Foods high in magnesium

Chunky fortified peanut butter tops the list with 955 mg per serving. 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. 1Chunky fortified peanut butterLegumes and Legume Products · 1 cup (258 g)955 mg227% DV
2. 2Crude rice branCereal Grains and Pasta · 1 cup (118 g)922 mg219% DV
3. 3Smooth fortified peanut butterLegumes and Legume Products · 1 cup (258 g)916 mg218% DV
4. 4Pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)792 mg189% DV
5. 5Unsalted pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)792 mg189% DV
6. 6Salted pumpkin seedsNuts and seeds · 1 cup, without shell (144 g)782 mg186% DV
7. 7MolassesSugars and honey · 1 cup (320 g)774 mg184% DV
8. 8Pumpkin and squash seed kernels, driedNut and Seed Products · 1 cup (129 g)764 mg182% DV
9. 9Raw mothbeansLegumes and Legume Products · 1 cup (196 g)747 mg178% DV
10. 10Plain unsalted almond butterNut and Seed Products · 1 cup (250 g)698 mg166% DV
11. 11Salted almond butterNut and Seed Products · 1 cup (250 g)698 mg166% DV
12. 12Cottonseed flour, partially defatted, glandlessNut and Seed Products · 1 cup (94 g)678 mg161% DV
13. 13FlaxseedNut and Seed Products · 1 cup, whole (168 g)659 mg157% DV
14. 14Glandless cottonseed kernels, roastedNut and Seed Products · 1 cup (149 g)656 mg156% DV
15. 15Pumpkin and squash seed kernels, roasted, unsaltedNut and Seed Products · 1 cup (118 g)649 mg155% DV
16. 16Roasted pumpkin seeds, saltedNut and Seed Products · 1 cup (118 g)649 mg155% DV
17. 17Flax seedsNuts and seeds · 1 cup (168 g)625 mg149% DV
18. 18Raw hyacinth beansLegumes and Legume Products · 1 cup (210 g)594 mg141% DV
19. 19Yardlong beans, rawLegumes and Legume Products · 1 cup (167 g)564 mg134% DV
20. 20Chia seedsNuts and seeds · 1 cup (168 g)563 mg134% DV
21. 21Dried watermelon seed kernelsNut and Seed Products · 1 cup (108 g)556 mg132% DV
22. 22Raw catjang cowpeasLegumes and Legume Products · 1 cup (167 g)556 mg132% DV
23. 23Mungo beans, rawLegumes and Legume Products · 1 cup (207 g)553 mg132% DV
24. 24Soybeans, rawLegumes and Legume Products · 1 cup (186 g)521 mg124% DV
25. 25Soybean curd cheeseSoy and meat-alternative products · 1 cup (225 g)513 mg122% DV
26. 26Whole dried sesame seedsNut and Seed Products · 1 cup (144 g)505 mg120% DV
27. 27Brazil nutsNuts and seeds · 1 cup (133 g)500 mg119% DV
28. 28Brazil nuts, dried, unblanchedNut and Seed Products · 1 cup, whole (133 g)500 mg119% DV
29. 29Amaranth grain, uncookedCereal Grains and Pasta · 1 cup (193 g)479 mg114% DV
30. 30Smooth peanut butterLegumes and Legume Products · 1 cup (258 g)462 mg110% DV
31. 31Dry roasted sunflower seed kernels, with saltNut and Seed Products · 1 cup (127 g)455 mg108% DV
32. 32Toasted sesame seeds, saltedNut and Seed Products · 1 cup (128 g)443 mg105% DV
33. 33Toasted sesame seeds, unsaltedNut and Seed Products · 1 cup (128 g)443 mg105% DV
34. 34Sesame seedsNuts and seeds · 1 cup (128 g)442 mg105% DV
35. 35Yellow beans, rawLegumes and Legume Products · 1 cup (196 g)435 mg104% DV
36. 36Smooth peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)433 mg103% DV
37. 37Smooth style peanut butter, without saltLegumes and Legume Products · 1 cup (258 g)433 mg103% DV
38. 38Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)432 mg103% DV
39. 39Oil roasted almonds, lightly saltedNut and Seed Products · 1 cup whole kernels (157 g)430 mg102% DV
40. 40Oil roasted almonds, saltedNut and Seed Products · 1 cup whole kernels (157 g)430 mg102% DV
41. 41Oil roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (157 g)430 mg102% DV
42. 42High protein nutritional powderProtein and nutritional powders · 1 serving Monster Milk (2 scoops) (84 g)420 mg100% DV
43. 43Chunk style peanut butter, without saltLegumes and Legume Products · 1 cup (258 g)413 mg98% DV
44. 44Chunky peanut butter, with saltLegumes and Legume Products · 1 cup (258 g)413 mg98% DV
45. 45Large lima beans, rawLegumes and Legume Products · 1 cup (178 g)399 mg95% DV
46. 46Small white beans, rawLegumes and Legume Products · 1 cup (215 g)393 mg94% DV
47. 47AlmondsNuts and seeds · 1 cup (141 g)393 mg94% DV
48. 48BuckwheatCereal Grains and Pasta · 1 cup (170 g)393 mg94% DV
