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.

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. 24Partially debranned oat flourCereal Grains and Pasta144 mg34% DV
  25. 25Durum wheatCereal 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. 29Unenriched whole wheat flourCereal Grains and Pasta136 mg32% DV
  30. 30White whole grain sorghum, rawCereal Grains and Pasta136 mg32% DV
  31. 31Uncooked speltCereal 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. 39Yellow corn grainCereal Grains and Pasta127 mg30% DV
  40. 40White whole-grain cornmealCereal Grains and Pasta127 mg30% DV
  41. 41Whole-grain yellow cornmealCereal 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. 52Millet flourCereal Grains and Pasta119 mg28% DV
  53. 53Dry gluten-free corn pastaCereal 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. 62Brown rice flourCereal Grains and Pasta112 mg27% DV
  63. 63Blue corn flour, whole grainCereal Grains and Pasta110 mg26% DV
  64. 64Rye grainCereal Grains and Pasta110 mg26% DV
  65. 65White pearled sorghum grain, unenriched, rawCereal Grains and Pasta109 mg26% DV
  66. 66Wild rice, rawCereal Grains and Pasta109 mg26% DV
  67. 67White pearled sorghum flour, unenriched, rawCereal Grains and Pasta107 mg25% DV
  68. 68Whole grain milletCereal Grains and Pasta106 mg25% DV
  69. 69Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta104 mg25% DV
  70. 70Uncle Ben's dry parboiled brown riceCereal Grains and Pasta98 mg23% DV
  71. 71Barley malt flourCereal Grains and Pasta97 mg23% DV
  72. 72Barley flour or mealCereal Grains and Pasta96 mg23% DV
  73. 73Rye flourCereal Grains and Pasta95.4 mg23% DV
  74. 74Dry Japanese soba noodlesCereal Grains and Pasta95 mg23% DV
  75. 75Whole grain pasta, 51% wheat, dryCereal Grains and Pasta94 mg22% DV
  76. 76White or yellow masa harina, rawCereal Grains and Pasta93.3 mg22% DV
  77. 77Enriched white masa corn flourCereal Grains and Pasta93 mg22% DV
  78. 78White masa corn flourCereal Grains and Pasta93 mg22% DV
  79. 79White whole-grain corn flourCereal Grains and Pasta93 mg22% DV
  80. 80Whole-grain yellow corn flourCereal Grains and Pasta93 mg22% DV
  81. 81Enriched yellow masa corn flourCereal Grains and Pasta93 mg22% DV
  82. 82Hard white wheatCereal Grains and Pasta93 mg22% DV
  83. 83Soft white wheatCereal Grains and Pasta90 mg21% DV
  84. 84Barley flourCereal Grains and Pasta88 mg21% DV
  85. 85White self-rising cornmeal, enrichedCereal Grains and Pasta86 mg20% DV
  86. 86Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta86 mg20% DV
  87. 87Dry enriched spinach egg noodlesCereal Grains and Pasta82 mg20% DV
  88. 88Sprouted wheatCereal Grains and Pasta82 mg20% DV
  89. 89Pearled barley, rawCereal Grains and Pasta79 mg19% DV
  90. 90Amaranth grain, cookedCereal Grains and Pasta65 mg15% DV
  91. 91Protein-fortified spaghetti, dryCereal Grains and Pasta65 mg15% DV
  92. 92Crude corn branCereal Grains and Pasta64 mg15% DV
  93. 93Quinoa, cookedCereal Grains and Pasta64 mg15% DV
  94. 94Fresh spinach pasta, as purchasedCereal Grains and Pasta63 mg15% DV
  95. 95Medium rye flourCereal Grains and Pasta63 mg15% DV
  96. 96Spinach spaghetti, cookedCereal Grains and Pasta62 mg15% DV
  97. 97Dry enriched egg noodlesCereal Grains and Pasta58 mg14% DV
  98. 98Dry unenriched egg noodlesCereal Grains and Pasta58 mg14% DV
  99. 99Dry enriched spaghettiCereal Grains and Pasta56.7 mg14% DV
  100. 100White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta54 mg13% DV

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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.