Foods high in magnesium

Crude rice bran tops the list with 781 mg per 100 g. The Daily Value for magnesium is 420 mg. Ranked from 25,722 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Crude rice branCereal Grains and Pasta781 mg186% DV
2. 2Agar, driedVegetables and Vegetable Products770 mg183% DV
3. 3Partially defatted glandless cottonseed mealNut and Seed Products760 mg181% DV
4. 4Cottonseed flour, partially defatted, glandlessNut and Seed Products721 mg172% DV
5. 5Low fat glandless cottonseed flourNut and Seed Products716 mg170% DV
6. 6Hulled hemp seedsNut and Seed Products700 mg167% DV
7. 7Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products692 mg165% DV
8. 8Chives, freeze-driedVegetables and Vegetable Products640 mg152% DV
9. 9Crude wheat branCereal Grains and Pasta611 mg145% DV
10. 10Wheat branNot included in a food category611 mg145% DV
11. 11Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals606 mg144% DV
12. 12Pumpkin and squash seed kernels, driedNut and Seed Products592 mg141% DV
13. 13Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products550 mg131% DV
14. 14Pumpkin seedsNuts and seeds550 mg131% DV
15. 15Roasted pumpkin seeds, saltedNut and Seed Products550 mg131% DV
16. 16Unsalted pumpkin seedsNuts and seeds550 mg131% DV
17. 17Salted pumpkin seedsNuts and seeds543 mg129% DV
18. 18Dried watermelon seed kernelsNut and Seed Products515 mg123% DV
19. 19High protein Herbalife powderProtein and nutritional powders500 mg119% DV
20. 20High protein nutritional powderProtein and nutritional powders500 mg119% DV
21. 21High protein nutritional shake mix, powderBeverages500 mg119% DV
22. 22Raw pumpkin seedsNut and Seed Products500 mg119% DV
23. 23Cocoa powder, not reconstitutedNot included in a food category499 mg119% DV
24. 24Dried seaweedNot included in a food category482 mg115% DV
25. 25High protein Slim Fast powderProtein and nutritional powders473 mg113% DV
26. 26SlimFast high protein whey powderBeverages473 mg113% DV
27. 27Glandless cottonseed kernels, roastedNut and Seed Products440 mg105% DV
28. 28Full-fat soy flour, rawLegumes and Legume Products429 mg102% DV
29. 29Chocolate powder, no sugar addedBeverages410 mg98% DV
30. 30Chocolate sugar-free instant breakfast powderDairy and Egg Products410 mg98% DV
31. 31Light chocolate beverage powder, dry mixNot included in a food category410 mg98% DV
32. 32Sugar free Carnation Instant Breakfast powderProtein and nutritional powders410 mg98% DV
33. 33FlaxseedNut and Seed Products392 mg93% DV
34. 34Slim Fast powderProtein and nutritional powders385 mg92% DV
35. 35SlimFast Shake Mix powderBeverages385 mg92% DV
36. 36Sugar free Slim Fast powderProtein and nutritional powders385 mg92% DV
37. 37Raw mothbeansLegumes and Legume Products381 mg91% DV
38. 38Brazil nutsNuts and seeds376 mg90% DV
39. 39Brazil nuts, dried, unblanchedNut and Seed Products376 mg90% DV
40. 40Ground flaxseedNut and Seed Products372 mg89% DV
41. 41Flax seedsNuts and seeds372 mg89% DV
42. 42Parsley, freeze-driedVegetables and Vegetable Products372 mg89% DV
43. 43Chunky fortified peanut butterLegumes and Legume Products370 mg88% DV
44. 44Defatted peanut flourLegumes and Legume Products370 mg88% DV
45. 45Full-fat soy flour, roastedLegumes and Legume Products369 mg88% DV
46. 46Partially defatted sesame flourNut and Seed Products362 mg86% DV
47. 47Sesame pasteNut and Seed Products362 mg86% DV
