Foods high in magnesium

Agar, dried tops the list with 770 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. 1Agar, driedVegetables and Vegetable Products770 mg183% DV
  2. 2Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products692 mg165% DV
  3. 3Chives, freeze-driedVegetables and Vegetable Products640 mg152% DV
  4. 4Parsley, freeze-driedVegetables and Vegetable Products372 mg89% DV
  5. 5Spirulina, driedVegetables and Vegetable Products195 mg46% DV
  6. 6Sun-dried tomatoesVegetables and Vegetable Products194 mg46% DV
  7. 7Freeze-dried red sweet peppersVegetables and Vegetable Products188 mg45% DV
  8. 8Yeast extract spreadVegetables and Vegetable Products180 mg43% DV
  9. 9Tomato powderVegetables and Vegetable Products178 mg42% DV
  10. 10Oriental radishes, driedVegetables and Vegetable Products170 mg40% DV
  11. 11Leeks, freeze-driedVegetables and Vegetable Products161 mg38% DV
  12. 12Raw fireweed leavesVegetables and Vegetable Products156 mg37% DV
  13. 13Pepeao, driedVegetables and Vegetable Products146 mg35% DV
  14. 14Irish moss, rawVegetables and Vegetable Products144 mg34% DV
  15. 15Shiitake mushrooms, driedVegetables and Vegetable Products132 mg31% DV
  16. 16Dried pasilla peppersVegetables and Vegetable Products130 mg31% DV
  17. 17Kanpyo, dried gourd stripsVegetables and Vegetable Products125 mg30% DV
  18. 18Raw epazoteVegetables and Vegetable Products121 mg29% DV
  19. 19Kelp, rawVegetables and Vegetable Products121 mg29% DV
  20. 20Dried ancho peppersVegetables and Vegetable Products113 mg27% DV
  21. 21Boiled sprouted navy beans, with saltVegetables and Vegetable Products111 mg26% DV
  22. 22Sprouted navy beans, boiled, no saltVegetables and Vegetable Products111 mg26% DV
  23. 23Wakame, rawVegetables and Vegetable Products107 mg25% DV
  24. 24Shallots, freeze-driedVegetables and Vegetable Products104 mg25% DV
  25. 25Dock, rawVegetables and Vegetable Products103 mg25% DV
  26. 26Sprouted navy beans, rawVegetables and Vegetable Products101 mg24% DV
  27. 27Sprouted soybeans, stir-friedVegetables and Vegetable Products96 mg23% DV
  28. 28Stir-fried sprouted soybeans, with saltVegetables and Vegetable Products96 mg23% DV
  29. 29Grape leaves, rawVegetables and Vegetable Products95 mg23% DV
  30. 30Boiled bitter gourd tips, with saltVegetables and Vegetable Products94 mg22% DV
  31. 31Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without saltVegetables and Vegetable Products94 mg22% DV
  32. 32Mature spinachVegetables and Vegetable Products93 mg22% DV
  33. 33Baby spinachVegetables and Vegetable Products92.9 mg22% DV
  34. 34Boiled dock, with saltVegetables and Vegetable Products89 mg21% DV
  35. 35Dock, boiled, without saltVegetables and Vegetable Products89 mg21% DV
  36. 36Sun-dried hot chile peppersVegetables and Vegetable Products88 mg21% DV
  37. 37Spinach, boiled, with saltVegetables and Vegetable Products87 mg21% DV
  38. 38Spinach, boiled, drained, without saltVegetables and Vegetable Products87 mg21% DV
  39. 39Swiss chard, boiled, with saltVegetables and Vegetable Products86 mg20% DV
  40. 40Chard, swiss, cooked, boiled, drained, without saltVegetables and Vegetable Products86 mg20% DV
  41. 41Bitter gourd tips, rawVegetables and Vegetable Products85 mg20% DV
  42. 42Canadian cultivated emi-tsunomata seaweed, rehydratedVegetables and Vegetable Products84 mg20% DV
  43. 43Dried cloud ear mushroomsVegetables and Vegetable Products83 mg20% DV
  44. 44Boiled frozen spinach, with saltVegetables and Vegetable Products82 mg20% DV
  45. 45Frozen spinach, boiled, drained, unsaltedVegetables and Vegetable Products82 mg20% DV
  46. 46Swiss chard, rawVegetables and Vegetable Products81 mg19% DV
  47. 47Sun-dried tomatoes, packed in oil, drainedVegetables and Vegetable Products81 mg19% DV
  48. 48Spinach, rawVegetables and Vegetable Products79 mg19% DV
  49. 49Canned spinach, regular pack, drained solidsVegetables and Vegetable Products76 mg18% DV
  50. 50Frozen spinach, unpreparedVegetables and Vegetable Products75 mg18% DV
  51. 51Beet greens, rawVegetables and Vegetable Products74.4 mg18% DV
