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Foods richest in Magnesium

Magnesium is a mineral that is important for many functions in the body, including maintaining normal muscle and nerve function, keeping a steady heart rhythm, supporting a healthy immune system, and keeping bones strong. The recommended daily intake ranges from 310-420 mg per day for adults.
Read our fully detailed article about Magnesium
Note that for foods in dehydrated or powder form, 100 grams or 1 oz may be a big quantity, that cannot be consumed within one day. In this case, consider other foods in the following table.
Food Magnesium per 100 gr. Magnesium per oz
Rice bran, crude 781 mg 221.4 mg
Seaweed, agar, dried 770 mg 218.3 mg
Seeds, cottonseed meal, partially defatted (glandless) 760 mg 215.5 mg
Seeds, cottonseed flour, partially defatted (glandless) 721 mg 204.4 mg
Seeds, cottonseed flour, low fat (glandless) 716 mg 203 mg
Spices, basil, dried 711 mg 201.6 mg
Seeds, hemp seed, hulled 700 mg 198.5 mg
Spices, coriander leaf, dried 694 mg 196.8 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 692 mg 196.2 mg
Chives, freeze-dried 640 mg 181.5 mg
List continued below
Wheat bran, crude 611 mg 173.2 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 606 mg 171.8 mg
Spearmint, dried 602 mg 170.7 mg
Seeds, pumpkin and squash seed kernels, dried 592 mg 167.8 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added 550 mg 155.9 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt 550 mg 155.9 mg
Cocoa, dry powder, hi-fat or breakfast, plain 519 mg 147.2 mg
Seeds, watermelon seed kernels, dried 515 mg 146 mg
Beverages, nutritional shake mix, high protein, powder 500 mg 141.8 mg
Cocoa, dry powder, unsweetened 499 mg 141.5 mg
Cocoa, dry powder, unsweetened, processed with alkali 476 mg 135 mg
Cocoa, dry powder, hi-fat or breakfast, processed with alkali 476 mg 135 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 473 mg 134.1 mg
Spices, dill weed, dried 451 mg 127.9 mg
Spices, celery seed 440 mg 124.8 mg
Seeds, cottonseed kernels, roasted (glandless) 440 mg 124.8 mg
Soy flour, full-fat, raw 429 mg 121.6 mg
Soy flour, full-fat, raw, crude protein basis (N x 6.25) 429 mg 121.6 mg
Spices, sage, ground 428 mg 121.3 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 410 mg 116.2 mg
Beverages, chocolate powder, no sugar added 410 mg 116.2 mg
Spices, parsley, dried 400 mg 113.4 mg
Seeds, flaxseed 392 mg 111.1 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 385 mg 109.2 mg
Spices, fennel seed 385 mg 109.2 mg
Mothbeans, mature seeds, raw 381 mg 108 mg
Spices, savory, ground 377 mg 106.9 mg
Nuts, brazilnuts, dried, unblanched 376 mg 106.6 mg
Parsley, freeze-dried 372 mg 105.5 mg
Peanut butter, chunky, vitamin and mineral fortified 370 mg 104.9 mg
Spices, mustard seed, ground 370 mg 104.9 mg
Peanut flour, defatted 370 mg 104.9 mg
Soy flour, full-fat, roasted, crude protein basis (N x 6.25) 369 mg 104.6 mg
Soy flour, full-fat, roasted 369 mg 104.6 mg
Spices, cumin seed 366 mg 103.8 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 362 mg 102.6 mg
Seeds, sesame flour, partially defatted 362 mg 102.6 mg
Seeds, sesame butter, paste 362 mg 102.6 mg
Seeds, sesame flour, high-fat 361 mg 102.4 mg
Seeds, sesame seeds, whole, roasted and toasted 356 mg 100.9 mg
Peanut butter, smooth, vitamin and mineral fortified 355 mg 100.7 mg
Seeds, safflower seed kernels, dried 353 mg 100.1 mg
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 353 mg 100.1 mg
Seeds, sesame seeds, whole, dried 351 mg 99.5 mg
Seeds, safflower seed meal, partially defatted 350 mg 99.2 mg
Spices, tarragon, dried 347 mg 98.4 mg
Spices, poppy seed 347 mg 98.4 mg
Spices, marjoram, dried 346 mg 98.1 mg
Seeds, sunflower seed flour, partially defatted 346 mg 98.1 mg
Seeds, sesame meal, partially defatted 346 mg 98.1 mg
Seeds, sesame seed kernels, toasted, without salt added (decorticated) 346 mg 98.1 mg
Seeds, sesame seed kernels, toasted, with salt added (decorticated) 346 mg 98.1 mg
Seeds, sesame seed kernels, dried (decorticated) 345 mg 97.8 mg
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER 340 mg 96.4 mg
Seeds, sesame flour, low-fat 338 mg 95.8 mg
Yardlong beans, mature seeds, raw 338 mg 95.8 mg
SCHIFF,TIGER'S MILK BAR 336 mg 95.3 mg
Seeds, chia seeds, dried 335 mg 95 mg
Cowpeas, catjang, mature seeds, raw 333 mg 94.4 mg
Spices, coriander seed 330 mg 93.6 mg
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE 329 mg 93.3 mg
Beverages, coffee, instant, regular, powder 327 mg 92.7 mg
Beverages, coffee, instant, regular, half the caffeine 327 mg 92.7 mg
Baking chocolate, unsweetened, squares 327 mg 92.7 mg
Seeds, sunflower seed kernels, dried 325 mg 92.1 mg
Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors 321 mg 91 mg
Cereals ready-to-eat, wheat germ, toasted, plain 320 mg 90.7 mg
Cereals ready-to-eat, FAMILIA 317 mg 89.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar 317 mg 89.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors 317 mg 89.9 mg
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar 317 mg 89.9 mg
Soy protein concentrate, produced by alcohol extraction 315 mg 89.3 mg
Seeds, sisymbrium sp. seeds, whole, dried 314 mg 89 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular 313 mg 88.7 mg
Beverages, coffee, instant, decaffeinated, powder 311 mg 88.2 mg
Seeds, sunflower seed butter, without salt 311 mg 88.2 mg
Seeds, sunflower seed butter, with salt added 311 mg 88.2 mg
Soy meal, defatted, raw 306 mg 86.8 mg
Soy meal, defatted, raw, crude protein basis (N x 6.25) 306 mg 86.8 mg
Nuts, pilinuts, dried 302 mg 85.6 mg
Fish, caviar, black and red, granular 300 mg 85.1 mg
Nuts, cashew nuts, raw 292 mg 82.8 mg
Soy flour, defatted 290 mg 82.2 mg
Nuts, almonds, oil roasted, with salt added, smoke flavor 286 mg 81.1 mg
Soy flour, defatted, crude protein basis (N x 6.25) 285 mg 80.8 mg
Soy flour, low-fat 285 mg 80.8 mg
Hyacinth beans, mature seeds, raw 283 mg 80.2 mg
Protein supplement, milk based, Muscle Milk Light, powder 280 mg 79.4 mg
Soybeans, mature seeds, raw 280 mg 79.4 mg
Nuts, almonds, dry roasted, with salt added 279 mg 79.1 mg
See also results per food category: