Foods high in magnesium
USDA FoodData Central data, retrieved October 2026
Magnesium is a mineral the body uses in muscles, nerves and energy metabolism. The National Academies RDA for adults aged 19 to 30 is 400 mg a day for men and 310 mg for women, and slightly higher for men later in adulthood. The average reference used on this site is 355 mg.
Here are 25 foods from USDA FoodData Central with at least 71 mg of magnesium per 100 g. Pumpkin seeds (592 mg), Flaxseed (392 mg) and Sesame seeds (351 mg) are at the top. The group is dominated by seeds, nuts, legumes, whole grains and cocoa products, which is why a diet built on refined foods tends to fall short here.
These are general estimates generated from published formulas, not a medical prescription. Not reviewed by a doctor or registered dietitian.
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Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
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Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).
Generated: October 2026
Top of the list
At the top: Pumpkin seeds (592 mg), Flaxseed (392 mg), Sesame seeds (351 mg), Chia seeds (335 mg), Sunflower seeds (325 mg) per 100 g. 25 of the 178 foods in our table meet the rule. Check the "State" column: dry grains and legumes are not equal by weight to cooked ones.
| # | ||||||||
|---|---|---|---|---|---|---|---|---|
| 1 | Pumpkin seeds | fresh | 592 mg | 167% | 178 mg in 30 g | 559 kcal | 30.2 g | 6 g |
| 2 | Flaxseed | fresh | 392 mg | 110% | 39.2 mg in 10 g | 534 kcal | 18.3 g | 27.3 g |
| 3 | Sesame seeds | fresh | 351 mg | 99% | 31.6 mg in 9 g | 573 kcal | 17.7 g | 11.8 g |
| 4 | Chia seeds | fresh | 335 mg | 94% | 40.2 mg in 12 g | 486 kcal | 16.5 g | 34.4 g |
| 5 | Sunflower seeds | fresh | 325 mg | 92% | 97.5 mg in 30 g | 584 kcal | 20.8 g | 8.6 g |
| 6 | Red caviar | as eaten | 300 mg | 85% | 48 mg in 16 g | 264 kcal | 24.6 g | 0 g |
| 7 | Cashews | fresh | 292 mg | 82% | 81.8 mg in 28 g | 553 kcal | 18.2 g | 3.3 g |
| 8 | Almonds | fresh | 270 mg | 76% | 75.6 mg in 28 g | 579 kcal | 21.2 g | 12.5 g |
| 9 | Dark chocolate 70-85% | as eaten | 228 mg | 64% | 45.6 mg in 20 g | 598 kcal | 7.79 g | 10.9 g |
| 10 | Dry buckwheat groats | raw (dry) | 221 mg | 62% | 133 mg in 60 g | 346 kcal | 11.7 g | 10.3 g |
| 11 | Halva | as eaten | 218 mg | 61% | 65.4 mg in 30 g | 469 kcal | 12.5 g | 4.5 g |
| 12 | Raw peanuts | fresh | 168 mg | 47% | 47 mg in 28 g | 567 kcal | 25.8 g | 8.5 g |
| 13 | Peanut butter | as eaten | 168 mg | 47% | 53.8 mg in 32 g | 598 kcal | 22.2 g | 5 g |
| 14 | Hazelnuts | fresh | 163 mg | 46% | 45.6 mg in 28 g | 628 kcal | 15 g | 9.7 g |
| 15 | Walnuts | fresh | 158 mg | 45% | 44.2 mg in 28 g | 654 kcal | 15.2 g | 6.7 g |
| 16 | Dry rolled oats | raw (dry) | 138 mg | 39% | 55.2 mg in 40 g | 379 kcal | 13.2 g | 10.1 g |
| 17 | Pistachios | fresh | 121 mg | 34% | 33.9 mg in 28 g | 560 kcal | 20.2 g | 10.6 g |
| 18 | Dry millet | raw (dry) | 114 mg | 32% | 68.4 mg in 60 g | 378 kcal | 11 g | 8.5 g |
| 19 | Baked mackerel | cooked | 97 mg | 27% | 97 mg in 100 g | 262 kcal | 23.9 g | 0 g |
| 20 | Cooked soybeans | cooked | 86 mg | 24% | 129 mg in 150 g | 172 kcal | 18.2 g | 6 g |
| 21 | Cooked pollock | cooked | 81 mg | 23% | 97.2 mg in 120 g | 111 kcal | 23.5 g | 0 g |
| 22 | Spinach | fresh | 79 mg | 22% | 23.7 mg in 30 g | 23 kcal | 2.86 g | 2.2 g |
| 23 | Dry pearl barley | raw (dry) | 79 mg | 22% | 47.4 mg in 60 g | 352 kcal | 9.91 g | 15.6 g |
