Food rankings
Highest-magnesium foods, ranked
Magnesium is a mineral involved in hundreds of enzymatic reactions — muscle and nerve function, blood-sugar regulation, and bone structure among them — and typical diets often fall short of the 420 mg Daily Value. The foods below carry the most magnesium per 100 grams in our USDA-sourced database. Whole grains, legumes, nuts, seeds, and leafy greens tend to lead, while refined and heavily processed foods, which shed magnesium during milling, sit far lower.
Ranked by milligrams of magnesium per 100 g (USDA FoodData Central). FDA Daily Value: 420 mg.
Top foods chart
Top 8 · Magnesium / 100 g
| # | Food | Magnesium / 100 g |
|---|---|---|
| 1 | Pumpkin seeds 559 kcal · 30 g protein · Nuts & Seeds | 592 mg |
| 2 | Flaxseeds 545 kcal · 18 g protein · Nuts & Seeds | 372 mg |
| 3 | Chia seeds 486 kcal · 17 g protein · Nuts & Seeds | 335 mg |
| 4 | Sunflower seeds 584 kcal · 21 g protein · Nuts & Seeds | 325 mg |
| 5 | Almond butter 645 kcal · 21 g protein · Nuts & Seeds | 268 mg |
| 6 | Almonds 626 kcal · 21 g protein · Nuts & Seeds | 258 mg |
| 7 | Cashews 565 kcal · 17 g protein · Nuts & Seeds | 251 mg |
| 8 | Brazil nuts 565 kcal · 17 g protein · Nuts & Seeds | 251 mg |
| 9 | Oats 246 kcal · 17 g protein · Grains & Starches | 235 mg |
| 10 | Dark chocolate 598 kcal · 8 g protein · Other | 228 mg |
| 11 | Peanuts 588 kcal · 23 g protein · Nuts & Seeds | 180 mg |
| 12 | Peanut butter 520 kcal · 26 g protein · Nuts & Seeds | 170 mg |
| 13 | Granola 489 kcal · 14 g protein · Other | 168 mg |
| 14 | Walnuts 654 kcal · 15 g protein · Nuts & Seeds | 158 mg |
| 15 | Hazelnuts 641 kcal · 13 g protein · Nuts & Seeds | 156 mg |
| 16 | Macadamia nuts 718 kcal · 8 g protein · Nuts & Seeds | 130 mg |
| 17 | Pistachios 560 kcal · 20 g protein · Nuts & Seeds | 121 mg |
| 18 | Brown rice 366 kcal · 7 g protein · Grains & Starches | 115 mg |
| 19 | Pecans 750 kcal · 10 g protein · Nuts & Seeds | 103 mg |
| 20 | Mackerel 262 kcal · 24 g protein · Seafood | 97 mg |
| 21 | Grapes 93 kcal · 6 g protein · Fruits | 95 mg |
| 22 | Spinach 23 kcal · 3 g protein · Vegetables | 87 mg |
| 23 | Swiss chard 20 kcal · 2 g protein · Vegetables | 86 mg |
| 24 | Tempeh 192 kcal · 20 g protein · Other | 81 mg |
| 25 | Hummus 237 kcal · 8 g protein · Legumes | 75 mg |
Pumpkin seeds tops the list at 592 mg, followed by Flaxseeds (372 mg) and Chia seeds (335 mg). Below are the top 25.
Questions
- Which food is highest on this list?
- Pumpkin seeds ranks first at 592 mg. Flaxseeds (372 mg) and Chia seeds (335 mg) follow.
- Which kinds of foods are highest in magnesium?
- Seeds, nuts, whole grains, legumes, and dark leafy greens are the most reliable whole-food sources, which is why they cluster at the top of this list.
- Why is magnesium worth paying attention to?
- It supports muscle and nerve function, energy metabolism, and bone health, yet many people fall short of the 420 mg Daily Value because refined foods supply little of it.
More rankings
Highest-protein foods, ranked
Ranked by grams of protein per 100 g (USDA FoodData Central).
Most protein per calorie, ranked
Ranked by grams of protein per 100 kcal (protein ÷ calories × 100).
Highest-fiber foods, ranked
Ranked by grams of dietary fiber per 100 g; Daily Value is 28 g.
Highest-calcium foods, ranked
Ranked by milligrams of calcium per 100 g; Daily Value is 1,300 mg.
Highest-iron foods, ranked
Ranked by milligrams of iron per 100 g; Daily Value is 18 mg.
Highest-potassium foods, ranked
Ranked by milligrams of potassium per 100 g; Daily Value is 4,700 mg.
Lowest-calorie foods, ranked
Ranked by lowest calories (kcal) per 100 g.
Lowest-carb foods, ranked
Ranked by lowest total carbohydrate (g) per 100 g.
Highest vitamin C foods, ranked
Ranked by milligrams of vitamin C per 100 g (USDA FoodData Central). FDA Daily Value: 90 mg.
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central (public domain). Each food links to its individual record.
- Method: Ranked by milligrams of magnesium per 100 g (USDA FoodData Central). FDA Daily Value: 420 mg. Ties are listed in dataset order; the table shows the top 25.
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Scope: ranked across the 177 common foods in the NutriFactsHub database; it is a representative shortlist, not every food in existence.
- Last reviewed: June 2026.
Cite this page
NutriFactsHub. “Highest-magnesium foods, ranked.” https://www.nutrifactshub.com/best/high-magnesium-foods