Foods high in magnesium

Partially defatted glandless cottonseed meal tops the list with 760 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. 1Partially defatted glandless cottonseed mealNut and Seed Products760 mg181% DV
  2. 2Cottonseed flour, partially defatted, glandlessNut and Seed Products721 mg172% DV
  3. 3Low fat glandless cottonseed flourNut and Seed Products716 mg170% DV
  4. 4Hulled hemp seedsNut and Seed Products700 mg167% DV
  5. 5Pumpkin and squash seed kernels, driedNut and Seed Products592 mg141% DV
  6. 6Roasted pumpkin seeds, saltedNut and Seed Products550 mg131% DV
  7. 7Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products550 mg131% DV
  8. 8Dried watermelon seed kernelsNut and Seed Products515 mg123% DV
  9. 9Raw pumpkin seedsNut and Seed Products500 mg119% DV
  10. 10Glandless cottonseed kernels, roastedNut and Seed Products440 mg105% DV
  11. 11FlaxseedNut and Seed Products392 mg93% DV
  12. 12Brazil nuts, dried, unblanchedNut and Seed Products376 mg90% DV
  13. 13Ground flaxseedNut and Seed Products372 mg89% DV
  14. 14Sesame pasteNut and Seed Products362 mg86% DV
  15. 15Partially defatted sesame flourNut and Seed Products362 mg86% DV
  16. 16High-fat sesame flourNut and Seed Products361 mg86% DV
  17. 17Dry roasted sunflower seed kernels, with saltNut and Seed Products358 mg85% DV
  18. 18Creamy sesame butterNut and Seed Products357 mg85% DV
  19. 19Whole roasted and toasted sesame seedsNut and Seed Products356 mg85% DV
  20. 20Safflower seed kernels, driedNut and Seed Products353 mg84% DV
  21. 21Tahini from unroasted kernelsNut and Seed Products353 mg84% DV
  22. 22Raw Brazil nutsNut and Seed Products351 mg84% DV
  23. 23Whole dried sesame seedsNut and Seed Products351 mg84% DV
  24. 24Safflower seed meal, partially defattedNut and Seed Products350 mg83% DV
  25. 25Sesame meal, partially defattedNut and Seed Products346 mg82% DV
  26. 26Toasted sesame seeds, saltedNut and Seed Products346 mg82% DV
  27. 27Toasted sesame seeds, unsaltedNut and Seed Products346 mg82% DV
  28. 28Partially defatted sunflower seed flourNut and Seed Products346 mg82% DV
  29. 29Sesame flour, low-fatNut and Seed Products338 mg80% DV
  30. 30Chia seeds, driedNut and Seed Products335 mg80% DV
  31. 31Sunflower seed kernels, driedNut and Seed Products325 mg77% DV
  32. 32Dried sisymbrium seedsNut and Seed Products314 mg75% DV
  33. 33Salted sunflower seed butterNut and Seed Products311 mg74% DV
  34. 34Unsalted sunflower seed butterNut and Seed Products311 mg74% DV
  35. 35Pili nuts, driedNut and Seed Products302 mg72% DV
  36. 36Raw sunflower seed kernelsNut and Seed Products302 mg72% DV
  37. 37Oil roasted almonds, salted, smoke flavorNut and Seed Products286 mg68% DV
  38. 38Salted almond butterNut and Seed Products279 mg66% DV
  39. 39Plain unsalted almond butterNut and Seed Products279 mg66% DV
  40. 40Dry roasted almonds, unsaltedNut and Seed Products279 mg66% DV
  41. 41Oil roasted mixed nuts, no peanuts, lightly saltedNut and Seed Products275 mg65% DV
  42. 42Oil roasted almonds, lightly saltedNut and Seed Products274 mg65% DV
  43. 43Oil roasted almonds, saltedNut and Seed Products274 mg65% DV
  44. 44Oil roasted almonds, unsaltedNut and Seed Products274 mg65% DV
  45. 45Oil roasted cashews, saltedNut and Seed Products273 mg65% DV
  46. 46Cashews, oil roasted, unsaltedNut and Seed Products273 mg65% DV
  47. 47AlmondsNut and Seed Products270 mg64% DV
  48. 48Almonds, blanchedNut and Seed Products268 mg64% DV
  49. 49Creamy almond butterNut and Seed Products268 mg64% DV
