Foods high in magnesium

Crude rice bran tops the list with 922 mg per serving. 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 Pasta · 1 cup (118 g)922 mg219% DV
  2. 2Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)479 mg114% DV
  3. 3BuckwheatCereal Grains and Pasta · 1 cup (170 g)393 mg94% DV
  4. 4Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)362 mg86% DV
  5. 5Uncooked teffCereal Grains and Pasta · 1 cup (193 g)355 mg85% DV
  6. 6Crude wheat branCereal Grains and Pasta · 1 cup (58 g)354 mg84% DV
  7. 7Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)335 mg80% DV
  8. 8Sorghum grainCereal Grains and Pasta · 1 cup (192 g)317 mg75% DV
  9. 9Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)301 mg72% DV
  10. 10Raw wild riceCereal Grains and Pasta · 1 cup (160 g)283 mg67% DV
  11. 11Durum wheatCereal Grains and Pasta · 1 cup (192 g)276 mg66% DV
  12. 12OatsCereal Grains and Pasta · 1 cup (156 g)276 mg66% DV
  13. 13Crude wheat germCereal Grains and Pasta · 1 cup (115 g)275 mg65% DV
  14. 14Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)272 mg65% DV
  15. 15TriticaleCereal Grains and Pasta · 1 cup (192 g)250 mg59% DV
  16. 16Hulled barleyCereal Grains and Pasta · 1 cup (184 g)245 mg58% DV
  17. 17Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)242 mg58% DV
  18. 18Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)242 mg58% DV
  19. 19Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)238 mg57% DV
  20. 20Uncooked speltCereal Grains and Pasta · 1 cup (174 g)237 mg56% DV
  21. 21Bulgur, dryCereal Grains and Pasta · 1 cup (140 g)230 mg55% DV
  22. 22Raw milletCereal Grains and Pasta · 1 cup (200 g)228 mg54% DV
  23. 23Raw oat branCereal Grains and Pasta · 1 cup (94 g)221 mg53% DV
  24. 24Raw brown long-grain riceCereal Grains and Pasta · 1 cup (185 g)215 mg51% DV
  25. 25Soft red winter wheatCereal Grains and Pasta · 1 cup (168 g)212 mg50% DV
  26. 26White corn grainCereal Grains and Pasta · 1 cup (166 g)211 mg50% DV
  27. 27Yellow corn grainCereal Grains and Pasta · 1 cup (166 g)211 mg50% DV
  28. 28Dark rye flourCereal Grains and Pasta · 1 cup (128 g)205 mg49% DV
  29. 29Whole-grain triticale flourCereal Grains and Pasta · 1 cup (130 g)199 mg47% DV
  30. 30Rye grainCereal Grains and Pasta · 1 cup (169 g)186 mg44% DV
  31. 31Hard white wheatCereal Grains and Pasta · 1 cup (192 g)179 mg43% DV
  32. 32Brown rice flourCereal Grains and Pasta · 1 cup (158 g)177 mg42% DV
  33. 33Whole-grain wheat flourCereal Grains and Pasta · 1 cup (120 g)164 mg39% DV
  34. 34Amaranth grain, cookedCereal Grains and Pasta · 1 cup (246 g)160 mg38% DV
  35. 35Pearled barley, rawCereal Grains and Pasta · 1 cup (200 g)158 mg38% DV
  36. 36Barley malt flourCereal Grains and Pasta · 1 cup (162 g)157 mg37% DV
  37. 37White whole-grain cornmealCereal Grains and Pasta · 1 cup (122 g)155 mg37% DV
  38. 38Whole-grain yellow cornmealCereal Grains and Pasta · 1 cup (122 g)155 mg37% DV
  39. 39Soft white wheatCereal Grains and Pasta · 1 cup (168 g)151 mg36% DV
  40. 40Partially debranned oat flourCereal Grains and Pasta · 1 cup (104 g)150 mg36% DV
  41. 41Whole grain sorghum flourCereal Grains and Pasta · 1 cup (121 g)149 mg35% DV
  42. 42Barley flour or mealCereal Grains and Pasta · 1 cup (148 g)142 mg34% DV
  43. 43Millet flourCereal Grains and Pasta · 1 cup (119 g)142 mg34% DV
  44. 44Teff, cookedCereal Grains and Pasta · 1 cup (252 g)126 mg30% DV
  45. 45Dry gluten-free corn pastaCereal Grains and Pasta · 1 cup (105 g)125 mg30% DV
  46. 46Quinoa, cookedCereal Grains and Pasta · 1 cup (185 g)118 mg28% DV
  47. 47Dry whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)116 mg28% DV
  48. 48White whole-grain corn flourCereal Grains and Pasta · 1 cup (117 g)109 mg26% DV
  49. 49Whole-grain yellow corn flourCereal Grains and Pasta · 1 cup (117 g)109 mg26% DV
  50. 50Enriched white masa corn flourCereal Grains and Pasta · 1 cup (114 g)106 mg25% DV
  51. 51White masa corn flourCereal Grains and Pasta · 1 cup (114 g)106 mg25% DV
  52. 52Enriched yellow masa corn flourCereal Grains and Pasta · 1 cup (114 g)106 mg25% DV
  53. 53White self-rising cornmeal, enrichedCereal Grains and Pasta · 1 cup (122 g)105 mg25% DV
  54. 54Yellow self-rising bolted plain enriched cornmealCereal Grains and Pasta · 1 cup (122 g)105 mg25% DV
