Foods high in magnesium

Baobab powder tops the list with 158 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. 1Baobab powderFruits and Fruit Juices158 mg38% DV
  2. 2Raspberry juice concentrateFruits and Fruit Juices112 mg27% DV
  3. 3Tamarinds, rawFruits and Fruit Juices92 mg22% DV
  4. 4Raw prickly pearsFruits and Fruit Juices85 mg20% DV
  5. 5Dried figsFruits and Fruit Juices67.6 mg16% DV
  6. 6Green plantains, friedFruits and Fruit Juices58 mg14% DV
  7. 7Medjool datesFruits and Fruit Juices54 mg13% DV
  8. 8Roselle, rawFruits and Fruit Juices51 mg12% DV
  9. 9Dried longansFruits and Fruit Juices46 mg11% DV
  10. 10Yellow plantains, friedFruits and Fruit Juices45 mg11% DV
  11. 11Plums, dried (prunes), uncookedFruits and Fruit Juices43.5 mg10% DV
  12. 12Dates, deglet noorFruits and Fruit Juices43 mg10% DV
  13. 13Dried litchisFruits and Fruit Juices42 mg10% DV
  14. 14Dried peaches, sulfured, uncookedFruits and Fruit Juices42 mg10% DV
  15. 15Green plantains, rawFruits and Fruit Juices41 mg10% DV
  16. 16Yellow plantains, bakedFruits and Fruit Juices41 mg10% DV
  17. 17Horned melonFruits and Fruit Juices40 mg10% DV
  18. 18Grapefruit juice, white, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices38 mg9% DV
  19. 19Dried currantsFruits and Fruit Juices36 mg9% DV
  20. 20Yellow plantains, rawFruits and Fruit Juices36 mg9% DV
  21. 21Dark seedless raisinsFruits and Fruit Juices36 mg9% DV
  22. 22Dark raisinsFruits and Fruit Juices35.5 mg8% DV
  23. 23Frozen orange juice concentrate, unsweetenedFruits and Fruit Juices35 mg8% DV
  24. 24Frozen orange juice concentrate, unsweetened, added calciumFruits and Fruit Juices35 mg8% DV
  25. 25Frozen pineapple juice concentrate, unsweetenedFruits and Fruit Juices35 mg8% DV
  26. 26Golden raisinsFruits and Fruit Juices34.1 mg8% DV
  27. 27Ripe plantains, rawFruits and Fruit Juices33.9 mg8% DV
  28. 28Dried pears, sulfured, uncookedFruits and Fruit Juices33 mg8% DV
  29. 29Hass avocado, peeled, rawFruits and Fruit Juices32.8 mg8% DV
  30. 30Dried sulfured apricots, uncookedFruits and Fruit Juices32 mg8% DV
  31. 31Rowal, rawFruits and Fruit Juices32 mg8% DV
  32. 32Overripe plantains, rawFruits and Fruit Juices31.7 mg8% DV
  33. 33Japanese persimmons, driedFruits and Fruit Juices31 mg7% DV
  34. 34Durian, raw or frozenFruits and Fruit Juices30 mg7% DV
  35. 35Seeded raisinsFruits and Fruit Juices30 mg7% DV
  36. 36Underripe plantains, rawFruits and Fruit Juices29.5 mg7% DV
  37. 37Avocados, rawFruits and Fruit Juices29 mg7% DV
  38. 38California avocados, rawFruits and Fruit Juices29 mg7% DV
  39. 39Dried figs, stewedFruits and Fruit Juices29 mg7% DV
  40. 40Jackfruit, rawFruits and Fruit Juices29 mg7% DV
  41. 41Purple passion fruit, rawFruits and Fruit Juices29 mg7% DV
  42. 42Bananas, ripe and slightly ripe, rawFruits and Fruit Juices28 mg7% DV
  43. 43Green plantains, boiledFruits and Fruit Juices28 mg7% DV
  44. 44Bananas, rawFruits and Fruit Juices27 mg6% DV
  45. 45Breadfruit, rawFruits and Fruit Juices25 mg6% DV
  46. 46Raspberry puree, with seedsFruits and Fruit Juices25 mg6% DV
  47. 47Abiyuch, rawFruits and Fruit Juices24 mg6% DV
  48. 48Florida avocados, rawFruits and Fruit Juices24 mg6% DV
  49. 49European black currants, rawFruits and Fruit Juices24 mg6% DV
  50. 50Red raspberries, frozen, unsweetenedFruits and Fruit Juices23 mg5% DV
  51. 51Blackberries, frozen, unsweetenedFruits and Fruit Juices22 mg5% DV
