Foods ranked by nutrient
Which foods are highest in magnesium?
The foods with the most magnesium per 100 g, as eaten. Top of the list: wheat bran, with 611 mg per 100 g.
| Food | Magnesium per 100 g |
|---|---|
| 1.Wheat bran60 g: 367 mg | 611 mg |
| 2.Pumpkin seeds46 g: 253 mg | 550 mg |
| 3.Pumpkin seeds, unsalted28.4 g: 156 mg | 550 mg |
| 4.Brazil nuts5 g: 18.8 mg | 376 mg |
| 5.Tahini15 g: 53.6 mg | 357 mg |
| 6.Peanut butter, vitamin and mineral fortified16 g: 56.8 mg | 355 mg |
| 7.Cereal or granola bar (Kashi Chewy)78 g: 250 mg | 321 mg |
| 8.Wheat germ120 g: 384 mg | 320 mg |
| 9.Escargot5 g: 15.5 mg | 310 mg |
| 10.Caviar16 g: 48 mg | 300 mg |
| 11.Almonds18 g: 50.2 mg | 279 mg |
| 12.Almonds, unsalted1.2 g: 3.3 mg | 271 mg |
| 13.Papad, grilled or broiled9 g: 24.4 mg | 271 mg |
| 14.Almond butter, lower sodium16 g: 42.9 mg | 268 mg |
| 15.Almond butter16 g: 42.6 mg | 266 mg |
| 16.Cashews130 g: 338 mg | 260 mg |
| 17.Cashews, unroasted50 g: 130 mg | 260 mg |
| 18.Pine nuts0.2 g: 0.5 mg | 251 mg |
| 19.Soybean curd cheese225 g: 513 mg | 228 mg |
| 20.Cashew butter16 g: 33 mg | 206 mg |
| 21.Cereal or granola bar (General Mills Fiber One Chewy Bar)40 g: 76 mg | 190 mg |
| 22.Peanut butter, reduced fat16 g: 27.2 mg | 170 mg |
| 23.Breadsticks, hard, gluten free46 g: 75.4 mg | 164 mg |
| 24.Crackers, gluten free, flavored50 g: 82 mg | 164 mg |
| 25.Crackers, gluten free, plain50 g: 82 mg | 164 mg |
| 26.Muffin, oat bran1 muffin (130 g): 204 mg | 157 mg |
| 27.Popcorn, air-popped, no butter added135 g: 193 mg | 143 mg |
| 28.Oats, raw80 g: 110 mg | 138 mg |
| 29.Popcorn, microwave, plain, light85 g: 113 mg | 133 mg |
| 30.Trail mix with chocolate140 g: 167 mg | 119 mg |
Foods as eaten, from USDA FoodData Central (public domain), at most two of each kind. Powders, supplements, sweets, snacks and cooking ingredients are left out.