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Foods high in Magnesium

Whole foods (vegetables, fruits, legumes, nuts and seeds, grains, dairy and eggs, meat, poultry, fish and oils) ranked by how much magnesium they give per 100 calories, so foods that give a lot without many calories come first. The Daily Value is 420 mg.

Foods high in Magnesium
FoodTypical portionIn that portionPer 100 kcal
Dock, raw1 cup, chopped (133 g)137 mg (33% DV)468 mg
Spinach, baby100 g92.9 mg (22% DV)448 mg
Dock, cooked, boiled, drained, with salt100 g89 mg (21% DV)445 mg
Spinach, mature100 g93 mg (22% DV)431 mg
Chard, swiss, cooked, boiled, drained, with salt1 cup, chopped (175 g)151 mg (36% DV)430 mg
Wheat bran, crude1 cup (58 g)354 mg (84% DV)283 mg
Mollusks, snail, raw100 g250 mg (60% DV)278 mg
Rice bran, crude1 cup (118 g)922 mg (219% DV)247 mg
Seeds, cottonseed flour, low fat (glandless)100 g716 mg (170% DV)216 mg
Prickly pears, raw1 fruit, without refuse (103 g)87.5 mg (21% DV)207 mg
Seeds, cottonseed meal, partially defatted (glandless)100 g760 mg (181% DV)207 mg
Seeds, cottonseed flour, partially defatted (glandless)1 cup (94 g)678 mg (161% DV)201 mg
Mollusks, conch, baked or broiled1 cup, sliced (127 g)302 mg (72% DV)183 mg
Soybean, curd cheese1 cup (225 g)513 mg (122% DV)151 mg
Soy sauce made from soy and wheat (shoyu)1 cup (255 g)189 mg (45% DV)140 mg
Nuts, coconut water (liquid from coconuts)1 coconut, yields (206 g)51.5 mg (12% DV)132 mg
Seeds, hemp seed, hulled3 tbsp (30 g)210 mg (50% DV)127 mg
Soy sauce made from soy and wheat (shoyu), low sodium1 cup (255 g)176 mg (42% DV)121 mg
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted1 envelope (20 g)82 mg (20% DV)115 mg
Fish, caviar, black and red, granular1 tbsp (16 g)48 mg (11% DV)114 mg
Peanut flour, defatted1 cup (60 g)222 mg (53% DV)113 mg
Mothbeans, mature seeds, raw1 cup (196 g)747 mg (178% DV)111 mg
Anchovies, canned in olive oil, with salt, drained100 g228 mg (54% DV)110 mg
Roselle, raw1 cup, without refuse (57 g)29.1 mg (7% DV)104 mg
Oat bran, cooked1 cup (219 g)87.6 mg (21% DV)100 mg
Oat bran, raw1 cup (94 g)221 mg (53% DV)95.5 mg
Cheese, American, nonfat or fat free1 serving (19 g)21.9 mg (5% DV)91.3 mg
Horned melon (Kiwano)1 fruit, (4-2/3" long x 2-3/4" dia) (209 g)83.6 mg (20% DV)90.9 mg
Rhubarb, frozen, uncooked1 cup, diced (137 g)24.7 mg (6% DV)85.7 mg
Snow crab, legs only, frozen 100 g58.4 mg (14% DV)84.3 mg
Sorghum bran, white, unenriched, dry, raw100 g274 mg (65% DV)75 mg
Protein supplement, milk based, Muscle Milk Light, powder2 scoop (50 g)140 mg (33% DV)70.7 mg
Beverage, instant breakfast powder, chocolate, not reconstituted1 envelope (37 g)84.4 mg (20% DV)64.6 mg
Baobab powder100 g158 mg (38% DV)63.2 mg
Whey, acid, dried1 cup (57 g)113 mg (27% DV)58.7 mg
Veal, loin, separable lean only, raw100 g47 mg (11% DV)41.2 mg
Emu, fan fillet, raw1 serving, ( 3 oz ) (85 g)35.7 mg (9% DV)40.8 mg
Emu, full rump, raw100 g40 mg (10% DV)35.7 mg
Veal, shank, separable lean only, raw1 serving (113 g)37.3 mg (9% DV)35.1 mg
Game meat, buffalo, water, raw100 g32 mg (8% DV)32.3 mg
Emu, flat fillet, raw100 g31 mg (7% DV)30.4 mg
Veal, shoulder, blade chop, separable lean only, raw100 g33 mg (8% DV)30 mg
Veal, shank, separable lean and fat, raw1 serving (113 g)36.2 mg (9% DV)29.9 mg
Ruffed Grouse, breast meat, skinless, raw1 breast (219 g)70.1 mg (17% DV)28.6 mg
Emu, outside drum, raw100 g29 mg (7% DV)28.2 mg
Pork, fresh, loin, tenderloin, separable lean only, raw100 g27 mg (6% DV)24.8 mg
Beef, New Zealand, imported, variety meats and by-products, tripe uncooked, raw100 g19 mg (5% DV)24.7 mg
Beef, New Zealand, imported, variety meats and by-products, tripe cooked, boiled100 g24 mg (6% DV)23.3 mg
Pork, fresh, loin, tenderloin, separable lean and fat, raw100 g27 mg (6% DV)22.5 mg
Pork, Leg sirloin tip roast, boneless, separable lean and fat, raw100 g25 mg (6% DV)22.1 mg

Source: USDA FoodData Central (SR Legacy and Foundation Foods). Daily Values: FDA, 21 CFR 101.9.