  52. 52Lima beans, boiled, with saltVegetables and Vegetable Products74 mg18% DV
  53. 53Lima beans, boiled, drained, no saltVegetables and Vegetable Products74 mg18% DV
  54. 54Potato flourVegetables and Vegetable Products73.7 mg18% DV
  55. 55Frozen edamame, preparedVegetables and Vegetable Products72.8 mg17% DV
  56. 56Sprouted soybeans, rawVegetables and Vegetable Products72 mg17% DV
  57. 57Water convolvulus, rawVegetables and Vegetable Products71 mg17% DV
  58. 58Sweet potato leaves, rawVegetables and Vegetable Products70 mg17% DV
  59. 59Wasabi root, rawVegetables and Vegetable Products69 mg16% DV
  60. 60Boiled beet greens, with saltVegetables and Vegetable Products68 mg16% DV
  61. 61Beet greens, boiled, drained, without saltVegetables and Vegetable Products68 mg16% DV
  62. 62Immature pigeonpeas, rawVegetables and Vegetable Products68 mg16% DV
  63. 63Purslane, rawVegetables and Vegetable Products68 mg16% DV
  64. 64Boiled purslane, with saltVegetables and Vegetable Products67 mg16% DV
  65. 65Purslane, boiled, drained, unsaltedVegetables and Vegetable Products67 mg16% DV
  66. 66Agar seaweed, rawVegetables and Vegetable Products67 mg16% DV
  67. 67Potato flourVegetables and Vegetable Products65 mg15% DV
  68. 68Green soybeans, rawVegetables and Vegetable Products65 mg15% DV
  69. 69Vinespinach, rawVegetables and Vegetable Products65 mg15% DV
  70. 70Jute potherb, rawVegetables and Vegetable Products64 mg15% DV
  71. 71Potato au gratin mix, dry, unpreparedVegetables and Vegetable Products64 mg15% DV
  72. 72Cowpea tips, boiled, with saltVegetables and Vegetable Products62 mg15% DV
  73. 73Cowpeas, leafy tips, cooked, boiled, drained, without saltVegetables and Vegetable Products62 mg15% DV
  74. 74Boiled potherb jute, with saltVegetables and Vegetable Products62 mg15% DV
  75. 75Jute, potherb, cooked, boiled, drained, without saltVegetables and Vegetable Products62 mg15% DV
  76. 76Edamame, frozenVegetables and Vegetable Products61 mg15% DV
  77. 77Globe artichokes, rawVegetables and Vegetable Products60 mg14% DV
  78. 78Frozen pinto beans, unpreparedVegetables and Vegetable Products60 mg14% DV
  79. 79Lemongrass, rawVegetables and Vegetable Products60 mg14% DV
  80. 80Green soybeans, boiled, with saltVegetables and Vegetable Products60 mg14% DV
  81. 81Green soybeans, boiled, drained, unsaltedVegetables and Vegetable Products60 mg14% DV
  82. 82Sprouted soybeans, steamedVegetables and Vegetable Products60 mg14% DV
  83. 83Steamed sprouted soybeans, with saltVegetables and Vegetable Products60 mg14% DV
  84. 84Scalloped potato mix, dry, unpreparedVegetables and Vegetable Products59 mg14% DV
  85. 85Cowpea pods, rawVegetables and Vegetable Products58 mg14% DV
  86. 86Lima beans, rawVegetables and Vegetable Products58 mg14% DV
  87. 87Boiled borage, with saltVegetables and Vegetable Products57 mg14% DV
  88. 88Borage, boiled, unsaltedVegetables and Vegetable Products57 mg14% DV
  89. 89Okra, rawVegetables and Vegetable Products57 mg14% DV
  90. 90Frozen baby lima beans, boiled, with saltVegetables and Vegetable Products56 mg13% DV
  91. 91Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without saltVegetables and Vegetable Products56 mg13% DV
  92. 92Sprouted peas, rawVegetables and Vegetable Products56 mg13% DV
  93. 93Canned spinach, no salt addedVegetables and Vegetable Products56 mg13% DV
  94. 94Canned spinach, regular pack, solids and liquidsVegetables and Vegetable Products56 mg13% DV
  95. 95Boiled amaranth leaves, with saltVegetables and Vegetable Products55 mg13% DV
  96. 96Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products55 mg13% DV
  97. 97Amaranth leaves, rawVegetables and Vegetable Products55 mg13% DV
  98. 98Blackeye peas, frozenVegetables and Vegetable Products55 mg13% DV
  99. 99Boiled frozen pinto beans, with saltVegetables and Vegetable Products54 mg13% DV
  100. 100Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without saltVegetables and Vegetable Products54 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.