FoodScore

Ranking · top 30 · per 100g

Foods high in magnesium

Magnesium is involved in over 300 enzymatic reactions, from energy production to muscle function.

Daily target
420mg
USDA / FDA Daily Value
  1. 01
    Hemp Seeds
    700 mg
    82
  2. 02
    Poppy Seeds
    499.7 mg
    85
  3. 03
    Cocoa Powder Unsweetened
    499 mg
    75
  4. 04
    Health Warrior Pumpkin Seed Bar Honey Cinnamon
    389 mg
    41
  5. 05
    Peanut Butter Chunky
    370 mg
    75
  6. 06
    Brazil Nuts Raw
    351.3 mg
    85
  7. 07
    Sesame Seeds Whole
    351 mg
    78
  8. 08
    Chia seeds
    335 mg
    85
  9. 09
    Wheat Germ
    320 mg
    85
  10. 10
    Sunflower Seed Butter
    311 mg
    62
  11. 11
    Almond Butter
    279 mg
    83
  12. 12
    Almonds Dry Roasted
    279 mg
    63
  13. 13
    Almonds (raw)
    270 mg
    84
  14. 14
    Flax Seeds Whole
    262 mg
    84
  15. 15
    Cashews Dry Roasted
    260 mg
    73
  16. 16
    Cashew Butter
    258 mg
    72
  17. 17
    Cashews Raw
    250.6 mg
    85
  18. 18
    MaraNatha Creamy Almond Butter No Salt
    250 mg
    73
  19. 19
    Lemonade
    247 mg
    64
  20. 20
    Molasses
    242 mg
    68
  21. 21
    Dark Chocolate 70 Percent
    228 mg
    50
  22. 22
    Dark Chocolate 85 Percent
    228 mg
    50
  23. 23
    Dark chocolate (70–85% cacao)
    228 mg
    22
  24. 24
    Pine Nuts Raw
    205.9 mg
    85
  25. 25
    Quinoa
    197 mg
    85
  26. 26
    Peanuts Dry Roasted
    178 mg
    56
  27. 27
    Rolled oats (dry)
    177 mg
    85
  28. 28
    Fish Sauce
    175 mg
    55
  29. 29
    Peanut butter (natural)
    168 mg
    59
  30. 30
    Peanut Butter Smooth
    168 mg
    51

How we rank

Foods are sorted highest-first by magnesium content per 100g, then cross-referenced with their overall FoodScore so you can see nutritional quality at a glance. Daily Value references come from the FDA 2016 Nutrition Facts rule, and Dietary Reference Intakes from the NIH. Full methodology is here.

Other nutrient rankings

Foods high in fiberFoods high in ironFoods high in potassiumFoods low in sodiumFoods high in calciumFoods high in omega-3Foods high in proteinFoods high in vitamin D

30 foods in this ranking · 1341 in the full database.