  50. 50Roasted pumpkin seeds, saltedNut and Seed Products262 mg62% DV
  51. 51Roasted pumpkin seeds, unsaltedNut and Seed Products262 mg62% DV
  52. 52Dry roasted cashews, saltedNut and Seed Products260 mg62% DV
  53. 53Cashews, dry roasted, unsaltedNut and Seed Products260 mg62% DV
  54. 54Almonds, dry roasted, saltedNut and Seed Products258 mg61% DV
  55. 55Plain unsalted cashew butterNut and Seed Products258 mg61% DV
  56. 56Whole almonds, rawNut and Seed Products258 mg61% DV
  57. 57Almond flourNut and Seed Products251 mg60% DV
  58. 58Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products251 mg60% DV
  59. 59Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products251 mg60% DV
  60. 60Pine nuts, driedNut and Seed Products251 mg60% DV
  61. 61Raw cashewsNut and Seed Products251 mg60% DV
  62. 62Coconut flourNut and Seed Products248 mg59% DV
  63. 63Honey roasted almonds, unblanchedNut and Seed Products240 mg57% DV
  64. 64Butternuts, driedNut and Seed Products237 mg56% DV
  65. 65Pinyon pine nuts, driedNut and Seed Products234 mg56% DV
  66. 66Oil roasted mixed nuts, with peanuts, lightly saltedNut and Seed Products229 mg55% DV
  67. 67Oil roasted mixed nuts with peanuts, saltedNut and Seed Products229 mg55% DV
  68. 68Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products229 mg55% DV
  69. 69Mixed nuts, dry roasted, with peanuts, unsaltedNut and Seed Products227 mg54% DV
  70. 70Dry roasted mixed nuts with peanuts, saltedNut and Seed Products225 mg54% DV
  71. 71Dried lotus seedsNut and Seed Products210 mg50% DV
  72. 72Planters pistachio blend, dry roasted, saltedNut and Seed Products209 mg50% DV
  73. 73Salted cashew butterNut and Seed Products206 mg49% DV
  74. 74Pine nuts, rawNut and Seed Products206 mg49% DV
  75. 75Dry roasted mixed nuts with peanuts, saltedNut and Seed Products202 mg48% DV
  76. 76Dried black walnutsNut and Seed Products201 mg48% DV
  77. 77Hazelnuts, dry roasted, unsaltedNut and Seed Products173 mg41% DV
  78. 78Dried hickory nutsNut and Seed Products173 mg41% DV
  79. 79HazelnutsNut and Seed Products163 mg39% DV
  80. 80Hazelnuts, blanchedNut and Seed Products160 mg38% DV
  81. 81English walnutsNut and Seed Products158 mg38% DV
  82. 82Raw hazelnutsNut and Seed Products156 mg37% DV
  83. 83Walnuts, dry roasted, saltedNut and Seed Products151 mg36% DV
  84. 84English walnuts, halves, rawNut and Seed Products142 mg34% DV
  85. 85Dried Chinese chestnutsNut and Seed Products137 mg33% DV
  86. 86Dry roasted pecans, saltedNut and Seed Products132 mg31% DV
  87. 87Dry roasted pecans, unsaltedNut and Seed Products132 mg31% DV
  88. 88Almond pasteNut and Seed Products130 mg31% DV
  89. 89Dry roasted sunflower seeds, saltedNut and Seed Products129 mg31% DV
  90. 90Sunflower seed kernels, dry roasted, unsaltedNut and Seed Products129 mg31% DV
  91. 91Toasted sunflower seeds, saltedNut and Seed Products129 mg31% DV
  92. 92Toasted sunflower seeds, unsaltedNut and Seed Products129 mg31% DV
  93. 93Oil roasted sunflower seeds, saltedNut and Seed Products127 mg30% DV
  94. 94Sunflower seed kernels, oil roasted, unsaltedNut and Seed Products127 mg30% DV
  95. 95PecansNut and Seed Products121 mg29% DV
  96. 96Oil roasted pecans, saltedNut and Seed Products121 mg29% DV
  97. 97Pecans, oil roasted, unsaltedNut and Seed Products121 mg29% DV
  98. 98Dry roasted macadamia nuts, saltedNut and Seed Products118 mg28% DV
  99. 99Dry roasted macadamia nuts, unsaltedNut and Seed Products118 mg28% DV
  100. 100Dried Japanese chestnutsNut and Seed Products115 mg27% 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.