Minerals
Top 50 Foods Highest in Magnesium, Mg
Ranked by Magnesium, Mg content per 100g edible portion. Daily Value: 420 mg (FDA 2020). Data from USDA FoodData Central.
Magnesium, Mg: benefits, deficiency & absorption tips#1 Highest
Rice bran, crude
781 mg
Daily Value
420 mg
FDA 2020
Foods ranked
49
with Magnesium, Mg data
Complete Ranking — Magnesium, Mg per 100g
| # | Food | Magnesium, Mg (mg) | % DV | Calories | Group |
|---|---|---|---|---|---|
| 1 | Rice bran, crude | 781 | 186% (Excellent) | 316 kcal | Cereal Grains and Pasta |
| 2 | Seaweed, agar, dried vs #1 | 770 | 183% (Excellent) | 306 kcal | Vegetables and Vegetable Products |
| 3 | Seeds, cottonseed meal, partially defatted (glandless) vs #1 | 760 | 181% (Excellent) | 367 kcal | Nut and Seed Products |
| 4 | Seeds, cottonseed flour, partially defatted (glandless) vs #1 | 721 | 172% (Excellent) | 359 kcal | Nut and Seed Products |
| 5 | Seeds, cottonseed flour, low fat (glandless) vs #1 | 716 | 170% (Excellent) | 332 kcal | Nut and Seed Products |
| 6 | Spices, basil, dried vs #1 | 711 | 169% (Excellent) | 233 kcal | Spices and Herbs |
| 7 | Seeds, hemp seed, hulled vs #1 | 700 | 167% (Excellent) | 553 kcal | Nut and Seed Products |
| 8 | Spices, coriander leaf, dried vs #1 | 694 | 165% (Excellent) | 279 kcal | Spices and Herbs |
| 9 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry vs #1 | 692 | 165% (Excellent) | 259 kcal | Vegetables and Vegetable Products |
| 10 | Chives, freeze-dried vs #1 | 640 | 152% (Excellent) | 311 kcal | Vegetables and Vegetable Products |
| 11 | Wheat bran, crude vs #1 | 611 | 145% (Excellent) | 216 kcal | Cereal Grains and Pasta |
| 12 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran vs #1 | 606 | 144% (Excellent) | 200 kcal | Breakfast Cereals |
| 13 | Spearmint, dried vs #1 | 602 | 143% (Excellent) | 285 kcal | Spices and Herbs |
| 14 | Seeds, pumpkin and squash seed kernels, dried vs #1 | 592 | 141% (Excellent) | 559 kcal | Nut and Seed Products |
| 15 | Seeds, pumpkin and squash seed kernels, roasted, with salt added vs #1 | 550 | 131% (Excellent) | 574 kcal | Nut and Seed Products |
| 16 | Seeds, pumpkin and squash seed kernels, roasted, without salt vs #1 | 550 | 131% (Excellent) | 574 kcal | Nut and Seed Products |
| 17 | Seeds, watermelon seed kernels, dried vs #1 | 515 | 123% (Excellent) | 557 kcal | Nut and Seed Products |
| 18 | Beverages, nutritional shake mix, high protein, powder vs #1 | 500 | 119% (Excellent) | 392 kcal | Beverages |
| 19 | Seeds, pumpkin seeds (pepitas), raw vs #1 | 500 | 119% (Excellent) | — | Nut and Seed Products |
| 20 | Cocoa, dry powder, unsweetened vs #1 | 499 | 119% (Excellent) | 228 kcal | Sweets |
| 21 | Cocoa, dry powder, unsweetened, processed with alkali vs #1 | 476 | 113% (Excellent) | 220 kcal | Sweets |
| 22 | Cocoa, dry powder, hi-fat or breakfast, processed with alkali vs #1 | 476 | 113% (Excellent) | 479 kcal | Sweets |
| 23 | Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, vs #1 | 473 | 113% (Excellent) | 433 kcal | Beverages |
| 24 | Spices, dill weed, dried vs #1 | 451 | 107% (Excellent) | 253 kcal | Spices and Herbs |
| 25 | Seeds, cottonseed kernels, roasted (glandless) vs #1 | 440 | 105% (Excellent) | 506 kcal | Nut and Seed Products |
| 26 | Spices, celery seed vs #1 | 440 | 105% (Excellent) | 392 kcal | Spices and Herbs |
| 27 | Soy flour, full-fat, raw vs #1 | 429 | 102% (Excellent) | 434 kcal | Legumes and Legume Products |
| 28 | Spices, sage, ground vs #1 | 428 | 102% (Excellent) | 315 kcal | Spices and Herbs |
| 29 | Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted vs #1 | 410 | 98% (High) | 358 kcal | Dairy and Egg Products |
| 30 | Beverages, chocolate powder, no sugar added vs #1 | 410 | 98% (High) | 350 kcal | Beverages |
| 31 | Spices, parsley, dried vs #1 | 400 | 95% (High) | 292 kcal | Spices and Herbs |
| 32 | Seeds, flaxseed vs #1 | 392 | 93% (High) | 534 kcal | Nut and Seed Products |
| 33 | Spices, fennel seed vs #1 | 385 | 92% (High) | 345 kcal | Spices and Herbs |
| 34 | Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan vs #1 | 385 | 92% (High) | 448 kcal | Beverages |
| 35 | Mothbeans, mature seeds, raw vs #1 | 381 | 91% (High) | 343 kcal | Legumes and Legume Products |
| 36 | Spices, savory, ground vs #1 | 377 | 90% (High) | 272 kcal | Spices and Herbs |
| 37 | Nuts, brazilnuts, dried, unblanched vs #1 | 376 | 90% (High) | 659 kcal | Nut and Seed Products |
| 38 | Flaxseed, ground vs #1 | 372 | 89% (High) | — | Nut and Seed Products |
| 39 | Parsley, freeze-dried vs #1 | 372 | 89% (High) | 271 kcal | Vegetables and Vegetable Products |
| 40 | Spices, mustard seed, ground vs #1 | 370 | 88% (High) | 508 kcal | Spices and Herbs |
| 41 | Peanut butter, chunky, vitamin and mineral fortified vs #1 | 370 | 88% (High) | 593 kcal | Legumes and Legume Products |
| 42 | Peanut flour, defatted vs #1 | 370 | 88% (High) | 327 kcal | Legumes and Legume Products |
| 43 | Soy flour, full-fat, roasted vs #1 | 369 | 88% (High) | 439 kcal | Legumes and Legume Products |
| 44 | Spices, cumin seed vs #1 | 366 | 87% (High) | 375 kcal | Spices and Herbs |
| 45 | Seeds, sesame flour, partially defatted vs #1 | 362 | 86% (High) | 382 kcal | Nut and Seed Products |
| 46 | Seeds, sesame butter, paste vs #1 | 362 | 86% (High) | 586 kcal | Nut and Seed Products |
| 47 | Seeds, sesame flour, high-fat vs #1 | 361 | 86% (High) | 526 kcal | Nut and Seed Products |
| 48 | Sesame butter, creamy vs #1 | 357 | 85% (High) | — | Nut and Seed Products |
| 49 | Seeds, sesame seeds, whole, roasted and toasted vs #1 | 356 | 85% (High) | 565 kcal | Nut and Seed Products |
* All values per 100g edible portion. % Daily Values based on FDA 2020 (2,000 kcal diet). Rankings update automatically when USDA data is refreshed.