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.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1Crude rice branCereal Grains and Pasta781 mg186% DV
  2. 2Crude wheat branCereal Grains and Pasta611 mg145% DV
  3. 3Chia seeds, rawCereal Grains and Pasta326 mg78% DV
  4. 4White sorghum bran, unenriched, rawCereal Grains and Pasta274 mg65% DV
  5. 5Whole-groat buckwheat flourCereal Grains and Pasta251 mg60% DV
  6. 6Amaranth grain, uncookedCereal Grains and Pasta248 mg59% DV
  7. 7Crude wheat germCereal Grains and Pasta239 mg57% DV
  8. 8Raw oat branCereal Grains and Pasta235 mg56% DV
  9. 9Amaranth flourCereal Grains and Pasta233 mg55% DV
  10. 10BuckwheatCereal Grains and Pasta231 mg55% DV
  11. 11Roasted buckwheat groats, dryCereal Grains and Pasta221 mg53% DV
  12. 12Whole grain buckwheatCereal Grains and Pasta203 mg48% DV
  13. 13Uncooked quinoaCereal Grains and Pasta197 mg47% DV
  14. 14Uncooked teffCereal Grains and Pasta184 mg44% DV
  15. 15OatsCereal Grains and Pasta177 mg42% DV
  16. 16Raw wild riceCereal Grains and Pasta177 mg42% DV
  17. 17Dry spinach spaghettiCereal Grains and Pasta174 mg41% DV
  18. 18Buckwheat flourCereal Grains and Pasta167 mg40% DV
  19. 19Sorghum grainCereal Grains and Pasta165 mg39% DV
  20. 20Bulgur, dryCereal Grains and Pasta164 mg39% DV
  21. 21Quinoa flourCereal Grains and Pasta164 mg39% DV
  22. 22Dark rye flourCereal Grains and Pasta160 mg38% DV
  23. 23Whole-grain triticale flourCereal Grains and Pasta153 mg36% DV
  24. 24Durum wheatCereal Grains and Pasta144 mg34% DV
  25. 25Partially debranned oat flourCereal Grains and Pasta144 mg34% DV
  26. 26Raw brown medium-grain riceCereal Grains and Pasta143 mg34% DV
  27. 27Einkorn grain, rawCereal Grains and Pasta140 mg33% DV
  28. 28Whole-grain wheat flourCereal Grains and Pasta137 mg33% DV
  29. 29Uncooked speltCereal Grains and Pasta136 mg32% DV
  30. 30Unenriched whole wheat flourCereal Grains and Pasta136 mg32% DV
  31. 31White whole grain sorghum, rawCereal Grains and Pasta136 mg32% DV
  32. 32Hulled barleyCereal Grains and Pasta133 mg32% DV
  33. 33Khorasan grain, rawCereal Grains and Pasta130 mg31% DV
  34. 34TriticaleCereal Grains and Pasta130 mg31% DV
  35. 35Uncooked khorasan wheatCereal Grains and Pasta130 mg31% DV
  36. 36Steel cut oatsCereal Grains and Pasta129 mg31% DV
  37. 37Dry whole-wheat pastaCereal Grains and Pasta128 mg30% DV
  38. 38White corn grainCereal Grains and Pasta127 mg30% DV
  39. 39White whole-grain cornmealCereal Grains and Pasta127 mg30% DV
  40. 40Whole-grain yellow cornmealCereal Grains and Pasta127 mg30% DV
  41. 41Yellow corn grainCereal Grains and Pasta127 mg30% DV
  42. 42Old fashioned rolled oatsCereal Grains and Pasta126 mg30% DV
  43. 43Hard red winter wheatCereal Grains and Pasta126 mg30% DV
  44. 44Soft red winter wheatCereal Grains and Pasta126 mg30% DV
  45. 45Red rice, unenriched, rawCereal Grains and Pasta126 mg30% DV
  46. 46Whole grain oat flourCereal Grains and Pasta125 mg30% DV
  47. 47Brown rice flourCereal Grains and Pasta124 mg30% DV
  48. 48Hard red spring wheatCereal Grains and Pasta124 mg30% DV
  49. 49Whole grain spelt flourCereal Grains and Pasta124 mg29% DV
  50. 50Whole grain sorghum flourCereal Grains and Pasta123 mg29% DV
  51. 51Dry whole grain spaghettiCereal Grains and Pasta120 mg29% DV
  52. 52Dry gluten-free corn pastaCereal Grains and Pasta119 mg28% DV
