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Data source: USDA FoodData Central (Public Domain) © 2026 NutriDB

Nutrient Rankings/Magnesium

💪 Foods Highest in Magnesium — TOP 30(per 100g)

Involved in over 300 enzymatic reactions. Important for muscle, nerve, and bone health. FDA Daily Value: 420mg.

AllPork ProductsVegetables and Vegetable ProductsNut and Seed ProductsBeef ProductsBeveragesFinfish and Shellfish ProductsLegumes and Legume ProductsLamb, Veal, and Game ProductsBaked ProductsSweetsCereal Grains and PastaFast FoodsMeals, Entrees, and Side DishesSnacksRestaurant FoodsDairy and Egg ProductsSpices and HerbsBaby FoodsFats and OilsPoultry ProductsSoups, Sauces, and GraviesSausages and Luncheon MeatsBreakfast CerealsFruits and Fruit Juices
#FoodCategoryMagnesium(mg)% DV
🥇Rice bran, crude
Cereal Grains and Pasta
781186%
🥈Seaweed, agar, dried
Vegetables and Vegetable Products
770183%
🥉Seeds, cottonseed meal, partially defatted (glandless)
Nut and Seed Products
760181%
4Seeds, cottonseed flour, partially defatted (glandless)
Nut and Seed Products
721172%
5Seeds, cottonseed flour, low fat (glandless)
Nut and Seed Products
716171%
6Spices, basil, dried
Spices and Herbs
711169%
7Seeds, hemp seed, hulled
Nut and Seed Products
700167%
8Spices, coriander leaf, dried
Spices and Herbs
694165%
9Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry
Vegetables and Vegetable Products
692165%
10Chives, freeze-dried
Vegetables and Vegetable Products
640152%
11Wheat bran, crude
Cereal Grains and Pasta
611146%
12Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran
Breakfast Cereals
606144%
13Spearmint, dried
Spices and Herbs
602143%
14Seeds, pumpkin and squash seed kernels, dried
Nut and Seed Products
592141%
15Seeds, pumpkin and squash seed kernels, roasted, without salt
Nut and Seed Products
550131%
16Seeds, pumpkin and squash seed kernels, roasted, with salt added
Nut and Seed Products
550131%
17Seeds, watermelon seed kernels, dried
Nut and Seed Products
515123%
18Beverages, nutritional shake mix, high protein, powder
Beverages
500119%
19Seeds, pumpkin seeds (pepitas), raw
Nut and Seed Products
499.7119%
20Cocoa, dry powder, unsweetened
Sweets
499119%
21Cocoa, dry powder, unsweetened, processed with alkali
Sweets
476113%
22Cocoa, dry powder, hi-fat or breakfast, processed with alkali
Sweets
476113%
23Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,
Beverages
473113%
24Spices, dill weed, dried
Spices and Herbs
451107%
25Seeds, cottonseed kernels, roasted (glandless)
Nut and Seed Products
440105%
26Spices, celery seed
Spices and Herbs
440105%
27Soy flour, full-fat, raw
Legumes and Legume Products
429102%
28Spices, sage, ground
Spices and Herbs
428102%
29Beverages, chocolate powder, no sugar added
Beverages
41098%
30Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted
Dairy and Egg Products
41098%

1–30 of 7,628 foods

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Other Nutrient Rankings

🥩 Protein🩸 Iron🦴 Calcium🍊 Vitamin C🌾 Dietary Fiber⚡ Potassium👁️ Vitamin A☀️ Vitamin D🔋 Thiamine (B1)🟡 Riboflavin (B2)🔥 Energy🧈 Fat🍚 Carbohydrates🧂 Sodium🦪 Zinc🫀 Cholesterol🌻 Vitamin E🥬 Vitamin K🥩 Vitamin B12
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Related Products & Books

Magnesium Glycinate

Supplement

Highly bioavailable form for sleep quality, stress relief, and muscle relaxation. Gentle on digestion.

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The Magnesium Miracle

Health Science

Explores the wide-ranging effects of magnesium deficiency on sleep, anxiety, heart health, and metabolism.

View on Amazon

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov