Foods with High Magnesium Content

All values shown per 100 grams of product

Food Name
Amount %DV
Rice Bran
781 mg 185%
Wheat Bran
611 mg 145%
Pumpkin Seeds
592 mg 140%
Dried Watermelon Seeds
515 mg 122%
Pumpkin Seeds (Pepitas)
500 mg 119%
Flaxseed
392 mg 93%
Sesame Seeds (Unhulled)
351 mg 83%
Toasted Sesame Seeds (Hulled)
346 mg 82%
Sesame Seeds (Hulled)
345 mg 82%
Chia Seeds
335 mg 79%
Sunflower Seeds
325 mg 77%
Raw Cashews
292 mg 69%
Soybeans, Mature Seeds
280 mg 66%
Raw Almonds
270 mg 64%
Buckwheat Flour, Whole-Groat
251 mg 59%
Snail
250 mg 59%
Amaranth Grain
248 mg 59%
Oat Bran
235 mg 55%
Amaranth Flour
233 mg 55%
Buckwheat
231 mg 55%
Buckwheat, Roasted
221 mg 52%
Raw Pine Nuts
206 mg 49%
Quinoa
197 mg 46%
Spirulina Seaweed, Dried
195 mg 46%
Mung Beans
189 mg 45%
Teff
184 mg 43%
Peanuts, Dry Roasted
178 mg 42%
Peanuts, Dry Roasted, with Salt
178 mg 42%
Wild Rice
177 mg 42%
Oats
177 mg 42%
Spinach Spaghetti, Dry
174 mg 41%
Peanuts
168 mg 40%
Buckwheat Flour
167 mg 39%
Sorghum Grain
165 mg 39%
Bulgur
164 mg 39%
Quinoa Flour
164 mg 39%
Raw Hazelnuts (Filberts)
163 mg 38%
Thyme
160 mg 38%
Raw Walnuts
158 mg 37%
Triticale Flour, Whole-Grain
153 mg 36%
Oat Flour, Partially Debranned
144 mg 34%
Wheat, Durum
144 mg 34%
Irish Moss Seaweed
144 mg 34%
Brown Rice, Medium-Grain
143 mg 34%
Whole Wheat Flour
137 mg 32%
Spelt
136 mg 32%
Hulled Barley
133 mg 31%
Dried Salted Atlantic Cod
133 mg 31%
Raw Macadamia Nuts
130 mg 30%
Kamut Khorasan Wheat
130 mg 30%
Dry Roasted Sunflower Seeds (salted)
129 mg 30%
Dry Roasted Sunflower Seeds
129 mg 30%
Whole Grain Steel Cut Oats
129 mg 30%
Whole Wheat Pasta, Dry
128 mg 30%
Corn Grain, White
127 mg 30%
Corn Grain, Yellow
127 mg 30%
Yellow Cornmeal, Whole Grain
127 mg 30%
White Cornmeal, Whole Grain
127 mg 30%
Old-Fashioned Rolled Oats
126 mg 30%
Wheat, Hard Red Winter
126 mg 30%
Wheat, Soft Red Winter
126 mg 30%
Oat Flour, Whole-Grain
125 mg 29%
Wheat, Hard Red Spring
124 mg 29%
Whole Spelt Flour
124 mg 29%
Sorghum Flour, Whole-Grai
123 mg 29%
Chinook Salmon, Cooked, Dry Heat
122 mg 29%
Raw Pecans
121 mg 28%
Raw Pistachios
121 mg 28%
Kelp Seaweed
121 mg 28%
Millet Flour
119 mg 28%
Corn Pasta, Gluten-Free, Dry
119 mg 28%
Whole Wheat Flour, Soft Wheat
117 mg 27%
Brown Rice, Long-Grain
116 mg 27%
Sorghum Flour
116 mg 27%
Millet
114 mg 27%
Brown Rice Flour
112 mg 26%
Corn Flour, Blue, Whole-Grain (Harina de maiz morado)
110 mg 26%
Rye Grain
110 mg 26%
Dehydrated Bananas
108 mg 25%
Wakame Seaweed
107 mg 25%
Brown Rice, Parboiled
98 mg 23%
Barley Malt Flour
97 mg 23%
Atlantic Mackerel, Cooked, Dry Heat
97 mg 23%
Barley Flour
96 mg 22%
Grape Leaves
95 mg 22%
Japanese Soba Noodles, Dry (Buckwheat)
95 mg 22%
Chinook Salmon
95 mg 22%
Corn Flour, Yellow, Whole-Grain
93 mg 22%
Corn Flour, Yellow, Masa, Enriched
93 mg 22%
Corn Flour, White, Whole-Grain
93 mg 22%
Corn Flour, White, Masa
93 mg 22%
Corn Flour, White, Masa, Enriched
93 mg 22%
Wheat, Hard White
93 mg 22%
Rosemary
91 mg 21%
Wheat, Soft White
90 mg 21%
Soybeans, Mature Seeds, Boiled
86 mg 20%
Soybeans, Mature Seeds, Boiled, with Salt
86 mg 20%
Atlantic Pollock, Cooked, Dry Heat
86 mg 20%
Egg Noodles, Spinach, Enriched, Dry
82 mg 19%
Ling, Cooked, Dry Heat
81 mg 19%
Alaska Pollock, Cooked, Dry Heat
