Top 35 Foods Highest in Magnesium (Mg) (USDA Per 100g Ranking)

Ranked across 2,500 verified whole USDA foods by Magnesium (Mg) (mg per 100g) with % Daily Value, calorie density, and macro ratios. Essential cofactor for ATP-Mg complexes, vascular smooth muscle relaxation, sleep quality, and insulin sensitivity.

USDA Leaderboard: Top 35 Foods Highest in Magnesium (Mg) (USDA Per 100g Ranking)

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: Rice bran, crude (781 mg per 100g).

Rank	USDA Food Item	Magnesium (Mg) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Rice bran, crude	781 mg	100%	247 mg	316 kcal · 13.3g P
#2	Pumpkin seeds, unsalted	550 mg	100%	95.8 mg	574 kcal · 29.8g P
#3	Pumpkin seeds, salted	543 mg	100%	95.8 mg	567 kcal · 29.5g P
#4	Spices, celery seed	440 mg	100%	112 mg	392 kcal · 18.1g P
#5	Soy flour, full-fat, raw	429 mg	100%	98.8 mg	434 kcal · 37.8g P
#6	Mothbeans, mature seeds, raw	381 mg	90.7%	111 mg	343 kcal · 22.9g P
#7	Flax seeds	372 mg	88.6%	68.3 mg	545 kcal · 18g P
#8	Soy flour, full-fat, roasted	369 mg	87.9%	84.1 mg	439 kcal · 38.1g P
#9	Yardlong beans, mature seeds, raw	338 mg	80.5%	97.4 mg	347 kcal · 24.3g P
#10	Chia seeds	335 mg	79.8%	68.9 mg	486 kcal · 16.5g P
#11	Cowpeas, catjang, mature seeds, raw	333 mg	79.3%	97.1 mg	343 kcal · 23.9g P
#12	Seeds, sunflower seed butter, without salt	311 mg	74%	50.4 mg	617 kcal · 17.3g P
#13	Soy meal, defatted, raw	306 mg	72.9%	90.8 mg	337 kcal · 49.2g P
#14	Nuts, cashew nuts, raw	292 mg	69.5%	52.8 mg	553 kcal · 18.2g P
#15	Papad, grilled or broiled	271 mg	64.5%	73 mg	371 kcal · 25.6g P
#16	Nuts, almonds	270 mg	64.3%	46.6 mg	579 kcal · 21.1g P
#17	Nuts, almonds, blanched	268 mg	63.8%	45.4 mg	590 kcal · 21.4g P
#18	Buckwheat flour, whole-groat	251 mg	59.8%	74.9 mg	335 kcal · 12.6g P
#19	Oat bran, raw	235 mg	56%	95.5 mg	246 kcal · 17.3g P
#20	Lima beans, large, mature seeds, raw	224 mg	53.3%	66.3 mg	338 kcal · 21.5g P
#21	Beans, yellow, mature seeds, raw	222 mg	52.9%	64.3 mg	345 kcal · 22g P
#22	Buckwheat groats, roasted, dry	221 mg	52.6%	63.9 mg	346 kcal · 11.7g P
#23	Nuts, walnuts, black, dried	201 mg	47.9%	32.5 mg	619 kcal · 24.1g P
#24	Lupins, mature seeds, raw	198 mg	47.1%	53.4 mg	371 kcal · 36.2g P
#25	Broadbeans (fava beans), mature seeds, raw	192 mg	45.7%	56.3 mg	341 kcal · 26.1g P
#26	Beans, white, mature seeds, raw	190 mg	45.2%	57.1 mg	333 kcal · 23.4g P
#27	Beans, french, mature seeds, raw	188 mg	44.8%	54.8 mg	343 kcal · 18.8g P
#28	Lima beans, thin seeded (baby), mature seeds, raw	188 mg	44.8%	56.1 mg	335 kcal · 20.6g P
#29	Peanuts, spanish, raw	188 mg	44.8%	33 mg	570 kcal · 26.1g P
#30	Peanuts, valencia, raw	184 mg	43.8%	32.3 mg	570 kcal · 25.1g P
#31	Beans, pink, mature seeds, raw	182 mg	43.3%	53.1 mg	343 kcal · 21g P
#32	Piki bread, made from blue cornmeal (Hopi)	181 mg	43.1%	46.4 mg	390 kcal · 9.06g P
#33	Tomato powder	178 mg	42.4%	58.9 mg	302 kcal · 12.9g P
#34	Wild rice, raw	177 mg	42.1%	49.6 mg	357 kcal · 14.7g P
#35	Beans, navy, mature seeds, raw	175 mg	41.7%	51.9 mg	337 kcal · 22.3g P

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