49. 49Mung beans, rawLegumes and Legume Products · 1 cup (207 g)391 mg93% DV
50. 50Almonds, blanchedNut and Seed Products · 1 cup whole kernels (145 g)389 mg93% DV
51. 51Familia cerealBreakfast Cereals · 1 cup (122 g)387 mg92% DV
52. 52Dry roasted almonds, unsaltedNut and Seed Products · 1 cup whole kernels (138 g)385 mg92% DV
53. 53Wheat germNot included in a food category · 1 cup (120 g)384 mg91% DV
54. 54Raw white beansLegumes and Legume Products · 1 cup (202 g)384 mg91% DV
55. 55Pink beans, rawLegumes and Legume Products · 1 cup (210 g)382 mg91% DV
56. 56Unsalted almondsNuts and seeds · 1 cup (141 g)382 mg91% DV
57. 57Baby lima beans, rawLegumes and Legume Products · 1 cup (202 g)380 mg90% DV
58. 58Lightly salted almondsNuts and seeds · 1 cup (141 g)379 mg90% DV
59. 59Salted almondsNuts and seeds · 1 cup (141 g)378 mg90% DV
60. 60Flavored almondsNuts and seeds · 1 cup (141 g)376 mg90% DV
61. 61Pigeon peas, rawLegumes and Legume Products · 1 cup (205 g)375 mg89% DV
62. 62Defatted soy meal, rawLegumes and Legume Products · 1 cup (122 g)373 mg89% DV
63. 63Wheat branNot included in a food category · 1 cup (60 g)367 mg87% DV
64. 64Navy beans, rawLegumes and Legume Products · 1 cup (208 g)364 mg87% DV
65. 65Raw almondsNuts and seeds · 1 cup (141 g)364 mg87% DV
66. 66Roasted buckwheat groats, dryCereal Grains and Pasta · 1 cup (164 g)362 mg86% DV
67. 67Pili nuts, driedNut and Seed Products · 1 cup (120 g)362 mg86% DV
68. 68Toasted wheat germ cereal, plainBreakfast Cereals · 1 cup (113 g)362 mg86% DV
69. 69Mixed nuts, oil roasted, without peanuts, unsaltedNut and Seed Products · 1 cup (144 g)361 mg86% DV
70. 70Oil roasted mixed nuts, no peanuts, saltedNut and Seed Products · 1 cup (144 g)361 mg86% DV
71. 71Full-fat soy flour, rawLegumes and Legume Products · 1 cup, stirred (84 g)360 mg86% DV
72. 72Raw lupin beansLegumes and Legume Products · 1 cup (180 g)356 mg85% DV
73. 73Cashews, dry roasted, unsaltedNut and Seed Products · 1 cup, halves and whole (137 g)356 mg85% DV
74. 74Dry roasted cashews, saltedNut and Seed Products · 1 cup, halves and whole (137 g)356 mg85% DV
75. 75Uncooked teffCereal Grains and Pasta · 1 cup (193 g)355 mg85% DV
76. 76Crude wheat branCereal Grains and Pasta · 1 cup (58 g)354 mg84% DV
77. 77Cashews, oil roasted, unsaltedNut and Seed Products · 1 cup, whole (129 g)352 mg84% DV
78. 78Oil roasted cashews, saltedNut and Seed Products · 1 cup, whole (129 g)352 mg84% DV
79. 79Almonds, dry roasted, saltedNut and Seed Products · 1 cup whole (135 g)348 mg83% DV
80. 80French beans, rawLegumes and Legume Products · 1 cup (184 g)346 mg82% DV
81. 81Great northern beans, rawLegumes and Legume Products · 1 cup (183 g)346 mg82% DV
82. 82Honey roasted almonds, unblanchedNut and Seed Products · 1 cup whole kernels (144 g)346 mg82% DV
83. 83Raw pinto beansLegumes and Legume Products · 1 cup (193 g)340 mg81% DV
84. 84Mixed seedsNuts and seeds · 1 cup (145 g)339 mg81% DV
85. 85Pine nutsNuts and seeds · 1 cup (135 g)339 mg81% DV
86. 86Pine nuts, driedNut and Seed Products · 1 cup (135 g)339 mg81% DV
87. 87CashewsNuts and seeds · 1 cup (130 g)338 mg80% DV
88. 88Raw cashewsNuts and seeds · 1 cup (130 g)338 mg80% DV
89. 89Raw mixed nutsNuts and seeds · 1 cup (142 g)335 mg80% DV
90. 90Uncooked quinoaCereal Grains and Pasta · 1 cup (170 g)335 mg80% DV
91. 91Black beans, rawLegumes and Legume Products · 1 cup (194 g)332 mg79% DV
92. 92Sorghum syrupSweets · 1 cup (330 g)330 mg79% DV
93. 93Unsalted cashewsNuts and seeds · 1 cup (130 g)328 mg78% DV
94. 94Lightly salted cashewsNuts and seeds · 1 cup (130 g)326 mg78% DV
95. 95Winged beans, rawLegumes and Legume Products · 1 cup (182 g)326 mg78% DV
96. 96Unsalted mixed nuts without peanutsNuts and seeds · 1 cup (142 g)325 mg77% DV
97. 97Salted cashewsNuts and seeds · 1 cup (130 g)325 mg77% DV
98. 98Salted mixed nuts without peanutsNuts and seeds · 1 cup (142 g)322 mg77% DV
99. 99Sorghum grainCereal Grains and Pasta · 1 cup (192 g)317 mg75% DV
100. 100Full-fat soy flour, roastedLegumes and Legume Products · 1 cup, stirred (85 g)314 mg75% 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.