mg of Magnesium per 100g (57% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 229 mg(57%) 607(30%) 21.05(16%) 53.95(83%) 20.04(36%) Typical Serving Amount : 1 oz (or 28.35g): 64.92 mg(16%) 172.08 kcal(9%) 5.97 g(5%) 15.29 g(24%) 5.68 g(10%) 41. Nuts, hazelnuts or filberts - Magnesium 163 mg of Magnesium per 100g (41% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 163 mg(41%) 628(31%) 16.7(13%) 60.75(93%) 14.95(27%) Typical Serving Amount : 1 cup, chopped (or 115g): 187.45 mg(47%) 722.2 kcal(36%) 19.21 g(15%) 69.86 g(107%) 17.19 g(31%) Other Serving Size : 1 cup, ground (or 75g): 122.25 mg(31%) 471 kcal(24%) 12.53 g(10%) 45.56 g(70%) 11.21 g(20%) Other Serving Size : 1 cup, whole (or 135g): 220.05 mg(55%) 847.8 kcal(42%) 22.55 g(17%) 82.01 g(126%) 20.18 g(36%) Other Serving Size : 1 oz (21 whole kernels) (or 28.35g): 46.21 mg(12%) 178.04 kcal(9%) 4.73 g(4%) 17.22 g(26%) 4.24 g(8%) Other Serving Size : 10 nuts (or 14g): 22.82 mg(6%) 87.92 kcal(4%) 2.34 g(2%) 8.51 g(13%) 2.09 g(4%) 42. Nuts, hazelnuts or filberts, blanched - Magnesium 160 mg of Magnesium per 100g (40% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 160 mg(40%) 629(31%) 17(13%) 61.15(94%) 13.7(24%) Typical Serving Amount : 1 oz (or 28.35g): 45.36 mg(11%) 178.32 kcal(9%) 4.82 g(4%) 17.34 g(27%) 3.88 g(7%) 43. Nuts, walnuts, english - Magnesium 158 mg of Magnesium per 100g (40% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 158 mg(40%) 654(33%) 13.71(11%) 65.21(100%) 15.23(27%) Typical Serving Amount : 1 cup, chopped (or 117g): 184.86 mg(46%) 765.18 kcal(38%) 16.04 g(12%) 76.3 g(117%) 17.82 g(32%) Other Serving Size : 1 cup, ground (or 80g): 126.4 mg(32%) 523.2 kcal(26%) 10.97 g(8%) 52.17 g(80%) 12.18 g(22%) Other Serving Size : 1 cup, in shell, edible yield (7 nuts) (or 28g): 44.24 mg(11%) 183.12 kcal(9%) 3.84 g(3%) 18.26 g(28%) 4.26 g(8%) Other Serving Size : 1 cup shelled (50 halves) (or 100g): 158 mg(40%) 654 kcal(33%) 13.71 g(11%) 65.21 g(100%) 15.23 g(27%) Other Serving Size : 1 cup pieces or chips (or 120g): 189.6 mg(47%) 784.8 kcal(39%) 16.45 g(13%) 78.25 g(120%) 18.28 g(33%) Other Serving Size : 1 oz (14 halves) (or 28.35g): 44.79 mg(11%) 185.41 kcal(9%) 3.89 g(3%) 18.49 g(28%) 4.32 g(8%) 44. Nuts, almond paste - Magnesium 130 mg of Magnesium per 100g (33% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 130 mg(33%) 458(23%) 47.81(37%) 27.74(43%) 9(16%) Typical Serving Amount : 1 cup, firmly packed (or 227g): 295.1 mg(74%) 1039.66 kcal(52%) 108.53 g(83%) 62.97 g(97%) 20.43 g(36%) Other Serving Size : 1 oz (or 28.35g): 36.86 mg(9%) 129.84 kcal(6%) 13.55 g(10%) 7.86 g(12%) 2.55 g(5%) 45. Nuts, macadamia nuts, raw - Magnesium 130 mg of Magnesium per 100g (33% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 130 mg(33%) 718(36%) 13.82(11%) 75.77(117%) 7.91(14%) Typical Serving Amount : 1 cup, whole or halves (or 134g): 174.2 mg(44%) 962.12 kcal(48%) 18.52 g(14%) 101.53 g(156%) 10.6 g(19%) Other Serving Size : 1 oz (10-12 kernels) (or 28.35g): 36.86 mg(9%) 203.55 kcal(10%) 3.92 g(3%) 21.48 g(33%) 2.24 g(4%) 46. Seeds, sunflower seed kernels, toasted, without salt - Magnesium 129 mg of Magnesium per 100g (32% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 129 mg(32%) 619(31%) 20.59(16%) 56.8(87%) 17.21(31%) Typical Serving Amount : 1 cup (or 134g): 172.86 mg(43%) 829.46 kcal(41%) 27.59 g(21%) 76.11 g(117%) 23.06 g(41%) Other Serving Size : 1 oz (or 28.35g): 36.57 mg(9%) 175.49 kcal(9%) 5.84 g(4%) 16.1 g(25%) 4.88 g(9%) 47. Seeds, sunflower seed kernels, toasted, with salt added - Magnesium 129 mg of Magnesium per 100g (32% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 129 mg(32%) 619(31%) 20.59(16%) 56.8(87%) 17.21(31%) Typical Serving Amount : 1 cup (or 134g): 172.86 mg(43%) 829.46 kcal(41%) 27.59 g(21%) 76.11 g(117%) 23.06 g(41%) Other Serving Size : 1 oz (or 28.35g): 36.57 mg(9%) 175.49 kcal(9%) 5.84 g(4%) 16.1 g(25%) 4.88 g(9%) 48. Seeds, sunflower seed kernels, oil roasted, without salt - Magnesium 127 mg of Magnesium per 100g (32% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 127 mg(32%) 592(30%) 22.89(18%) 51.3(79%) 20.06(36%) Typical Serving Amount : 1 cup (or 135g): 171.45 mg(43%) 799.2 kcal(40%) 30.9 g(24%) 69.26 g(107%) 27.08 g(48%) Other Serving Size : 1 oz (or 28.35g): 36 mg(9%) 167.83 kcal(8%) 6.49 g(5%) 14.54 g(22%) 5.69 g(10%) 49. Seeds, sunflower seed kernels, oil roasted, with salt added - Magnesium 127 mg of Magnesium per 100g (32% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 127 mg(32%) 592(30%) 22.89(18%) 51.3(79%) 20.06(36%) Typical Serving Amount : 1 cup (or 135g): 171.45 mg(43%) 799.2 kcal(40%) 30.9 g(24%) 69.26 g(107%) 27.08 g(48%) Other Serving Size : 1 oz (or 28.35g): 36 mg(9%) 167.83 kcal(8%) 6.49 g(5%) 14.54 g(22%) 5.69 g(10%) 50. Nuts, pecans - Magnesium 121 mg of Magnesium per 100g (30% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 121 mg(30%) 691(35%) 13.86(11%) 71.97(111%) 9.17(16%) Typical Serving Amount : 1 cup, chopped (or 109g): 131.89 mg(33%) 753.19 kcal(38%) 15.11 g(12%) 78.45 g(121%) 10 g(18%) Other Serving Size : 1 cup, halves (or 99g): 119.79 mg(30%) 684.09 kcal(34%) 13.72 g(11%) 71.25 g(110%) 9.08 g(16%) Other Serving Size : 1 oz (19 halves) (or 28.35g): 34.3 mg(9%) 195.9 kcal(10%) 3.93 g(3%) 20.4 g(31%) 2.6 g(5%) 51. Nuts, pecans, oil roasted, without salt added - Magnesium 121 mg of Magnesium per 100g (30% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 121 mg(30%) 715(36%) 13.01(10%) 75.23(116%) 9.2(16%) Typical Serving Amount : 1 cup (or 110g): 133.1 mg(33%) 786.5 kcal(39%) 14.31 g(11%) 82.75 g(127%) 10.12 g(18%) Other