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Foods high in Magnesium, Mg

Top food sources of Magnesium, Mg ranked from USDA FoodData Central — per 100 g and per serving.

Showing top 50 foods

Per 100 g: mg

  1. 1

    Rice bran, crude

    781 mg/ 100 g921,58 mg (118 g serving)186% DV
  2. 2

    Seaweed, agar, dried

    770 mg/ 100 g183% DV
  3. 3

    Seeds, cottonseed meal

    760 mg/ 100 g215,46 mg (28 g serving)181% DV
  4. 4

    Seeds, cottonseed flour

    721 mg/ 100 g677,74 mg (94 g serving)172% DV
  5. 5

    Seeds, cottonseed flour

    716 mg/ 100 g202,99 mg (28 g serving)170% DV
  6. 6

    Spices, basil, dried

    711 mg/ 100 g4,98 mg (1 g serving)169% DV
  7. 7

    Seeds, hemp seed

    700 mg/ 100 g210 mg (30 g serving)167% DV
  8. 8

    Spices, coriander leaf, dried

    694 mg/ 100 g4,16 mg (1 g serving)165% DV
  9. 9

    Seaweed, Canadian Cultivated EMI-TSUNOMATA

    692 mg/ 100 g34,6 mg (5 g serving)165% DV
  10. 10

    Chives, freeze-dried

    640 mg/ 100 g1,28 mg (0 g serving)152% DV
  11. 11

    Wheat bran, crude

    611 mg/ 100 g354,38 mg (58 g serving)145% DV
  12. 12

    Wheat bran

    611 mg/ 100 g366,6 mg (60 g serving)145% DV
  13. 13

    Cereals ready-to-eat, SUN COUNTRY

    606 mg/ 100 g96,96 mg (16 g serving)144% DV
  14. 14

    Spearmint, dried

    602 mg/ 100 g3,01 mg (1 g serving)143% DV
  15. 15

    Seeds, pumpkin and squash seed kernels, dried

    592 mg/ 100 g763,68 mg (129 g serving)141% DV
  16. 16

    Seeds, pumpkin and squash seed kernels, roasted

    550 mg/ 100 g649 mg (118 g serving)131% DV
  17. 17

    Seeds, pumpkin and squash seed kernels, roasted

    550 mg/ 100 g649 mg (118 g serving)131% DV
  18. 18

    Pumpkin seeds, NFS

    550 mg/ 100 g792 mg (144 g serving)131% DV
  19. 19

    Pumpkin seeds, unsalted

    550 mg/ 100 g792 mg (144 g serving)131% DV
  20. 20

    Pumpkin seeds, salted

    543 mg/ 100 g781,92 mg (144 g serving)129% DV
  21. 21

    Seeds, watermelon seed kernels, dried

    515 mg/ 100 g556,2 mg (108 g serving)123% DV
  22. 22

    Beverages, nutritional shake mix

    500 mg/ 100 g50 mg (10 g serving)119% DV
  23. 23

    Nutritional powder mix, high protein (Herbalife)

    500 mg/ 100 g62,5 mg (13 g serving)119% DV
  24. 24

    Nutritional powder mix, high protein

    500 mg/ 100 g220 mg (44 g serving)119% DV
  25. 25

    Cocoa, dry powder

    499 mg/ 100 g429,14 mg (86 g serving)119% DV
  26. 26

    Cocoa powder, not reconstituted

    499 mg/ 100 g24,95 mg (5 g serving)119% DV
  27. 27

    Seaweed, dried

    482 mg/ 100 g72,3 mg (15 g serving)115% DV
  28. 28

    Cocoa, dry powder

    476 mg/ 100 g409,36 mg (86 g serving)113% DV
  29. 29

    Cocoa, dry powder

    476 mg/ 100 g28,56 mg (6 g serving)113% DV
  30. 30

    Beverages, UNILEVER

    473 mg/ 100 g122,98 mg (26 g serving)113% DV
  31. 31

    Nutritional powder mix, high protein (Slim Fast)

    473 mg/ 100 g122,98 mg (26 g serving)113% DV
  32. 32

    Spices, dill weed, dried

    451 mg/ 100 g4,51 mg (1 g serving)107% DV
  33. 33

    Seeds, cottonseed kernels, roasted (glandless)

    440 mg/ 100 g655,6 mg (149 g serving)105% DV
  34. 34

    Spices, celery seed

    440 mg/ 100 g8,8 mg (2 g serving)105% DV
  35. 35

    Soy flour, full-fat, raw

    429 mg/ 100 g360,36 mg (84 g serving)102% DV
  36. 36

    Spices, sage, ground

    428 mg/ 100 g3 mg (1 g serving)102% DV
  37. 37

    Beverage, instant breakfast powder

    410 mg/ 100 g22,96 mg (6 g serving)98% DV
  38. 38

    Beverages, chocolate powder

    410 mg/ 100 g45,1 mg (11 g serving)98% DV
  39. 39

    Chocolate beverage powder, light

    410 mg/ 100 g41 mg (10 g serving)98% DV
  40. 40

    Nutritional powder mix, sugar free (Carnation Instant Breakfast)

    410 mg/ 100 g82 mg (20 g serving)98% DV
  41. 41

    Spices, parsley, dried

    400 mg/ 100 g2 mg (1 g serving)95% DV
  42. 42

    Seeds, flaxseed

    392 mg/ 100 g40,38 mg (10 g serving)93% DV
  43. 43

    Spices, fennel seed

    385 mg/ 100 g7,7 mg (2 g serving)92% DV
  44. 44

    Beverages, UNILEVER

    385 mg/ 100 g100,1 mg (26 g serving)92% DV
  45. 45

    Nutritional powder mix (Slim Fast)

    385 mg/ 100 g100,1 mg (26 g serving)92% DV
  46. 46

    Nutritional powder mix, sugar free (Slim Fast)

    385 mg/ 100 g53,9 mg (14 g serving)92% DV
  47. 47

    Mothbeans, mature seeds, raw

    381 mg/ 100 g746,76 mg (196 g serving)91% DV
  48. 48

    Spices, savory, ground

    377 mg/ 100 g5,28 mg (1 g serving)90% DV
  49. 49

    Nuts, brazilnuts, dried

    376 mg/ 100 g500,08 mg (133 g serving)90% DV
  50. 50

    Brazil nuts

    376 mg/ 100 g18,8 mg (5 g serving)90% DV

Why Magnesium, Mg matters

Magnesium, Mg is an essential mineral. It appears naturally in a range of whole foods and is catalogued by USDA FoodData Central with per-100 g values for thousands of ingredients. The ranked list above surfaces the highest-density food sources in the USDA dataset.

Daily intake reference

Adult Daily Value (DV)420 mg per day

Best for these diets

The highest-ranking Magnesium, Mg foods fit naturally into these dietary patterns:

Explore other nutrients

Browse top food sources for other vitamins and minerals:

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