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 25,722 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

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. 18Kelp, rawVegetables and Vegetable Products121 mg29% DV
19. 19Raw epazoteVegetables 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. 30Bitter gourd tips, boiledVegetables and Vegetable Products94 mg22% DV
31. 31Boiled bitter gourd tips, with 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, drained, without saltVegetables and Vegetable Products87 mg21% DV
38. 38Spinach, boiled, with saltVegetables and Vegetable Products87 mg21% DV
39. 39Swiss chard, boiled, drainedVegetables and Vegetable Products86 mg20% DV
40. 40Swiss chard, boiled, with 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. 46Sun-dried tomatoes, packed in oil, drainedVegetables and Vegetable Products81 mg19% DV
47. 47Swiss chard, rawVegetables 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, drained, no saltVegetables and Vegetable Products74 mg18% DV
53. 53Lima beans, boiled, with 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. 60Beet greens, boiled, drained, without saltVegetables and Vegetable Products68 mg16% DV
61. 61Boiled beet greens, with saltVegetables and Vegetable Products68 mg16% DV
62. 62Immature pigeonpeas, rawVegetables and Vegetable Products68 mg16% DV
63. 63Purslane, rawVegetables and Vegetable Products68 mg16% DV
64. 64Agar seaweed, rawVegetables and Vegetable Products67 mg16% DV
65. 65Boiled purslane, with saltVegetables and Vegetable Products67 mg16% DV
66. 66Purslane, boiled, drained, unsaltedVegetables and Vegetable Products67 mg16% DV
67. 67Green soybeans, rawVegetables and Vegetable Products65 mg15% DV
68. 68Vinespinach, rawVegetables and Vegetable Products65 mg15% DV
69. 69Jute potherb, rawVegetables and Vegetable Products64 mg15% DV
70. 70Potato au gratin mix, dry, unpreparedVegetables and Vegetable Products64 mg15% DV
71. 71Boiled potherb jute, with saltVegetables and Vegetable Products62 mg15% DV
72. 72Cowpea tips, boiledVegetables and Vegetable Products62 mg15% DV
73. 73Cowpea tips, boiled, with saltVegetables and Vegetable Products62 mg15% DV
74. 74Jute potherb, boiledVegetables and Vegetable Products62 mg15% DV
75. 75Edamame, frozenVegetables and Vegetable Products61 mg15% DV
76. 76Frozen pinto beans, unpreparedVegetables and Vegetable Products60 mg14% DV
77. 77Globe artichokes, rawVegetables and Vegetable Products60 mg14% DV
78. 78Green soybeans, boiled, drained, unsaltedVegetables and Vegetable Products60 mg14% DV
79. 79Green soybeans, boiled, with saltVegetables and Vegetable Products60 mg14% DV
80. 80Lemongrass, rawVegetables and Vegetable Products60 mg14% DV
81. 81Sprouted soybeans, steamedVegetables and Vegetable Products60 mg14% DV
82. 82Steamed sprouted soybeans, with saltVegetables and Vegetable Products60 mg14% DV
83. 83Scalloped potato mix, dry, unpreparedVegetables and Vegetable Products59 mg14% DV
84. 84Cowpea pods, rawVegetables and Vegetable Products58 mg14% DV
85. 85Lima beans, rawVegetables and Vegetable Products58 mg14% DV
86. 86Boiled borage, with saltVegetables and Vegetable Products57 mg14% DV
87. 87Borage, boiled, unsaltedVegetables and Vegetable Products57 mg14% DV
88. 88Okra, rawVegetables and Vegetable Products57 mg14% DV
89. 89Boiled baby lima beans, drained, no saltVegetables and Vegetable Products56 mg13% DV
90. 90Canned spinach, no salt addedVegetables and Vegetable Products56 mg13% DV
91. 91Canned spinach, regular pack, solids and liquidsVegetables and Vegetable Products56 mg13% DV
92. 92Frozen baby lima beans, boiled, with saltVegetables and Vegetable Products56 mg13% DV
93. 93Sprouted peas, rawVegetables and Vegetable Products56 mg13% DV
94. 94Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products55 mg13% DV
95. 95Amaranth leaves, rawVegetables and Vegetable Products55 mg13% DV
96. 96Blackeye peas, frozenVegetables and Vegetable Products55 mg13% DV
97. 97Boiled amaranth leaves, with saltVegetables and Vegetable Products55 mg13% DV
98. 98Boiled frozen pinto beans, with saltVegetables and Vegetable Products54 mg13% DV
99. 99Boiled pinto beans, drained, no saltVegetables and Vegetable Products54 mg13% DV
100. 100Pinto bean sprouts, rawVegetables and Vegetable Products53 mg13% DV

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.