Serving Size : 1 oz (15 halves) (or 28.35g): 34.3 mg(9%) 202.7 kcal(10%) 3.69 g(3%) 21.33 g(33%) 2.61 g(5%) 52. Nuts, pistachio nuts, raw - Magnesium 121 mg of Magnesium per 100g (30% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 121 mg(30%) 562(28%) 27.51(21%) 45.39(70%) 20.27(36%) Typical Serving Amount : 1 cup (or 123g): 148.83 mg(37%) 691.26 kcal(35%) 33.84 g(26%) 55.83 g(86%) 24.93 g(45%) Other Serving Size : 1 oz (49 kernels) (or 28.35g): 34.3 mg(9%) 159.33 kcal(8%) 7.8 g(6%) 12.87 g(20%) 5.75 g(10%) Other Serving Size : 1 kernel (or 0.7g): 0.85 mg(0%) 3.93 kcal(0%) 0.19 g(0%) 0.32 g(0%) 0.14 g(0%) 53. Nuts, pecans, oil roasted, with salt added - Magnesium 121 mg of Magnesium per 100g (30% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 121 mg(30%) 715(36%) 13.01(10%) 75.23(116%) 9.2(16%) Typical Serving Amount : 1 cup (or 110g): 133.1 mg(33%) 786.5 kcal(39%) 14.31 g(11%) 82.75 g(127%) 10.12 g(18%) Other Serving Size : 1 oz (15 halves) (or 28.35g): 34.3 mg(9%) 202.7 kcal(10%) 3.69 g(3%) 21.33 g(33%) 2.61 g(5%) 54. Nuts, acorn flour, full fat - Magnesium 110 mg of Magnesium per 100g (28% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 110 mg(28%) 501(25%) 54.65(42%) 30.17(46%) 7.49(13%) Typical Serving Amount : 1 oz (or 28.35g): 31.19 mg(8%) 142.03 kcal(7%) 15.49 g(12%) 8.55 g(13%) 2.12 g(4%) 55. Seeds, sesame butter, tahini, from raw and stone ground kernels - Magnesium 96 mg of Magnesium per 100g (24% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 96 mg(24%) 570(29%) 26.19(20%) 48(74%) 17.81(32%) Typical Serving Amount : 1 tbsp (or 15g): 14.4 mg(4%) 85.5 kcal(4%) 3.93 g(3%) 7.2 g(11%) 2.67 g(5%) Other Serving Size : 1 oz (or 28.35g): 27.22 mg(7%) 161.6 kcal(8%) 7.42 g(6%) 13.61 g(21%) 5.05 g(9%) 56. Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) - Magnesium 95 mg of Magnesium per 100g (24% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 95 mg(24%) 595(30%) 21.19(16%) 53.76(83%) 17(30%) Typical Serving Amount : 1 tbsp (or 15g): 14.25 mg(4%) 89.25 kcal(4%) 3.18 g(2%) 8.06 g(12%) 2.55 g(5%) Other Serving Size : 1 oz (or 28.35g): 26.93 mg(7%) 168.68 kcal(8%) 6.01 g(5%) 15.24 g(23%) 4.82 g(9%) 57. Seeds, sesame butter, tahini, type of kernels unspecified - Magnesium 95 mg of Magnesium per 100g (24% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 95 mg(24%) 592(30%) 21.5(17%) 53.01(82%) 17.4(31%) Typical Serving Amount : 1 tbsp (or 15g): 14.25 mg(4%) 88.8 kcal(4%) 3.23 g(2%) 7.95 g(12%) 2.61 g(5%) 58. Nuts, chestnuts, chinese, roasted - Magnesium 90 mg of Magnesium per 100g (23% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 90 mg(23%) 239(12%) 52.36(40%) 1.19(2%) 4.48(8%) Typical Serving Amount : 1 oz (or 28.35g): 25.52 mg(6%) 67.76 kcal(3%) 14.84 g(11%) 0.34 g(1%) 1.27 g(2%) 59. Nuts, chestnuts, chinese, raw - Magnesium 84 mg of Magnesium per 100g (21% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 84 mg(21%) 224(11%) 49.07(38%) 1.11(2%) 4.2(8%) Typical Serving Amount : 1 oz (or 28.35g): 23.81 mg(6%) 63.5 kcal(3%) 13.91 g(11%) 0.31 g(0%) 1.19 g(2%) 60. Seeds, breadnut tree seeds, raw - Magnesium 68 mg of Magnesium per 100g (17% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 68 mg(17%) 217(11%) 46.28(36%) 0.99(2%) 5.97(11%) Typical Serving Amount : 1 oz (8-14 seeds) (or 28.35g): 19.28 mg(5%) 61.52 kcal(3%) 13.12 g(10%) 0.28 g(0%) 1.69 g(3%) 61. Nuts, chestnuts, japanese, roasted - Magnesium 64 mg of Magnesium per 100g (16% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 64 mg(16%) 201(10%) 45.13(35%) 0.8(1%) 2.97(5%) Typical Serving Amount : 1 oz (or 28.35g): 18.14 mg(5%) 56.98 kcal(3%) 12.79 g(10%) 0.23 g(0%) 0.84 g(2%) 62. Nuts, acorns, raw - Magnesium 62 mg of Magnesium per 100g (16% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 62 mg(16%) 387(19%) 40.75(31%) 23.86(37%) 6.15(11%) Typical Serving Amount : 1 oz (or 28.35g): 17.58 mg(4%) 109.71 kcal(5%) 11.55 g(9%) 6.76 g(10%) 1.74 g(3%) 63. Seeds, breadfruit seeds, roasted - Magnesium 62 mg of Magnesium per 100g (16% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 62 mg(16%) 207(10%) 40.1(31%) 2.7(4%) 6.2(11%) Typical Serving Amount : 1 oz (or 28.35g): 17.58 mg(4%) 58.68 kcal(3%) 11.37 g(9%) 0.77 g(1%) 1.76 g(3%) 64. Nuts, formulated, wheat-based, all flavors except macadamia, without salt - Magnesium 59 mg of Magnesium per 100g (15% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 59 mg(15%) 647(32%) 20.79(16%) 62.3(96%) 13.11(23%) Typical Serving Amount : 1 oz (or 28.35g): 16.73 mg(4%) 183.42 kcal(9%) 5.89 g(5%) 17.66 g(27%) 3.72 g(7%) 65. Nuts, chestnuts, chinese, boiled and steamed - Magnesium 58 mg of Magnesium per 100g (15% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 58 mg(15%) 153(8%) 33.64(26%) 0.76(1%) 2.88(5%) Typical Serving Amount : 1 oz (or 28.35g): 16.44 mg(4%) 43.38 kcal(2%) 9.54 g(7%) 0.22 g(0%) 0.82 g(1%) 66. Nuts, formulated, wheat-based, unflavored, with salt added - Magnesium 58 mg of Magnesium per 100g (15% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 58 mg(15%) 622(31%) 23.68(18%) 57.7(89%) 13.82(25%) Typical Serving Amount : 1 oz (or 28.35g): 16.44 mg(4%) 176.34 kcal(9%) 6.71 g(5%) 16.36 g(25%) 3.92 g(7%) 67. Seeds, lotus seeds, raw - Magnesium 56 mg of Magnesium per 100g (14% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 56 mg(14%) 89(4%) 17.28(13%) 0.53(1%) 4.13(7%) Typical Serving Amount : 1 oz (or 28.35g): 15.88 mg(4%) 25.23 kcal(1%) 4.9 g(4%) 0.15 g(0%) 1.17 g(2%) 68. Seeds, breadfruit seeds, raw - Magnesium 54 mg of Magnesium per 100g (14% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 54 mg(14%) 191(10%) 