  53. 53Millet flourCereal Grains and Pasta119 mg28% DV
  54. 54Bulgur, rawCereal Grains and Pasta119 mg28% DV
  55. 55Pearled farro, rawCereal Grains and Pasta119 mg28% DV
  56. 56Whole grain soft wheat flourCereal Grains and Pasta117 mg28% DV
  57. 57Sorghum flourCereal Grains and Pasta116 mg28% DV
  58. 58Raw brown long-grain riceCereal Grains and Pasta116 mg28% DV
  59. 59Raw unenriched long grain brown riceCereal Grains and Pasta115 mg27% DV
  60. 60Raw milletCereal Grains and Pasta114 mg27% DV
  61. 61Black rice, unenriched, rawCereal Grains and Pasta113 mg27% DV
  62. 62Blue corn flour, whole grainCereal Grains and Pasta110 mg26% DV
  63. 63Rye grainCereal Grains and Pasta110 mg26% DV
  64. 64White pearled sorghum grain, unenriched, rawCereal Grains and Pasta109 mg26% DV
  65. 65Wild rice, rawCereal Grains and Pasta109 mg26% DV
  66. 66White pearled sorghum flour, unenriched, rawCereal Grains and Pasta107 mg25% DV
  67. 67Whole grain milletCereal Grains and Pasta106 mg25% DV
  68. 68Whole wheat pasta, dryCereal Grains and Pasta104 mg25% DV
  69. 69Uncle Ben's dry parboiled brown riceCereal Grains and Pasta98 mg23% DV
  70. 70Barley malt flourCereal Grains and Pasta97 mg23% DV
  71. 71Barley flour or mealCereal Grains and Pasta96 mg23% DV
  72. 72Rye flourCereal Grains and Pasta95.4 mg23% DV
  73. 73Dry Japanese soba noodlesCereal Grains and Pasta95 mg23% DV
  74. 74Whole grain pasta, 51% wheat, dryCereal Grains and Pasta94 mg22% DV
  75. 75White or yellow masa harina, rawCereal Grains and Pasta93.3 mg22% DV
  76. 76Enriched white masa corn flourCereal Grains and Pasta93 mg22% DV
  77. 77Enriched yellow masa corn flourCereal Grains and Pasta93 mg22% DV
  78. 78Hard white wheatCereal Grains and Pasta93 mg22% DV
  79. 79White masa corn flourCereal Grains and Pasta93 mg22% DV
  80. 80White whole-grain corn flourCereal Grains and Pasta93 mg22% DV
  81. 81Whole-grain yellow corn flourCereal Grains and Pasta93 mg22% DV
  82. 82Soft white wheatCereal Grains and Pasta90 mg21% DV
  83. 83Barley flourCereal Grains and Pasta88 mg21% DV
  84. 84White self-rising cornmeal, enrichedCereal Grains and Pasta86 mg20% DV
  85. 85Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta86 mg20% DV
  86. 86Dry enriched spinach egg noodlesCereal Grains and Pasta82 mg20% DV
  87. 87Sprouted wheatCereal Grains and Pasta82 mg20% DV
  88. 88Pearled barley, rawCereal Grains and Pasta79 mg19% DV
  89. 89Amaranth grain, cookedCereal Grains and Pasta65 mg15% DV
  90. 90Protein-fortified spaghetti, dryCereal Grains and Pasta65 mg15% DV
  91. 91Crude corn branCereal Grains and Pasta64 mg15% DV
  92. 92Quinoa, cookedCereal Grains and Pasta64 mg15% DV
  93. 93Fresh spinach pasta, as purchasedCereal Grains and Pasta63 mg15% DV
  94. 94Medium rye flourCereal Grains and Pasta63 mg15% DV
  95. 95Spinach spaghetti, cookedCereal Grains and Pasta62 mg15% DV
  96. 96Dry enriched egg noodlesCereal Grains and Pasta58 mg14% DV
  97. 97Dry unenriched egg noodlesCereal Grains and Pasta58 mg14% DV
  98. 98Dry enriched spaghettiCereal Grains and Pasta56.7 mg14% DV
  99. 99Cooked whole-wheat pastaCereal Grains and Pasta54 mg13% DV
  100. 100White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta54 mg13% DV

More rankings

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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.