Magnesium in Foods

Essential mineral involved in over 300 enzymatic reactions, including muscle and nerve function.

Check Magnesium Rankings

All foods Vegetables Fruits Nuts & Seeds Grains Legumes Dairy and Eggs

Top Animal Sources

Food	Magnesium (mg)	All foods
1 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	410.0	> 99%

Top Plant Sources

Food	Magnesium (mg)	All foods
2 Rice bran, crude	781.0	> 99%
3 Seaweed, agar, dried	770.0	> 99%
4 Seeds, cottonseed meal, partially defatted (glandless)	760.0	> 99%
5 Seeds, cottonseed flour, partially defatted (glandless)	721.0	> 99%
6 Seeds, cottonseed flour, low fat (glandless)	716.0	> 99%
7 Spices, basil, dried	711.0	> 99%
8 Seeds, hemp seed, hulled	700.0	> 99%
9 Spices, coriander leaf, dried	694.0	> 99%
10 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	692.0	> 99%
11 Chives, freeze-dried	640.0	> 99%
12 Wheat bran, crude	611.0	> 99%
13 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	606.0	> 99%
14 Spearmint, dried	602.0	> 99%
15 Seeds, pumpkin and squash seed kernels, dried	592.0	> 99%
16 Seeds, pumpkin and squash seed kernels, roasted, with salt added	550.0	> 99%
17 Seeds, pumpkin and squash seed kernels, roasted, without salt	550.0	> 99%
18 Seeds, watermelon seed kernels, dried	515.0	> 99%
19 Seeds, pumpkin seeds (pepitas), raw	499.7	> 99%
20 Spices, dill weed, dried	451.0	> 99%
21 Seeds, cottonseed kernels, roasted (glandless)	440.0	> 99%
22 Spices, celery seed	440.0	> 99%
23 Soy flour, full-fat, raw	429.0	> 99%
24 Spices, sage, ground	428.0	> 99%
25 Spices, parsley, dried	400.0	> 99%
26 Seeds, flaxseed	392.0	> 99%
27 Spices, fennel seed	385.0	> 99%
28 Mothbeans, mature seeds, raw	381.0	> 99%
29 Spices, savory, ground	377.0	> 99%
30 Nuts, brazilnuts, dried, unblanched	376.0	> 99%
31 Flaxseed, ground	372.1	> 99%
32 Parsley, freeze-dried	372.0	> 99%
33 Spices, mustard seed, ground	370.0	> 99%
34 Peanut butter, chunky, vitamin and mineral fortified	370.0	> 99%
35 Peanut flour, defatted	370.0	> 99%
36 Soy flour, full-fat, roasted	369.0	> 99%
37 Spices, cumin seed	366.0	> 99%
38 Seeds, sesame flour, partially defatted	362.0	> 99%
39 Seeds, sesame butter, paste	362.0	> 99%
40 Seeds, sesame flour, high-fat	361.0	> 99%
41 Seeds, sunflower seed kernels, dry roasted, with salt added	358.0	> 99%
42 Sesame butter, creamy	356.8	> 99%
43 Seeds, sesame seeds, whole, roasted and toasted	356.0	> 99%

Other & Unclassified Foods

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Food	Magnesium (mg)	All foods
44 Beverages, nutritional shake mix, high protein, powder	500.0	> 99%
45 Cocoa, dry powder, unsweetened	499.0	> 99%
46 Cocoa, dry powder, unsweetened, processed with alkali	476.0	> 99%
47 Cocoa, dry powder, hi-fat or breakfast, processed with alkali	476.0	> 99%
48 Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan	473.0	> 99%
49 Beverages, chocolate powder, no sugar added	410.0	> 99%
50 Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	385.0	> 99%