29.24(22%) 5.59(9%) 7.4(13%) Typical Serving Amount : 1 oz (or 28.35g): 15.31 mg(4%) 54.15 kcal(3%) 8.29 g(6%) 1.58 g(2%) 2.1 g(4%) 69. Nuts, chestnuts, european, boiled and steamed - Magnesium 54 mg of Magnesium per 100g (14% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 54 mg(14%) 131(7%) 27.76(21%) 1.38(2%) 2(4%) Typical Serving Amount : 1 oz (or 28.35g): 15.31 mg(4%) 37.14 kcal(2%) 7.87 g(6%) 0.39 g(1%) 0.57 g(1%) 70. Seeds, breadfruit seeds, boiled - Magnesium 50 mg of Magnesium per 100g (13% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 50 mg(13%) 168(8%) 32(25%) 2.3(4%) 5.3(9%) Typical Serving Amount : 1 oz (or 28.35g): 14.18 mg(4%) 47.63 kcal(2%) 9.07 g(7%) 0.65 g(1%) 1.5 g(3%) 71. Nuts, chestnuts, japanese, raw - Magnesium 49 mg of Magnesium per 100g (12% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 49 mg(12%) 154(8%) 34.91(27%) 0.53(1%) 2.25(4%) Typical Serving Amount : 1 oz (or 28.35g): 13.89 mg(3%) 43.66 kcal(2%) 9.9 g(8%) 0.15 g(0%) 0.64 g(1%) 72. Nuts, coconut milk, raw (liquid expressed from grated meat and water) - Magnesium 37 mg of Magnesium per 100g (9% RDA) Nutritional Value = 13 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 37 mg(9%) 230(12%) 5.54(4%) 23.84(37%) 2.29(4%) Typical Serving Amount : 1 cup (or 240g): 88.8 mg(22%) 552 kcal(28%) 13.3 g(10%) 57.22 g(88%) 5.5 g(10%) Other Serving Size : 1 tbsp (or 15g): 5.55 mg(1%) 34.5 kcal(2%) 0.83 g(1%) 3.58 g(6%) 0.34 g(1%) 73. Nuts, chestnuts, european, roasted - Magnesium 33 mg of Magnesium per 100g (8% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 33 mg(8%) 245(12%) 52.96(41%) 2.2(3%) 3.17(6%) Typical Serving Amount : 1 cup (or 143g): 47.19 mg(12%) 350.35 kcal(18%) 75.73 g(58%) 3.15 g(5%) 4.53 g(8%) Other Serving Size : 1 oz (or 28.35g): 9.36 mg(2%) 69.46 kcal(3%) 15.01 g(12%) 0.62 g(1%) 0.9 g(2%) Other Serving Size : 10 kernels (or 84g): 27.72 mg(7%) 205.8 kcal(10%) 44.49 g(34%) 1.85 g(3%) 2.66 g(5%) 74. Nuts, chestnuts, european, raw, unpeeled - Magnesium 32 mg of Magnesium per 100g (8% RDA) Nutritional Value = 16 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 32 mg(8%) 213(11%) 45.54(35%) 2.26(3%) 2.42(4%) Typical Serving Amount : 1 cup (or 145g): 46.4 mg(12%) 308.85 kcal(15%) 66.03 g(51%) 3.28 g(5%) 3.51 g(6%) Other Serving Size : 1 oz (or 28.35g): 9.07 mg(2%) 60.39 kcal(3%) 12.91 g(10%) 0.64 g(1%) 0.69 g(1%) 75. Nuts, coconut meat, raw - Magnesium 32 mg of Magnesium per 100g (8% RDA) Nutritional Value = 14 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 32 mg(8%) 354(18%) 15.23(12%) 33.49(52%) 3.33(6%) Typical Serving Amount : 1 cup, shredded (or 80g): 25.6 mg(6%) 283.2 kcal(14%) 12.18 g(9%) 26.79 g(41%) 2.66 g(5%) Other Serving Size : 1 medium (or 397g): 127.04 mg(32%) 1405.38 kcal(70%) 60.46 g(47%) 132.96 g(205%) 13.22 g(24%) Other