81 mg 19%
Peppermint
80 mg 19%
Spinach
79 mg 18%
Pearl Barley
79 mg 18%
Atlantic Mackerel
76 mg 18%
Lima Beans, Immature Seeds, Boiled
74 mg 17%
Lima Beans, Immature Seeds, Boiled, with Salt
74 mg 17%
Sablefish, Cooked, Dry Heat
71 mg 16%
Beet Greens
70 mg 16%
Wasabi
69 mg 16%
Dried Figs
68 mg 16%
Purslane
68 mg 16%
Pigeon Peas, Immature Seeds
68 mg 16%
Atlantic Pollock
67 mg 15%
Green Soybeans
65 mg 15%
Amaranth Grain, Cooked
65 mg 15%
Spaghetti, Protein-Fortified, Dry, Enriched (n x 6.25)
65 mg 15%
Turbot, Cooked, Dry Heat
65 mg 15%
Basil
64 mg 15%
Quinoa, Cooked
64 mg 15%
Corn Bran
64 mg 15%
Bluefin Tuna, Cooked, Dry Heat
64 mg 15%
Spearmint
63 mg 15%
Rye Flour
63 mg 15%
Pasta, Fresh-Refrigerated, Spinach, as Purchased
63 mg 15%
Ling
63 mg 15%
Alaskan King Crab, Cooked, Moist Heat
63 mg 15%
Snow Crab, Cooked, Moist Heat
63 mg 15%
Spinach Spaghetti, Cooked
62 mg 14%
Lemon Grass (Lemongrass)
60 mg 14%
Green Soybeans, Boiled, with Salt
60 mg 14%
Green Soybeans, Boiled
60 mg 14%
Salted Mackerel
60 mg 14%
Cuttlefish, Cooked, Moist Heat
60 mg 14%
Octopus, Cooked, Moist Heat
60 mg 14%
Scallop, Cooked, Breaded and Fried
59 mg 14%
Lima Beans, Immature Seeds
58 mg 13%
Egg Noodles, Dry
58 mg 13%
Egg Noodles, Enriched, Dry
58 mg 13%
Dungeness Crab, Cooked, Moist Heat
58 mg 13%
Eastern Oyster, Cooked, Breaded and Fried
58 mg 13%
Okra
57 mg 13%
Abalone, Cooked, Fried
56 mg 13%
Dill
55 mg 13%
Amaranth Leaves
55 mg 13%
Sablefish (Black Cod)
55 mg 13%
Whole Wheat Pasta, Cooked
54 mg 12%
Spot, Cooked, Dry Heat
54 mg 12%
Eastern Oyster (Canned)
54 mg 12%
Pasta Dry
53 mg 12%
Pasta, Enriched, Dry
53 mg 12%
Sea Bass, Cooked, Dry Heat
53 mg 12%
Pasta, Gluten-Free, Rice Flour and Rice Bran Extract, Cooked, DE BOLES
52 mg 12%
Buckwheat, Roasted, Cooked
51 mg 12%
Turbot
51 mg 12%
Striped Bass, Cooked, Dry Heat
51 mg 12%
Spiny Lobster, Cooked, Moist Heat
51 mg 12%
Parsley
50 mg 11%
Teff, Cooked
50 mg 11%
Bluefin Tuna
50 mg 11%
Spelt, Cooked
49 mg 11%
Shark
49 mg 11%
Alaskan King Crab
49 mg 11%
Snow Crab
49 mg 11%
Mung Beans, Boiled
48 mg 11%
Mung Beans, Boiled, with Salt
48 mg 11%
Kamut Khorasan Wheat, Cooked
48 mg 11%
Abalone
48 mg 11%
Lentils, Dry
47 mg 11%
Arugula
47 mg 11%
Semolina
47 mg 11%
Semolina Flour
46.3 mg 11%
Vgetable Macaroni, Enriched, Dry
46 mg 10%
Pasta, Fresh-Refrigerated, Plain, as Purchased
46 mg 10%
Atlantic Herring, Kippered
46 mg 10%
Sturgeon, Mixed Species, Cooked, Dry Heat
45 mg 10%
Dungeness Crab
45 mg 10%
Yard Long Beans (Yardlong)
44 mg 10%
Couscous
44 mg 10%
Millet, Cooked
44 mg 10%
Brown Rice, Medium-Grain, Cooked
44 mg 10%
Skipjack Tuna, Cooked, Dry Heat
44 mg 10%
Pacific Oyster, Cooked, Moist Heat
44 mg 10%
Ginger
43 mg 10%
Acorn Squash, Baked
43 mg 10%
Acorn Squash, Baked, with Salt
43 mg 10%
Cooked Shark Meat
43 mg 10%
Northern Lobster, Cooked, Moist Heat
43 mg 10%
Dried Peaches
42 mg 10%
Chives
42 mg 10%
Yard Long Beans, Boiled
42 mg 10%
Yard Long Beans, Boiled, with Salt
42 mg 10%
Bluefish, Cooked, Dry Heat
42 mg 10%
Spot
42 mg 10%
Whitefish, Cooked, Dry Heat
42 mg 10%
Atlantic Croaker, Cooked, Breaded and Fried
42 mg 10%
Atlantic Cod, Cooked, Dry Heat
42 mg 10%
Yellowfin Tuna, Cooked, Dry Heat
42 mg 10%
Emu Fan Fillet
42 mg 10%
Dried Plums (Prunes)
41 mg 9%