Common whole-food sources of magnesium

Pumpkin seeds
roasted
~550mg
Almonds
~270mg
Dark chocolate
70-85%
~228mg
Spinach
cooked
~87mg
Lentils
cooked
~36mg

Note: The exact ranking below may include dried, fortified, or processed foods with higher concentration. These examples are common foods with validated per-100g values. How these are chosen.

All foods Dairy and Eggs Fruits Grains Legumes Nuts & Seeds Vegetables
# Food Category mg / 100g
4 Seeds, cottonseed flour, partially defatted (glandless) Nuts & Seeds
721.0
5 Seeds, cottonseed flour, low fat (glandless) Nuts & Seeds
716.0
6 Spices, basil, dried
711.0
7 Seeds, hemp seed, hulled Nuts & Seeds
700.0
8 Spices, coriander leaf, dried
694.0
9 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry Vegetables
692.0
10 Chives, freeze-dried Vegetables
640.0
11 Wheat bran, crude Grains
611.0
12 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran
606.0
13 Spearmint, dried
602.0
14 Seeds, pumpkin and squash seed kernels, dried Nuts & Seeds
592.0
15 Seeds, pumpkin and squash seed kernels, roasted, with salt added Nuts & Seeds
550.0
16 Seeds, pumpkin and squash seed kernels, roasted, without salt Nuts & Seeds
550.0
17 Seeds, watermelon seed kernels, dried Nuts & Seeds
515.0
18 Beverages, nutritional shake mix, high protein, powder
500.0
19 Seeds, pumpkin seeds (pepitas), raw Nuts & Seeds
499.7
20 Cocoa, dry powder, unsweetened
499.0
21 Cocoa, dry powder, unsweetened, processed with alkali
476.0
22 Cocoa, dry powder, hi-fat or breakfast, processed with alkali
476.0
23 Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan
473.0
24 Spices, dill weed, dried
451.0
25 Seeds, cottonseed kernels, roasted (glandless) Nuts & Seeds
440.0
26 Spices, celery seed
440.0
27 Soy flour, full-fat, raw Legumes
429.0
28 Spices, sage, ground
428.0
29 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted Dairy and Eggs
410.0
30 Beverages, chocolate powder, no sugar added
410.0
31 Spices, parsley, dried
400.0
32 Seeds, flaxseed Nuts & Seeds
392.0
33 Spices, fennel seed
385.0
34 Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan
385.0
35 Mothbeans, mature seeds, raw Legumes
381.0
36 Spices, savory, ground
377.0
37 Nuts, brazilnuts, dried, unblanched Nuts & Seeds
376.0
38 Flaxseed, ground Nuts & Seeds
372.1
39 Parsley, freeze-dried Vegetables
372.0
40 Spices, mustard seed, ground
370.0
41 Peanut butter, chunky, vitamin and mineral fortified Legumes
370.0
42 Peanut flour, defatted Legumes
370.0
43 Soy flour, full-fat, roasted Legumes
369.0
44 Spices, cumin seed
366.0
45 Seeds, sesame flour, partially defatted Nuts & Seeds
362.0
46 Seeds, sesame butter, paste Nuts & Seeds
362.0
47 Seeds, sesame flour, high-fat Nuts & Seeds
361.0
48 Seeds, sunflower seed kernels, dry roasted, with salt added Nuts & Seeds
358.0
49 Sesame butter, creamy Nuts & Seeds
356.8
50 Seeds, sesame seeds, whole, roasted and toasted Nuts & Seeds
356.0