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100 FOODS HIGHEST IN MAGNESIUM

Magnesium is a mineral that is a cofactor, or helper molecule, in over 300 enzyme systems that regulate a variety of biochemical reactions in the body. This nutrient is important for the regulation of nerve and muscle function, and blood sugar levels.

Click on a food item to see all of the nutrient details for that item.

All nutrition data is for a 100 gm serving, as per the USDA
Rice bran, crude
781.0 mg
Seaweed, agar, dried
770.0 mg
Seeds, cottonseed meal, partially defatted (glandless)
760.0 mg
Seeds, cottonseed flour, partially defatted (glandless)
721.0 mg
Spices, coriander leaf, dried
694.0 mg
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry
692.0 mg
Chives, freeze-dried
640.0 mg
Wheat bran, crude
611.0 mg
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran
606.0 mg
Seeds, pumpkin and squash seed kernels, roasted, with salt added
550.0 mg
Seeds, pumpkin and squash seed kernels, roasted, without salt
550.0 mg
Cocoa, dry powder, hi-fat or breakfast, plain
519.0 mg
Beverages, nutritional shake mix, high protein, powder
500.0 mg
Cocoa, dry powder, unsweetened, processed with alkali
476.0 mg
Cocoa, dry powder, hi-fat or breakfast, processed with alkali
476.0 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, powder, 3-2-1 Plan
473.0 mg
Spices, dill weed, dried
451.0 mg
Seeds, cottonseed kernels, roasted (glandless)
440.0 mg
Soy flour, full-fat, raw, crude protein basis (N x 6.25)
429.0 mg
Soy flour, full-fat, raw
429.0 mg
Spices, sage, ground
428.0 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted
410.0 mg
Spices, parsley, dried
400.0 mg
Seeds, flaxseed
392.0 mg
Spices, fennel seed
385.0 mg
Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan
385.0 mg
Spices, savory, ground
377.0 mg
Parsley, freeze-dried
372.0 mg
Peanut butter, chunky, vitamin and mineral fortified
370.0 mg
Spices, mustard seed, ground
370.0 mg
Peanut flour, defatted
370.0 mg
Soy flour, full-fat, roasted
369.0 mg
Soy flour, full-fat, roasted, crude protein basis (N x 6.25)
369.0 mg
Spices, cumin seed
366.0 mg
Seeds, sesame butter, paste
362.0 mg
Seeds, sesame flour, partially defatted
362.0 mg
Cereals ready-to-eat, KELLOGG, KELLOGGS ALL-BRAN Original
362.0 mg
Seeds, sesame flour, high-fat
361.0 mg
Seeds, sesame seeds, whole, roasted and toasted
356.0 mg
Peanut butter, smooth, vitamin and mineral fortified
355.0 mg
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)
353.0 mg
Seeds, sesame seeds, whole, dried
351.0 mg
Seeds, safflower seed meal, partially defatted
350.0 mg
Spices, poppy seed
347.0 mg
Seeds, sesame meal, partially defatted
346.0 mg
Seeds, sesame seed kernels, toasted, with salt added (decorticated)
346.0 mg
Seeds, sunflower seed flour, partially defatted
346.0 mg
Seeds, sesame seed kernels, toasted, without salt added (decorticated)
346.0 mg
Seeds, sesame seed kernels, dried (decorticated)
345.0 mg
Seeds, chia seeds, dried
335.0 mg
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