Foods high in magnesium

Full-fat soy flour, raw tops the list with 429 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. 1Full-fat soy flour, rawLegumes and Legume Products429 mg102% DV
  2. 2Raw mothbeansLegumes and Legume Products381 mg91% DV
  3. 3Chunky fortified peanut butterLegumes and Legume Products370 mg88% DV
  4. 4Defatted peanut flourLegumes and Legume Products370 mg88% DV
  5. 5Full-fat soy flour, roastedLegumes and Legume Products369 mg88% DV
  6. 6Smooth fortified peanut butterLegumes and Legume Products355 mg85% DV
  7. 7Yardlong beans, rawLegumes and Legume Products338 mg80% DV
  8. 8Raw catjang cowpeasLegumes and Legume Products333 mg79% DV
  9. 9Soy protein concentrate, alcohol extractedLegumes and Legume Products315 mg75% DV
  10. 10Defatted soy flourLegumes and Legume Products313 mg75% DV
  11. 11Defatted soy meal, rawLegumes and Legume Products306 mg73% DV
  12. 12Defatted soy flourLegumes and Legume Products290 mg69% DV
  13. 13Low-fat soy flourLegumes and Legume Products285 mg68% DV
  14. 14Raw hyacinth beansLegumes and Legume Products283 mg67% DV
  15. 15Soybeans, rawLegumes and Legume Products280 mg67% DV
  16. 16PapadLegumes and Legume Products271 mg65% DV
  17. 17Mungo beans, rawLegumes and Legume Products267 mg64% DV
  18. 18Full-fat soy flourLegumes and Legume Products254 mg60% DV
  19. 19Soybean curd cheeseLegumes and Legume Products228 mg54% DV
  20. 20Soybeans, dry roastedLegumes and Legume Products228 mg54% DV
  21. 21Large lima beans, rawLegumes and Legume Products224 mg53% DV
  22. 22Yellow beans, rawLegumes and Legume Products222 mg53% DV
  23. 23Meat extenderLegumes and Legume Products216 mg51% DV
  24. 24Beans, Dry, Tan (0% moisture)Legumes and Legume Products198 mg47% DV
  25. 25Raw lupin beansLegumes and Legume Products198 mg47% DV
  26. 26Creamy peanut butterLegumes and Legume Products193 mg46% DV
  27. 27Raw fava beansLegumes and Legume Products192 mg46% DV
  28. 28Creamy peanut butter with omega-3Legumes and Legume Products191 mg45% DV
  29. 29Raw white beansLegumes and Legume Products190 mg45% DV
  30. 30Great northern beans, rawLegumes and Legume Products189 mg45% DV
  31. 31Mung beans, rawLegumes and Legume Products189 mg45% DV
  32. 32French beans, rawLegumes and Legume Products188 mg45% DV
  33. 33Baby lima beans, rawLegumes and Legume Products188 mg45% DV
  34. 34Spanish peanuts, rawLegumes and Legume Products188 mg45% DV
  35. 35Virginia peanuts, oil-roasted, with saltLegumes and Legume Products188 mg45% DV
  36. 36Virginia peanuts, oil-roasted, without saltLegumes and Legume Products188 mg45% DV
  37. 37Blackeye cowpeas, rawLegumes and Legume Products184 mg44% DV
  38. 38Valencia peanuts, rawLegumes and Legume Products184 mg44% DV
  39. 39Dry blackeye peasLegumes and Legume Products184 mg44% DV
  40. 40Small white beans, rawLegumes and Legume Products183 mg44% DV
  41. 41Pigeon peas, rawLegumes and Legume Products183 mg44% DV
  42. 42Beans, Dry, Flor de Mayo (0% moisture)Legumes and Legume Products182 mg43% DV
  43. 43Beans, Dry, Small White (0% moisture)Legumes and Legume Products182 mg43% DV
  44. 44Pink beans, rawLegumes and Legume Products182 mg43% DV
  45. 45Koyadofu, dried-frozenLegumes and Legume Products181 mg43% DV
  46. 46Beans, Dry, Black (0% moisture)Legumes and Legume Products180 mg43% DV
  47. 47Beans, Dry, Navy (0% moisture)Legumes and Legume Products180 mg43% DV
  48. 48Raw peanutsLegumes and Legume Products180 mg43% DV
  49. 49Beans, Dry, Carioca (0% moisture)Legumes and Legume Products179 mg43% DV
  50. 50Smooth peanut butterLegumes and Legume Products179 mg43% DV
  51. 51Winged beans, rawLegumes and Legume Products179 mg43% DV
  52. 52Beans, Dry, Light Tan (0% moisture)Legumes and Legume Products178 mg42% DV
