Foods Highest in Magnesium

Quick answer

In our data the foods with the highest magnesium per 100 g are Hemp seeds (700 mg), Melon seeds (510 mg), Pumpkin seeds (500 mg). This ranks the 772 foods that have a magnesium value out of 790 relevant foods; dried foods and spices are listed separately because they are concentrated. Values come unchanged from USDA FoodData Central, UK CoFID and the Canadian Nutrient File.

Top foods by category

• Fruits: Tamarind (92 mg), 102 foods with a value
• Vegetables: Cowpeas (184 mg), 202 foods with a value
• Nuts & Seeds: Hemp seeds (700 mg), 35 foods with a value
• Legumes: Peanuts, dry-roasted (178 mg), 43 foods with a value
• Grains: Wheatgerm (240 mg), 41 foods with a value
• Meat & Poultry: Pork Fillet (45 mg), 122 foods with a value
• Fish & Seafood: Winkles (310 mg), 106 foods with a value
• Dairy & Eggs: American cheese (115 mg), 96 foods with a value
• Traditional foods: Cornmeal, blue (133 mg), 22 foods with a value
• Other: Peas, raw (UK record) (34 mg), 3 foods with a value

Full ranking: 772 foods by magnesium per 100 g

Dried foods and spices (ranked separately)

Coverage and limitations

• 772 of 790 relevant foods have a magnesium value; 18 are not ranked because the source has none.
• All amounts are per 100 g of the food as described by the source record, in mg. Preparation is shown for every row and is never merged: the same food cooked differently is a separate record.
• Ranks are positions in this dataset only. Food composition varies by variety, season and processing.
• We do not show recommended intakes or health claims on this page. It is general information and not medical advice. Read more in About our data.

Questions about magnesium in foods

Which food has the most magnesium in this dataset?

Hemp seeds has the highest magnesium value in our ranking: 700 mg per 100 g (USDA SR Legacy record 170148). This is the highest among the 772 foods with a value, not a statement about every food in existence.

What do the numbers mean?

Each value is the amount of magnesium in mg per 100 g of the food as described by the source record, for the preparation shown on that row. The unit is mg.

How complete is the data for magnesium?

772 of the 790 relevant foods in our data have a magnesium value (98%). 18 have no usable value and are not ranked; a missing value is never treated as zero.

Why are dried foods and spices listed separately?

Dried foods, powders and spices are measured in a concentrated form, so they would outrank fresh foods per 100 g. We rank 97 such foods separately (the highest is Agar at 620 mg).

Where do the values come from?

One source record is used per food, in a fixed order: USDA FoodData Central (Foundation Foods, then SR Legacy), then UK CoFID, then the Canadian Nutrient File. Values are never averaged. In this ranking: USDA SR Legacy (520 foods), UK CoFID (117 foods), USDA Foundation (89 foods), Canadian CNF (46 foods).

Tools for this nutrient

• Calculate how much of a food provides a nutrient amount
• Explore food combinations for nutrient targets