| 24 | Hummus | as eaten | 75 mg | 21% | 22.5 mg in 30 g | 237 kcal | 7.78 g | 5.5 g |
| 25 | Whole-wheat bread | as eaten | 75 mg | 21% | 26.3 mg in 35 g | 252 kcal | 12.5 g | 6 g |
Values are per 100 g unless stated. Portion is a typical size. Column headers can be clicked to change the sort order.
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Calories from a photoHow to use this list
Seeds and nuts rank high but are also dense in calories, which the calorie column makes visible. A tablespoon of pumpkin seeds on porridge or salad adds a good amount without a large portion, while beans, buckwheat and oats provide magnesium in bigger, more filling servings. Check the fibre column too: many magnesium-rich foods are also rich in fibre.
Whole grains keep the bran where much of the magnesium is stored, so wholemeal bread and brown rice carry more than white versions. Dark chocolate appears in rankings like this one, and a square or two is a sensible portion. Combine sources through the week rather than relying on a single food, and ask a doctor or dietitian before using magnesium supplements.
Method: where the data comes from
The list is built from our table of 178 foods based on USDA FoodData Central, SR Legacy (public domain, CC0). We retrieved the data on October 4, 2026. Values are per 100 g of the food in the state shown in the "State" column: a raw, cooked or dry food carries different amounts of water, so per-100 g figures are not comparable across states. If USDA reports no value for a nutrient, the food is left out of this list: "no data" is not zero.
A food makes the list with at least 71 mg (magnesium) per 100 g, which is 20% of the daily reference for the reference adult, 355 mg. We call 35.5 mg (10%) and up a good source.
The reference adult is the average of the adult male and female values in the US and Canada Dietary Reference Intakes (age 19-30), on a 2,000 kcal day. The "Portion" column shows the value in a typical portion of the food. This is general information for healthy adults, not medical advice; Mealyno does not replace a doctor or a dietitian.
Frequently asked questions
How much magnesium do adults need?
For ages 19 to 30, the National Academies RDA is 400 mg a day for men and 310 mg for women. Values change a little with age. These are figures for healthy adults, and a doctor or dietitian can advise on personal needs.
Which foods are the best sources of magnesium?
Seeds such as pumpkin and sesame, nuts, legumes, whole grains and cocoa products head lists like this one. Our table shows the exact values per 100 g in the dataset, along with the portion so that you can plan realistic servings.
Why do whole grains have more magnesium than refined ones?
Magnesium sits largely in the bran and germ of the grain. Refining removes those parts, so white flour and white rice contain less per 100 g than wholemeal bread or brown rice. Hence the advice to choose whole grains for this mineral.
Are magnesium supplements a good idea?
Ask a doctor or dietitian before taking them. Food sources come with fibre and other nutrients, and the right dose of a supplement depends on the person. This page is about foods and does not replace a personal recommendation.
Cite this data
You are welcome to cite this table and link to it. The USDA data is public domain (CC0); our selection, calculations and ordering are Mealyno's. Copy the link or the citation below.