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 12,427 everyday foods (not packaged products); dried spices, protein powders 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. 9Wheat branNot included in a food category611 mg145% DV
10. 10Crude wheat branCereal Grains and Pasta611 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 seedsNuts and seeds550 mg131% DV
14. 14Unsalted pumpkin seedsNuts and seeds550 mg131% DV
15. 15Roasted pumpkin seeds, saltedNut and Seed Products550 mg131% DV
16. 16Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products550 mg131% DV
17. 17Salted pumpkin seedsNuts and seeds543 mg129% DV
18. 18Dried watermelon seed kernelsNut and Seed Products515 mg123% DV
19. 19High protein nutritional shake mix, powderBeverages500 mg119% DV
20. 20High protein Herbalife powderProtein and nutritional powders500 mg119% DV
21. 21High protein nutritional powderProtein and nutritional powders500 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. 25SlimFast high protein whey powderBeverages473 mg113% DV
26. 26High protein Slim Fast powderProtein and nutritional powders473 mg113% DV
27. 27Glandless cottonseed kernels, roastedNut and Seed Products440 mg105% DV
28. 28Full-fat soy flour, rawLegumes and Legume Products429 mg102% DV
29. 29Beverage, instant breakfast powder, chocolate, sugar-free, not reconstitutedDairy and Egg Products410 mg98% DV
30. 30Chocolate powder, no sugar addedBeverages410 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. 34SlimFast Shake Mix powderBeverages385 mg92% DV
35. 35Slim Fast powderProtein and nutritional powders385 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. 46Sesame pasteNut and Seed Products362 mg86% DV
47. 47Partially defatted sesame flourNut 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. 53Smooth fortified peanut butterLegumes and Legume Products355 mg85% DV
54. 54Fortified peanut butterNuts and seeds355 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. 60Sesame meal, partially defattedNut and Seed Products346 mg82% DV
61. 61Toasted sesame seeds, saltedNut and Seed Products346 mg82% DV
62. 62Toasted sesame seeds, unsaltedNut and Seed Products346 mg82% DV
63. 63Partially defatted sunflower seed flourNut 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. 67Tiger's MilkNutrition bars336 mg80% DV
68. 68Schiff Tiger's Milk BarSweets336 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. 73Unsweetened baking chocolate, squaresSweets327 mg78% DV
74. 74Instant coffee, half the caffeineBeverages327 mg78% DV
75. 75Beverages, coffee, instant, regular, powderBeverages327 mg78% DV
76. 76Instant coffee, dryNot included in a food category327 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. 89Sun Country Kretschmer Wheat Germ, regularBreakfast Cereals313 mg75% DV
90. 90Defatted soy flourLegumes and Legume Products313 mg75% DV
91. 91Dry textured vegetable proteinSoy and meat-alternative products313 mg75% DV
92. 92Instant decaffeinated coffee, powderBeverages311 mg74% DV
93. 93Decaf instant coffee, dryNot included in a food category311 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. 100CaviarFish300 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.