  53. 53Beans, Dry, Medium Red (0% moisture)Legumes and Legume Products178 mg42% DV
  54. 54Peanuts, dry-roasted, with saltLegumes and Legume Products178 mg42% DV
  55. 55Dry-roasted peanuts, without saltLegumes and Legume Products178 mg42% DV
  56. 56Beans, Dry, Great Northern (0% moisture)Legumes and Legume Products176 mg42% DV
  57. 57Raw pinto beansLegumes and Legume Products176 mg42% DV
  58. 58Peanuts, oil-roasted, with saltLegumes and Legume Products176 mg42% DV
  59. 59Peanuts, oil-roasted, unsaltedLegumes and Legume Products176 mg42% DV
  60. 60Navy beans, rawLegumes and Legume Products175 mg42% DV
  61. 61Black beans, rawLegumes and Legume Products171 mg41% DV
  62. 62Virginia peanuts, rawLegumes and Legume Products171 mg41% DV
  63. 63Beans, Dry, Pinto (0% moisture)Legumes and Legume Products170 mg40% DV
  64. 64Smooth reduced fat peanut butterLegumes and Legume Products170 mg40% DV
  65. 65Smooth peanut butter, with saltLegumes and Legume Products168 mg40% DV
  66. 66Smooth style peanut butter, without saltLegumes and Legume Products168 mg40% DV
  67. 67Raw peanutsLegumes and Legume Products168 mg40% DV
  68. 68Oil-roasted Spanish peanuts, saltedLegumes and Legume Products168 mg40% DV
  69. 69Spanish peanuts, oil-roasted, without saltLegumes and Legume Products168 mg40% DV
  70. 70Beans, Dry, Small Red (0% moisture)Legumes and Legume Products167 mg40% DV
  71. 71Beans, Dry, Cranberry (0% moisture)Legumes and Legume Products166 mg40% DV
  72. 72Chickpea flourLegumes and Legume Products166 mg40% DV
  73. 73Beans, Dry, Dark Red Kidney (0% moisture)Legumes and Legume Products164 mg39% DV
  74. 74Beans, Dry, Pink (0% moisture)Legumes and Legume Products164 mg39% DV
  75. 75Reduced sugar peanut spreadLegumes and Legume Products164 mg39% DV
  76. 76Black turtle beans, rawLegumes and Legume Products160 mg38% DV
  77. 77California red kidney beans, rawLegumes and Legume Products160 mg38% DV
  78. 78Chunky peanut butter, with saltLegumes and Legume Products160 mg38% DV
  79. 79Chunk style peanut butter, without saltLegumes and Legume Products160 mg38% DV
  80. 80Valencia peanuts, oil-roasted, with saltLegumes and Legume Products160 mg38% DV
  81. 81Valencia peanuts, oil-roasted, without saltLegumes and Legume Products160 mg38% DV
  82. 82Reduced sodium peanut butterLegumes and Legume Products159 mg38% DV
  83. 83Beans, Dry, Brown (0% moisture)Legumes and Legume Products158 mg38% DV
  84. 84Beans, Dry, Light Red Kidney (0% moisture)Legumes and Legume Products158 mg38% DV
  85. 85Cranberry beans, rawLegumes and Legume Products156 mg37% DV
  86. 86Dry cannellini beansLegumes and Legume Products154 mg37% DV
  87. 87Beans, Dry, Red (0% moisture)Legumes and Legume Products152 mg36% DV
  88. 88Soybeans, roasted, unsaltedLegumes and Legume Products145 mg35% DV
  89. 89Soybeans, roasted, saltedLegumes and Legume Products145 mg35% DV
  90. 90Raw kidney beansLegumes and Legume Products140 mg33% DV
  91. 91Soy protein concentrate, acid washLegumes and Legume Products140 mg33% DV
  92. 92Red kidney beans, rawLegumes and Legume Products138 mg33% DV
  93. 93Raw royal red kidney beansLegumes and Legume Products138 mg33% DV
  94. 94Dry chickpeasLegumes and Legume Products135 mg32% DV
  95. 95Adzuki beans, rawLegumes and Legume Products127 mg30% DV
  96. 96NattoLegumes and Legume Products115 mg27% DV
  97. 97Dry lentilsLegumes and Legume Products107 mg25% DV
  98. 98Mothbeans, boiled, with saltLegumes and Legume Products104 mg25% DV
  99. 99Boiled mothbeans, unsaltedLegumes and Legume Products104 mg25% DV
  100. 100Peanuts, boiled, with saltLegumes and Legume Products102 mg24% 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.