Serving Size : 1 piece (2 x 2 x 1/2) (or 45g): 14.4 mg(4%) 159.3 kcal(8%) 6.85 g(5%) 15.07 g(23%) 1.5 g(3%) 76. Nuts, chestnuts, european, raw, peeled - Magnesium 30 mg of Magnesium per 100g (8% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 30 mg(8%) 196(10%) 44.17(34%) 1.25(2%) 1.63(3%) Typical Serving Amount : 1 oz (or 28.35g): 8.51 mg(2%) 55.57 kcal(3%) 12.52 g(10%) 0.35 g(1%) 0.46 g(1%) 77. Nuts, coconut cream, raw (liquid expressed from grated meat) - Magnesium 28 mg of Magnesium per 100g (7% RDA) Nutritional Value = 13 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 28 mg(7%) 330(17%) 6.65(5%) 34.68(53%) 3.63(6%) Typical Serving Amount : 1 cup (or 240g): 67.2 mg(17%) 792 kcal(40%) 15.96 g(12%) 83.23 g(128%) 8.71 g(16%) Other Serving Size : 1 tbsp (or 15g): 4.2 mg(1%) 49.5 kcal(2%) 1 g(1%) 5.2 g(8%) 0.54 g(1%) 78. Nuts, ginkgo nuts, raw - Magnesium 27 mg of Magnesium per 100g (7% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 27 mg(7%) 182(9%) 37.6(29%) 1.68(3%) 4.32(8%) Typical Serving Amount : 1 oz (or 28.35g): 7.65 mg(2%) 51.6 kcal(3%) 10.66 g(8%) 0.48 g(1%) 1.22 g(2%) 79. Nuts, coconut water (liquid from coconuts) - Magnesium 25 mg of Magnesium per 100g (6% RDA) Nutritional Value = 17 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 25 mg(6%) 19(1%) 3.71(3%) 0.2(0%) 0.72(1%) Typical Serving Amount : 1 cup (or 240g): 60 mg(15%) 45.6 kcal(2%) 8.9 g(7%) 0.48 g(1%) 1.73 g(3%) Other Serving Size : 1 tbsp (or 15g): 3.75 mg(1%) 2.85 kcal(0%) 0.56 g(0%) 0.03 g(0%) 0.11 g(0%) Other Serving Size : 1 coconut yields (or 206g): 51.5 mg(13%) 39.14 kcal(2%) 7.64 g(6%) 0.41 g(1%) 1.48 g(3%) 80. Nuts, chestnuts, japanese, boiled and steamed - Magnesium 18 mg of Magnesium per 100g (5% RDA) Nutritional Value = 15 / 100    Food Category - Nut and Seed Products Magnesium (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 18 mg(5%) 56(3%) 12.64(10%) 0.19(0%) 0.82(1%) Typical Serving Amount : 1 oz (or 28.35g): 5.1 mg(1%) 15.88 kcal(1%) 3.58 g(3%) 0.05 g(0%) 0.23 g(0%)

magnesium and Nutritional Values - Top 221 Foods 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, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans 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, fruit salad, persimmons Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout 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, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs 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, mozzarella, low fat yogurt 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, cooked egg, mexican cheese, fruit yogurt Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts Breakfast Cereal granola, cheerios, oatmeal, kelloggs cereals, general mills cereals Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito