Foods high in magnesium

Crude rice bran tops the list with 922 mg per serving. 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. 1Crude rice branCereal Grains and Pasta · 1 cup (118 g)922 mg219% DV
  2. 2MolassesSugars and honey · 1 cup (320 g)774 mg184% DV
  3. 3Raw mothbeansLegumes and Legume Products · 1 cup (196 g)747 mg178% DV
  4. 4Cottonseed flour, partially defatted, glandlessNut and Seed Products · 1 cup (94 g)678 mg161% DV
  5. 5Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)594 mg141% DV
  6. 6Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)564 mg134% DV
  7. 7Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)556 mg132% DV
  8. 8Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)553 mg132% DV
  9. 9Soybeans, rawLegumes and Legume Products · 1 cup (186 g)521 mg124% DV
  10. 10Soybean curd cheeseSoy and meat-alternative products · 1 cup (225 g)513 mg122% DV
  11. 11Soybean curd cheeseLegumes and Legume Products · 1 cup (225 g)513 mg122% DV
  12. 12Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)479 mg114% DV
  13. 13Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)435 mg104% DV
  14. 14Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)432 mg103% DV
  15. 15Oil roasted almonds, lightly saltedNut and Seed Products · 1 cup whole kernels (157 g)430 mg102% DV
  16. 16Oil roasted almonds, saltedNut and Seed Products · 1 cup whole kernels (157 g)430 mg102% DV
  17. 17Oil roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (157 g)430 mg102% DV
  18. 18High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)420 mg100% DV
  19. 19Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)399 mg95% DV
  20. 20Small white beans, rawLegumes and Legume Products · 1 cup (215 g)393 mg94% DV
  21. 21BuckwheatCereal Grains and Pasta · 1 cup (170 g)393 mg94% DV
  22. 22Mung beans, rawLegumes and Legume Products · 1 cup (207 g)391 mg93% DV
  23. 23Familia cerealBreakfast Cereals · 1 cup (122 g)387 mg92% DV
  24. 24Wheat germNot included in a food category · 1 cup (120 g)384 mg91% DV
  25. 25Raw white beansLegumes and Legume Products · 1 cup (202 g)384 mg91% DV
  26. 26Pink beans, rawLegumes and Legume Products · 1 cup (210 g)382 mg91% DV
  27. 27Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)380 mg90% DV
  28. 28Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)375 mg89% DV
  29. 29Defatted soy meal, rawLegumes and Legume Products · 1 cup (122 g)373 mg89% DV
  30. 30Wheat branNot included in a food category · 1 cup (60 g)367 mg87% DV
  31. 31Navy beans, rawLegumes and Legume Products · 1 cup (208 g)364 mg87% DV
  32. 32Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)362 mg86% DV
  33. 33Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)362 mg86% DV
  34. 34Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products · 1 cup (144 g)361 mg86% DV
  35. 35Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products · 1 cup (144 g)361 mg86% DV
  36. 36Full-fat soy flour, rawLegumes and Legume Products · 1 cup, stirred (84 g)360 mg86% DV
  37. 37Raw lupin beansLegumes and Legume Products · 1 cup (180 g)356 mg85% DV
  38. 38Uncooked teffCereal Grains and Pasta · 1 cup (193 g)355 mg85% DV
  39. 39Crude wheat branCereal Grains and Pasta · 1 cup (58 g)354 mg84% DV
  40. 40Oil roasted cashews, saltedNut and Seed Products · 1 cup, whole (129 g)352 mg84% DV
  41. 41Cashews, oil roasted, unsaltedNut and Seed Products · 1 cup, whole (129 g)352 mg84% DV
  42. 42French beans, rawLegumes and Legume Products · 1 cup (184 g)346 mg82% DV
  43. 43Great northern beans, rawLegumes and Legume Products · 1 cup (183 g)346 mg82% DV
  44. 44Raw pinto beansLegumes and Legume Products · 1 cup (193 g)340 mg81% DV
  45. 45Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)335 mg80% DV
  46. 46Black beans, rawLegumes and Legume Products · 1 cup (194 g)332 mg79% DV
  47. 47Sorghum syrupSweets · 1 cup (330 g)330 mg79% DV
  48. 48Winged beans, rawLegumes and Legume Products · 1 cup (182 g)326 mg78% DV
  49. 49Sorghum grainCereal Grains and Pasta · 1 cup (192 g)317 mg75% DV
  50. 50Full-fat soy flour, roastedLegumes and Legume Products · 1 cup, stirred (85 g)314 mg75% DV