  52. 52Tart cherries, dried, sweetenedFruits and Fruit Juices22 mg5% DV
  53. 53Raw common guavasFruits and Fruit Juices22 mg5% DV
  54. 54Orange peel, rawFruits and Fruit Juices22 mg5% DV
  55. 55Canned blackberry juiceFruits and Fruit Juices21 mg5% DV
  56. 56Frozen loganberriesFruits and Fruit Juices21 mg5% DV
  57. 57Papayas, rawFruits and Fruit Juices21 mg5% DV
  58. 58Soursop, rawFruits and Fruit Juices21 mg5% DV
  59. 59Sugar-apples, rawFruits and Fruit Juices21 mg5% DV
  60. 60Blackberries, rawFruits and Fruit Juices20.6 mg5% DV
  61. 61Kumquats, rawFruits and Fruit Juices20 mg5% DV
  62. 62Sweetened dried mangoFruits and Fruit Juices20 mg5% DV
  63. 63Frozen unsweetened nanceFruits and Fruit Juices20 mg5% DV
  64. 64Raspberries, rawFruits and Fruit Juices19.1 mg5% DV
  65. 65Acerola, rawFruits and Fruit Juices18 mg4% DV
  66. 66Blueberries, dried, sweetenedFruits and Fruit Juices18 mg4% DV
  67. 67Custard apple, rawFruits and Fruit Juices18 mg4% DV
  68. 68Mulberries, rawFruits and Fruit Juices18 mg4% DV
  69. 69Canned pineapple, water packFruits and Fruit Juices18 mg4% DV
  70. 70Rhubarb, frozen, uncookedFruits and Fruit Juices18 mg4% DV
  71. 71Apple juice, frozen concentrate, unsweetened, undilutedFruits and Fruit Juices17 mg4% DV
  72. 72Frozen unsweetened apple juice concentrate, undilutedFruits and Fruit Juices17 mg4% DV
  73. 73Blackberries, canned, heavy syrupFruits and Fruit Juices17 mg4% DV
  74. 74Cherimoya, rawFruits and Fruit Juices17 mg4% DV
  75. 75Figs, rawFruits and Fruit Juices17 mg4% DV
  76. 76Raw strawberry guavasFruits and Fruit Juices17 mg4% DV
  77. 77Purple passion fruit juice, rawFruits and Fruit Juices17 mg4% DV
  78. 78Yellow passion fruit juice, rawFruits and Fruit Juices17 mg4% DV
  79. 79Sulfured dried apples, uncookedFruits and Fruit Juices16 mg4% DV
  80. 80Frozen boysenberries, unsweetenedFruits and Fruit Juices16 mg4% DV
  81. 81Natal plum, rawFruits and Fruit Juices16 mg4% DV
  82. 82Raw mameyFruits and Fruit Juices16 mg4% DV
  83. 83Canned nance, syrup, drainedFruits and Fruit Juices16 mg4% DV
  84. 84Pears, dried, sulfured, stewed, without added sugarFruits and Fruit Juices16 mg4% DV
  85. 85Canned pineapple, heavy syrupFruits and Fruit Juices16 mg4% DV
  86. 86Canned pineapple, light syrupFruits and Fruit Juices16 mg4% DV
  87. 87Green kiwifruit, rawFruits and Fruit Juices15.7 mg4% DV
  88. 88Prune juice, shelf-stableFruits and Fruit Juices15.2 mg4% DV
  89. 89Dried sulfured apricots, stewed, with added sugarFruits and Fruit Juices15 mg4% DV
  90. 90Bolthouse Farms Green Goodness smoothieFruits and Fruit Juices15 mg4% DV
  91. 91Raw Java plumFruits and Fruit Juices15 mg4% DV
  92. 92Raw lemon peelFruits and Fruit Juices15 mg4% DV
  93. 93Dried pears, stewed, with added sugarFruits and Fruit Juices15 mg4% DV
  94. 94Canned pineapple, extra heavy syrupFruits and Fruit Juices15 mg4% DV
  95. 95Canned pineapple, juice pack, drainedFruits and Fruit Juices15 mg4% DV
  96. 96Prunes, canned, heavy syrupFruits and Fruit Juices15 mg4% DV
  97. 97Raspberry puree, seedlessFruits and Fruit Juices15 mg4% DV
  98. 98Green kiwi, peeled, rawFruits and Fruit Juices14.8 mg4% DV
  99. 99Naked Juice Strawberry Banana smoothieFruits and Fruit Juices14 mg3% DV
  100. 100Odwalla Strawberry Banana smoothieFruits and Fruit Juices14 mg3% 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.