48. 48High-fat sesame flourNut and Seed Products361 mg86% DV
49. 49Dry roasted sunflower seed kernels, with saltNut and Seed Products358 mg85% DV
50. 50TahiniNuts and seeds357 mg85% DV
51. 51Creamy sesame butterNut and Seed Products357 mg85% DV
52. 52Whole roasted and toasted sesame seedsNut and Seed Products356 mg85% DV
53. 53Fortified peanut butterNuts and seeds355 mg85% DV
54. 54Smooth fortified peanut butterLegumes and Legume Products355 mg85% DV
55. 55Safflower seed kernels, driedNut and Seed Products353 mg84% DV
56. 56Tahini from unroasted kernelsNut and Seed Products353 mg84% DV
57. 57Raw Brazil nutsNut and Seed Products351 mg84% DV
58. 58Whole dried sesame seedsNut and Seed Products351 mg84% DV
59. 59Safflower seed meal, partially defattedNut and Seed Products350 mg83% DV
60. 60Partially defatted sunflower seed flourNut and Seed Products346 mg82% DV
61. 61Sesame meal, partially defattedNut and Seed Products346 mg82% DV
62. 62Toasted sesame seeds, saltedNut and Seed Products346 mg82% DV
63. 63Toasted sesame seeds, unsaltedNut and Seed Products346 mg82% DV
64. 64Sesame seedsNuts and seeds345 mg82% DV
65. 65Sesame flour, low-fatNut and Seed Products338 mg80% DV
66. 66Yardlong beans, rawLegumes and Legume Products338 mg80% DV
67. 67Schiff Tiger's Milk BarSweets336 mg80% DV
68. 68Tiger's MilkNutrition bars336 mg80% DV
69. 69Chia seedsNuts and seeds335 mg80% DV
70. 70Chia seeds, driedNut and Seed Products335 mg80% DV
71. 71Raw catjang cowpeasLegumes and Legume Products333 mg79% DV
72. 72Luna Bar, Nutz Over ChocolateSnacks329 mg78% DV
73. 73Instant coffee, dryNot included in a food category327 mg78% DV
74. 74Instant coffee, half the caffeineBeverages327 mg78% DV
75. 75Instant coffee, regularBeverages327 mg78% DV
76. 76Unsweetened baking chocolate, squaresSweets327 mg78% DV
77. 77Chia seeds, rawCereal Grains and Pasta326 mg78% DV
78. 78Sunflower seed kernels, driedNut and Seed Products325 mg77% DV
79. 79Kashi Chewy barNutrition bars321 mg76% DV
80. 80Kashi GoLean chewy granola bar, mixed flavorsSnacks321 mg76% DV
81. 81Toasted wheat germ cereal, plainBreakfast Cereals320 mg76% DV
82. 82Wheat germNot included in a food category320 mg76% DV
83. 83Familia cerealBreakfast Cereals317 mg75% DV
84. 84Snickers Marathon Double Chocolate Nut BarSnacks317 mg75% DV
85. 85Snickers Marathon Energy Bar, all flavorsSnacks317 mg75% DV
86. 86Snickers Marathon Honey Nut Oat BarSnacks317 mg75% DV
87. 87Soy protein concentrate, alcohol extractedLegumes and Legume Products315 mg75% DV
88. 88Dried sisymbrium seedsNut and Seed Products314 mg75% DV
89. 89Defatted soy flourLegumes and Legume Products313 mg75% DV
90. 90Dry textured vegetable proteinSoy and meat-alternative products313 mg75% DV
91. 91Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals313 mg75% DV
92. 92Decaf instant coffee, dryNot included in a food category311 mg74% DV
93. 93Instant decaffeinated coffee, powderBeverages311 mg74% DV
94. 94Salted sunflower seed butterNut and Seed Products311 mg74% DV
95. 95Unsalted sunflower seed butterNut and Seed Products311 mg74% DV
96. 96EscargotShellfish310 mg74% DV
97. 97Defatted soy meal, rawLegumes and Legume Products306 mg73% DV
98. 98Pili nuts, driedNut and Seed Products302 mg72% DV
99. 99Raw sunflower seed kernelsNut and Seed Products302 mg72% DV
100. 100Black and red caviar, granularFinfish and Shellfish Products300 mg71% DV

Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.