Foods high in magnesium

Per 100 g, the foods highest in magnesium on our list are hemp seeds (700 mg), pumpkin seeds (592 mg) and flaxseed (392 mg). Magnesium is involved in hundreds of reactions in the body, from muscle to nerve function. The daily value is 420 mg.

Vegan only Under 150 kcal per 100 g62 foods

Magnesium in each food. Select a column heading to sort. Daily value: 420 mg.
Food
Hemp seeds	700 mg	210 mg (3 tbsp)	127 mg	59
Pumpkin seeds	592 mg	166 mg (1 oz)	106 mg	53
Flaxseed	392 mg	27 mg (1 tbsp ground)	73 mg	58
Brazil nuts	376 mg	19 mg (1 nut)	57 mg	28
Sesame seeds	351 mg	32 mg (1 tbsp)	61 mg	55
Chia seeds	335 mg	40 mg (1 tbsp)	69 mg	67
Sunflower seeds	325 mg	114 mg (1/4 cup kernels)	56 mg	70
Cashews	292 mg	82 mg (1 oz)	53 mg	32
Almonds	270 mg	76 mg (1 oz)	47 mg	64
Pine nuts	251 mg	23 mg (1 tbsp)	37 mg	34
Dark chocolate	228 mg	46 mg (2 squares)	38 mg	14
Oats	177 mg	71 mg (1/2 cup dry)	46 mg	45
Peanuts	168 mg	47 mg (1 oz)	30 mg	41
Peanut butter	168 mg	54 mg (2 tbsp)	28 mg	25
Granola	168 mg	102 mg (1/2 cup)	34 mg	41
Hazelnuts	163 mg	46 mg (1 oz)	26 mg	45
Walnuts	158 mg	44 mg (1 oz)	24 mg	23
Popcorn	144 mg	35 mg (3 cups air-popped)	37 mg	43
Rice cakes	131 mg	24 mg (2 cakes)	34 mg	27
Macadamia nuts	130 mg	36 mg (1 oz)	18 mg	17
Pistachios	121 mg	34 mg (1 oz)	22 mg	35
Pecans	121 mg	34 mg (1 oz)	18 mg	20
Mackerel	97 mg	82 mg (3 oz cooked)	37 mg	34
Granola bar	97 mg	24 mg (1 bar)	21 mg	17
Tahini	95 mg	14 mg (1 tbsp)	16 mg	22
Swiss chard	81 mg	29 mg (1 cup)	426 mg	100
Tempeh	81 mg	69 mg (3 oz)	42 mg	47
Spinach	79 mg	24 mg (1 cup raw)	343 mg	100
Whole wheat bread	75 mg	24 mg (1 slice)	30 mg	39
Hummus	75 mg	23 mg (2 tbsp)	32 mg	31
Corn tortilla	72 mg	19 mg (1 tortilla)	33 mg	38
Black beans	70 mg	120 mg (1 cup cooked)	53 mg	69
Quinoa	64 mg	118 mg (1 cup cooked)	53 mg	49
Edamame	64 mg	99 mg (1 cup shelled)	53 mg	72
Chocolate hazelnut spread	64 mg	24 mg (2 tbsp)	12 mg	4
Potato chips	63 mg	18 mg (1 oz)	12 mg	31
Milk chocolate	63 mg	28 mg (1 bar)	12 mg	6
Artichoke	60 mg	77 mg (1 medium artichoke)	128 mg	84
Okra	57 mg	57 mg (1 cup)	173 mg	94
Dates	54 mg	13 mg (1 medjool date)	19 mg	30
Whole wheat pasta	54 mg	76 mg (1 cup cooked)	36 mg	42
Navy beans	53 mg	96 mg (1 cup cooked)	38 mg	68
Buckwheat	51 mg	86 mg (1 cup cooked)	55 mg	46
Parsley	50 mg	4 mg (2 tbsp chopped)	139 mg	99
Pinto beans	50 mg	86 mg (1 cup cooked)	35 mg	65
Chickpeas	48 mg	79 mg (1 cup cooked)	29 mg	56
Arugula	47 mg	9.4 mg (1 cup)	188 mg	97
Kidney beans	45 mg	80 mg (1 cup cooked)	35 mg	65
Millet	44 mg	77 mg (1 cup cooked)	37 mg	29
Parmesan cheese	44 mg	4.4 mg (2 tbsp grated)	11 mg	26
Ginger	43 mg	0.9 mg (1 tsp grated)	54 mg	54
Cod	42 mg	76 mg (1 fillet)	40 mg	66
Brown rice	39 mg	76 mg (1 cup cooked)	32 mg	27
Tofu	37 mg	47 mg (1/2 cup)	47 mg	69
Lentils	36 mg	71 mg (1 cup cooked)	31 mg	71
Split peas	36 mg	71 mg (1 cup cooked)	31 mg	62
Butternut squash	34 mg	48 mg (1 cup cubes)	76 mg	95
Bulgur	32 mg	58 mg (1 cup cooked)	39 mg	51
Wild rice	32 mg	52 mg (1 cup cooked)	32 mg	35
Jackfruit	29 mg	48 mg (1 cup sliced)	31 mg	54
Potato	28 mg	48 mg (1 medium, baked)	30 mg	57
Soy milk	25 mg	61 mg (1 cup)	46 mg	37

Source: USDA FoodData Central. Last updated October 8, 2026.