Top 35 Foods Highest in Magnesium (Mg) Per 100 Calories (Nutrient Density)

Maximize Magnesium (Mg) (mg) while staying in a calorie deficit: USDA foods ranked by Magnesium (Mg) delivered per 100 kcal of energy. Essential cofactor for ATP-Mg complexes, vascular smooth muscle relaxation, sleep quality, and insulin sensitivity.

USDA Leaderboard: Top 35 Foods Highest in Magnesium (Mg) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Dock, raw (103 mg per 100g).

Rank	USDA Food Item	Magnesium (Mg) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Dock, raw	103 mg	24.5%	468 mg	22 kcal · 2g P
#2	Epazote, raw	121 mg	28.8%	378 mg	32 kcal · 0.33g P
#3	Spinach, for use on a sandwich	93 mg	22.1%	344 mg	27 kcal · 2.85g P
#4	Spinach, cooked, as ingredient	109 mg	26%	330 mg	33 kcal · 3.42g P
#5	Seaweed, irishmoss, raw	144 mg	34.3%	294 mg	49 kcal · 1.51g P
#6	Seaweed, kelp, raw	121 mg	28.8%	281 mg	43 kcal · 1.68g P
#7	Basil, raw	64 mg	15.2%	278 mg	23 kcal · 3.15g P
#8	Seaweed, agar, raw	67 mg	16%	258 mg	26 kcal · 0.54g P
#9	Borage, raw	52 mg	12.4%	248 mg	21 kcal · 1.8g P
#10	Rice bran, crude	781 mg	100%	247 mg	316 kcal · 13.3g P
#11	Seaweed, wakame, raw	107 mg	25.5%	238 mg	45 kcal · 3.03g P
#12	Prickly pears, raw	85 mg	20.2%	207 mg	41 kcal · 0.73g P
#13	Spinach, fresh, cooked with butter or margarine	106 mg	25.2%	193 mg	55 kcal · 3.33g P
#14	Chard, cooked	84 mg	20%	191 mg	44 kcal · 1.88g P
#15	Jute, potherb, raw	64 mg	15.2%	188 mg	34 kcal · 4.65g P
#16	Lettuce, arugula, raw	47 mg	11.2%	188 mg	25 kcal · 2.58g P
#17	Seaweed, cooked, no added fat	77 mg	18.3%	188 mg	41 kcal · 3.51g P
#18	Seaweed, raw	77 mg	18.3%	188 mg	41 kcal · 3.51g P
#19	Spinach, canned, cooked with butter or margarine	74 mg	17.6%	176 mg	42 kcal · 2.74g P
#20	Spinach, fresh, cooked with oil	106 mg	25.2%	168 mg	63 kcal · 3.31g P
#21	Sweet potato leaves, raw	70 mg	16.7%	167 mg	42 kcal · 2.49g P
#22	Squash, zucchini, baby, raw	33 mg	7.9%	157 mg	21 kcal · 2.71g P
#23	Beet greens, cooked	73 mg	17.4%	152 mg	48 kcal · 2.3g P
#24	Fireweed, leaves, raw	156 mg	37.1%	151 mg	103 kcal · 4.71g P
#25	Spinach, canned, cooked with oil	74 mg	17.6%	151 mg	49 kcal · 2.73g P
#26	Spinach, frozen, cooked with butter or margarine	79 mg	18.8%	149 mg	53 kcal · 3.9g P
#27	Cowpeas, leafy tips, raw	43 mg	10.2%	148 mg	29 kcal · 4.1g P
#28	Spearmint, fresh	63 mg	15%	143 mg	44 kcal · 3.29g P
#29	Chives, raw	42 mg	10%	140 mg	30 kcal · 3.27g P
#30	Parsley, raw	50 mg	11.9%	139 mg	36 kcal · 2.97g P
#31	Spinach, frozen, cooked with oil	79 mg	18.8%	134 mg	59 kcal · 3.88g P
#32	Chrysanthemum leaves, raw	32 mg	7.6%	133 mg	24 kcal · 3.36g P
#33	Chrysanthemum, garland, raw	32 mg	7.6%	133 mg	24 kcal · 3.36g P
#34	Cowpeas, young pods with seeds, raw	58 mg	13.8%	132 mg	44 kcal · 3.3g P
#35	Cactus, cooked, fat added	50 mg	11.9%	132 mg	38 kcal · 1.29g P

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