Magnesium Rich Foods Chart
Magnesium per 100 g and per 100 kcal, ranked from the same USDA dataset as every other chart here. Pumpkin seeds and dark chocolate dominate per gram; leafy greens and legumes take over once you sort by calorie.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Hemp seeds (hulled) | 700.0 mg | 126.6 mg | 167% DV |
| Pumpkin seeds | 499.7 mg | 89.4 mg | 119% DV |
| Flax seeds | 392.0 mg | 73.4 mg | 93% DV |
| Brazil nuts | 376.0 mg | 57.1 mg | 90% DV |
| Sesame seeds | 351.0 mg | 61.3 mg | 84% DV |
| Poppy seeds | 347.0 mg | 66.1 mg | 83% DV |
| Chia seeds | 335.0 mg | 68.9 mg | 80% DV |
| Sunflower seeds | 325.0 mg | 55.7 mg | 77% DV |
| Sunflower seed butter | 311.0 mg | 50.4 mg | 74% DV |
| Almonds | 270.0 mg | 46.6 mg | 64% DV |
| Almond butter | 267.8 mg | 43.6 mg | 64% DV |
| Pine nuts | 251.0 mg | 37.3 mg | 60% DV |
| Cashews | 250.6 mg | 45.3 mg | 60% DV |
| Wheat germ (raw) | 239.0 mg | 66.4 mg | 57% DV |
| Oat bran (raw) | 235.0 mg | 95.5 mg | 56% DV |
| Dark chocolate (70–85%) | 228.0 mg | 38.1 mg | 54% DV |
| Anchovies (canned) | 227.6 mg | 108.4 mg | 54% DV |
| Spirulina (dried) | 195.0 mg | 67.2 mg | 46% DV |
| Peanuts (roasted) | 178.0 mg | 30.3 mg | 42% DV |
| Peanut butter | 168.0 mg | 28.1 mg | 40% DV |
| Granola | 168.0 mg | 34.4 mg | 40% DV |
| Sorghum (cooked) | 165.0 mg | 50.2 mg | 39% DV |
| Walnuts | 158.0 mg | 24.2 mg | 38% DV |
| Popcorn (air-popped) | 144.0 mg | 37.2 mg | 34% DV |
| Rolled oats (dry) | 126.3 mg | 33.3 mg | 30% DV |
| Pistachios | 121.0 mg | 21.6 mg | 29% DV |
| Pecans | 121.0 mg | 17.5 mg | 29% DV |
| Cheerios (plain) | 114.0 mg | 30.6 mg | 27% DV |
| Wakame (dried) | 107.0 mg | 237.8 mg | 25% DV |
| Macadamia nuts | 106.8 mg | 14.9 mg | 25% DV |
Common questions
How much magnesium do I need per day?
The FDA daily value is 420 mg for adults. Nuts, seeds, whole grains and leafy greens carry most of it — the per-100-kcal column shows why spinach and beans punch above their weight against the seeds.
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (420 mg for this nutrient, 21 CFR 101.9).