  51. 51Blackeye cowpeas, rawLegumes and Legume Products · 1 cup (167 g)307 mg73% DV
  52. 52Oil roasted mixed nuts with peanuts, saltedNut and Seed Products · 1 cup (134 g)307 mg73% DV
  53. 53Mixed nuts, oil roasted, with peanuts, unsaltedNut and Seed Products · 1 cup (134 g)307 mg73% DV
  54. 54Defatted soy flourLegumes and Legume Products · 1 cup (105 g)305 mg73% DV
  55. 55Cranberry beans, rawLegumes and Legume Products · 1 cup (195 g)304 mg72% DV
  56. 56Whole-groat buckwheat flourCereal Grains and Pasta · 1 cup (120 g)301 mg72% DV
  57. 57Almond pasteNuts and seeds · 1 cup, well packed (227 g)295 mg70% DV
  58. 58Almond pasteNut and Seed Products · 1 cup, firmly packed (227 g)295 mg70% DV
  59. 59Black turtle beans, rawLegumes and Legume Products · 1 cup (184 g)294 mg70% DV
  60. 60California red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)294 mg70% DV
  61. 61Raw fava beansLegumes and Legume Products · 1 cup (150 g)288 mg69% DV
  62. 62Butternuts, driedNut and Seed Products · 1 cup (120 g)284 mg68% DV
  63. 63Raw wild riceCereal Grains and Pasta · 1 cup (160 g)283 mg67% DV
  64. 64Incaparina dry mix, unpreparedBreakfast Cereals · 1 cup (128 g)282 mg67% DV
  65. 65Durum wheatCereal Grains and Pasta · 1 cup (192 g)276 mg66% DV
  66. 66OatsCereal Grains and Pasta · 1 cup (156 g)276 mg66% DV
  67. 67Crude wheat germCereal Grains and Pasta · 1 cup (115 g)275 mg65% DV
  68. 68Spanish peanuts, rawLegumes and Legume Products · 1 cup (146 g)274 mg65% DV
  69. 69Raw brown medium-grain riceCereal Grains and Pasta · 1 cup (190 g)272 mg65% DV
  70. 70Virginia peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup (143 g)269 mg64% DV
  71. 71Virginia peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (143 g)269 mg64% DV
  72. 72Valencia peanuts, rawLegumes and Legume Products · 1 cup (146 g)269 mg64% DV
  73. 73EscargotShellfish · 3 oz (85 g)264 mg63% DV
  74. 74Dry-roasted peanuts, without saltLegumes and Legume Products · 1 cup (146 g)260 mg62% DV
  75. 75Chocolate chipsCandy containing chocolate · 1 cup (225 g)259 mg62% DV
  76. 76Raw kidney beansLegumes and Legume Products · 1 cup (184 g)258 mg61% DV
  77. 77Dried sweet wheyDairy and Egg Products · 1 cup (145 g)255 mg61% DV
  78. 78Red kidney beans, rawLegumes and Legume Products · 1 cup (184 g)254 mg60% DV
  79. 79Raw royal red kidney beansLegumes and Legume Products · 1 cup (184 g)254 mg60% DV
  80. 80Snickers Marathon Double Chocolate Nut BarSnacks · 1 bar (80 g)254 mg60% DV
  81. 81Peanuts, oil-roasted, with saltLegumes and Legume Products · 1 cup, chopped (144 g)253 mg60% DV
  82. 82Peanuts, oil-roasted, unsaltedLegumes and Legume Products · 1 cup, (144 g)253 mg60% DV
  83. 83Low-fat soy flourLegumes and Legume Products · 1 cup, stirred (88 g)251 mg60% DV
  84. 84Kashi Chewy barNutrition bars · 1 bar (78 g)250 mg60% DV
  85. 85Kashi GoLean chewy granola bar, mixed flavorsSnacks · 1 bar (78 g)250 mg60% DV
  86. 86Adzuki beans, rawLegumes and Legume Products · 1 cup (197 g)250 mg60% DV
  87. 87Virginia peanuts, rawLegumes and Legume Products · 1 cup (146 g)250 mg59% DV
  88. 88TriticaleCereal Grains and Pasta · 1 cup (192 g)250 mg59% DV
  89. 89Soybeans, roasted, unsaltedLegumes and Legume Products · 1 cup (172 g)249 mg59% DV
  90. 90Soybeans, roasted, saltedLegumes and Legume Products · 1 cup (172 g)249 mg59% DV
  91. 91Oil-roasted Spanish peanuts, saltedLegumes and Legume Products · 1 cup (147 g)247 mg59% DV
  92. 92Spanish peanuts, oil-roasted, without saltLegumes and Legume Products · 1 cup (147 g)247 mg59% DV
  93. 93Raw peanutsLegumes and Legume Products · 1 cup (146 g)245 mg58% DV
  94. 94Hulled barleyCereal Grains and Pasta · 1 cup (184 g)245 mg58% DV
  95. 95Hard red winter wheatCereal Grains and Pasta · 1 cup (192 g)242 mg58% DV
  96. 96Uncooked khorasan wheatCereal Grains and Pasta · 1 cup (186 g)242 mg58% DV
  97. 97Malt syrupSweets · 1 cup (332 g)239 mg57% DV
  98. 98Chocolate-covered almondsCandy containing chocolate · 1 cup (160 g)238 mg57% DV
  99. 99Hard red spring wheatCereal Grains and Pasta · 1 cup (192 g)238 mg57% DV
  100. 100Uncooked speltCereal Grains and Pasta · 1 cup (174 g)237 mg56% 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.