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Ranking

Foods highest in magnesium

Magnesium is a mineral. The nutrient reference value for adults is 375 mg per day. The highest contents are found in seeds, cocoa, nuts and wholegrain cereals. Top 30 contents per 100 g, out of 1,180 foods in the database with a measurable value.

By family: Prepared dishes By family: Vegetables By family: Meat and offal By family: Sweets By family: Cereal products, pulses and potatoes By family: Milk and dairy products By family: Fruit By family: Bread, flakes and breakfast cereals By family: Sausages and cold meats By family: Fats and oils By family: Fish By family: Plant based protein foods and alternatives to animal products By family: Various By family: Alcoholic beverages By family: Nuts, seeds and oleaginous fruit By family: Non-alcoholic beverages By family: Savoury snacks

Top 30 · magnesium content per 100 g

1Cocoa powder, deoiled, without sugar Cocoa powder, deoiled, without sugarChocolate and cocoa products · Sweets 600 mg160 % NRV 2Pumpkin seeds Pumpkin seedsNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 520 mg139 % NRV 3Cocoa powder, without sugar Cocoa powder, without sugarChocolate and cocoa products · Sweets 500 mg133 % NRV 4Seaweed, Nori, dried Seaweed, Nori, driedDried vegetables · Vegetables 490 mg131 % NRV 5Wheat bran, raw Wheat bran, rawFlakes, bran and germs · Bread, flakes and breakfast cereals 480 mg128 % NRV 6Salt, sea salt, fleur de sel Salt, sea salt, fleur de selSalt, spices and flavours · Various 420 mg112 % NRV 7Coffee, instant, powder Coffee, instant, powderCoffee · Non-alcoholic beverages 390 mg104 % NRV 8Pine nuts Pine nutsNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 370 mg99 % NRV 9Sesame seeds, peeled Sesame seeds, peeledNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 350 mg93 % NRV 10Brazil nut Brazil nutNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 350 mg93 % NRV 11Sesame seeds whole Sesame seeds wholeNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 330 mg88 % NRV 12Sunflower seeds Sunflower seedsNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 330 mg88 % NRV 13Chia seed Chia seedNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 320 mg85 % NRV 14Linseed LinseedNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 320 mg85 % NRV 15Soya flour, defatted Soya flour, defattedFlour and starch · Cereal products, pulses and potatoes 300 mg80 % NRV 16Almond, dry roasted, salted Almond, dry roasted, saltedSalted nuts, seeds and kernels · Savoury snacks 280 mg75 % NRV 17Almond, roasted, salted Almond, roasted, saltedSalted nuts, seeds and kernels · Savoury snacks 270 mg72 % NRV 18Cashew nut Cashew nutNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 270 mg72 % NRV 19Soya, textured (pieces, minced), dried Soya, textured (pieces, minced), driedPlant based protein foods · Plant based protein foods and alternatives to animal products 270 mg72 % NRV 20Amaranth, seed, raw Amaranth, seed, rawOther cereal products · Cereal products, pulses and potatoes 250 mg67 % NRV 21Soya flour, full fat Soya flour, full fatFlour and starch · Cereal products, pulses and potatoes 250 mg67 % NRV 22Wheat germ Wheat germFlakes, bran and germs · Bread, flakes and breakfast cereals 250 mg67 % NRV 23Almond AlmondNuts, seeds and oleaginous fruit · Nuts, seeds and oleaginous fruit 240 mg64 % NRV 24Malt drink with cocoa, with vitamin and mineral fortified, powder Malt drink with cocoa, with vitamin and mineral fortified, powderChocolate and cocoa products · Sweets 240 mg64 % NRV 25Oat bran, raw Oat bran, rawFlakes, bran and germs · Bread, flakes and breakfast cereals 240 mg64 % NRV 26Fish product, anchovy in oil, drained Fish product, anchovy in oil, drainedSea fish · Fish 230 mg61 % NRV 27Bean, green, dried Bean, green, driedDried vegetables · Vegetables 230 mg61 % NRV 28Yeast, dried Yeast, driedSupplements · Special foods 230 mg61 % NRV 29Soybean, dried Soybean, driedPulses · Cereal products, pulses and potatoes 220 mg59 % NRV 30Rosemary, dried Rosemary, driedHerbs · Vegetables 220 mg59 % NRV

How much to cover my needs?

Amount providing 100% of the adult NRV (375 mg):

Food/100 gAmount
Cocoa powder, deoiled, without sugar600 mg63 g
Pumpkin seeds520 mg72 g
Cocoa powder, without sugar500 mg75 g

Theoretical benchmark: real diets combine several sources across the day.

See also