  55. 55Dry spinach spaghettiCereal Grains and Pasta · 2 oz (57 g)99.2 mg24% DV
  56. 56Cooked speltCereal Grains and Pasta · 1 cup (194 g)95.1 mg23% DV
  57. 57Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)94.6 mg23% DV
  58. 58White self-rising cornmeal with wheat, enrichedCereal Grains and Pasta · 1 cup (170 g)91.8 mg22% DV
  59. 59Yellow self-rising bolted enriched cornmeal, with wheat flourCereal Grains and Pasta · 1 cup (170 g)91.8 mg22% DV
  60. 60Sprouted wheatCereal Grains and Pasta · 1 cup (108 g)88.6 mg21% DV
  61. 61Cooked oat branCereal Grains and Pasta · 1 cup (219 g)87.6 mg21% DV
  62. 62Spinach spaghetti, cookedCereal Grains and Pasta · 1 cup (140 g)86.8 mg21% DV
  63. 63Cooked medium-grain brown riceCereal Grains and Pasta · 1 cup (195 g)85.8 mg20% DV
  64. 64Roasted buckwheat groats, cookedCereal Grains and Pasta · 1 cup (168 g)85.7 mg20% DV
  65. 65Whole grain pasta, 51% wheat, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)85.5 mg20% DV
  66. 66Cooked khorasan wheatCereal Grains and Pasta · 1 cup (172 g)82.6 mg20% DV
  67. 67Fresh spinach pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)80.6 mg19% DV
  68. 68Cooked brown long-grain riceCereal Grains and Pasta · 1 cup (202 g)78.8 mg19% DV
  69. 69Enriched semolinaCereal Grains and Pasta · 1 cup (167 g)78.5 mg19% DV
  70. 70Unenriched semolinaCereal Grains and Pasta · 1 cup (167 g)78.5 mg19% DV
  71. 71Millet, cookedCereal Grains and Pasta · 1 cup (174 g)76.6 mg18% DV
  72. 72Dry couscousCereal Grains and Pasta · 1 cup (173 g)76.1 mg18% DV
  73. 73Raw enriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)68.3 mg16% DV
  74. 74Raw unenriched medium-grain white riceCereal Grains and Pasta · 1 cup (195 g)68.3 mg16% DV
  75. 75Ancient Harvest corn and quinoa pasta, cookedCereal Grains and Pasta · 1 cup spaghetti packed (166 g)68.1 mg16% DV
  76. 76White self-rising degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (138 g)67.6 mg16% DV
  77. 77Yellow self-rising degermed enriched cornmealCereal Grains and Pasta · 1 cup (138 g)67.6 mg16% DV
  78. 78Medium rye flourCereal Grains and Pasta · 1 cup (102 g)64.3 mg15% DV
  79. 79Cooked whole-wheat pastaCereal Grains and Pasta · 1 cup spaghetti not packed (117 g)63.2 mg15% DV
  80. 80De Boles gluten-free rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti (121 g)62.9 mg15% DV
  81. 81Tinkyada brown rice pasta, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (169 g)60.8 mg14% DV
  82. 82Uncle Ben's parboiled brown rice, cookedCereal Grains and Pasta · 1 cup (155 g)60.5 mg14% DV
  83. 83Fresh plain pasta, as purchasedCereal Grains and Pasta · 4.5 oz (128 g)58.9 mg14% DV
  84. 84Bulgur, cookedCereal Grains and Pasta · 1 cup (182 g)58.2 mg14% DV
  85. 85Unenriched white rice flourCereal Grains and Pasta · 1 cup (158 g)55.3 mg13% DV
  86. 86Dry Japanese soba noodlesCereal Grains and Pasta · 2 oz (57 g)54.1 mg13% DV
  87. 87Cooked wild riceCereal Grains and Pasta · 1 cup (164 g)52.5 mg12% DV
  88. 88Pasta, whole grain, 51% whole wheat, remaining unenriched semolina, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)52.2 mg12% DV
  89. 89Cooked gluten-free corn pastaCereal Grains and Pasta · 1 cup (140 g)50.4 mg12% DV
  90. 90White degermed cornmeal, enrichedCereal Grains and Pasta · 1 cup (157 g)50.2 mg12% DV
  91. 91Yellow degermed enriched cornmealCereal Grains and Pasta · 1 cup (157 g)50.2 mg12% DV
  92. 92White degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)50.2 mg12% DV
  93. 93Yellow degermed cornmeal, unenrichedCereal Grains and Pasta · 1 cup (157 g)50.2 mg12% DV
  94. 94Dry enriched parboiled white riceCereal Grains and Pasta · 1 cup (185 g)50 mg12% DV
  95. 95Dry unenriched parboiled long-grain white riceCereal Grains and Pasta · 1 cup (185 g)50 mg12% DV
  96. 96Refined sorghum flour, unenrichedCereal Grains and Pasta · 1 cup (161 g)49.9 mg12% DV
  97. 97Crude corn branCereal Grains and Pasta · 1 cup (76 g)48.6 mg12% DV
  98. 98Dry enriched pastaCereal Grains and Pasta · 1 cup spaghetti (91 g)48.2 mg11% DV
  99. 99Unenriched pasta, dryCereal Grains and Pasta · 1 cup spaghetti (91 g)48.2 mg11% DV
  100. 100Whole grain pasta, 51% wheat, cookedCereal Grains and Pasta · 1 cup spaghetti not packed (116 g)47.6 mg11% 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.