Foods high in magnesium (per serving)
100 whole foods ranked by magnesium per common serving, from USDA FoodData Central. Seeds, hemp seed leads with 198 mg per 1 oz (47% of the Daily Value), followed by Spinach, cooked (157 mg) and Seeds, pumpkin and squash seed kernels (156 mg).
Magnesium takes part in more than 300 enzyme reactions, including energy production, muscle and nerve function and blood pressure regulation. The Daily Value is 420 mg. Seeds, nuts, legumes, whole grains and leafy greens are the richest sources.
Top 10 at a glance
Top 10 foods highest in magnesium
- Seeds, hemp seed (hulled)1 oz (28 g) · 157 kcal198 mg47% DV
- Spinach, cooked (boiled, drained, without salt)1 cup (180 g) · 41 kcal157 mg37% DV
- Seeds, pumpkin and squash seed kernels (roasted, without salt)1 oz (28 g) · 163 kcal156 mg37% DV
- Chard, swiss (cooked, boiled, drained, without salt)1 cup, chopped (175 g) · 35 kcal150 mg36% DV
- Soybeans, mature cooked (boiled, without salt)1 cup (172 g) · 296 kcal148 mg35% DV
- Tempeh1 cup (166 g) · 319 kcal134 mg32% DV
- Beans, white (mature seeds, canned)1 cup (262 g) · 299 kcal134 mg32% DV
- Beans, great northern (mature seeds, canned, low sodium)1 cup (262 g) · 299 kcal134 mg32% DV
- Beans, yellow (mature seeds, cooked, boiled, without salt)1 cup (177 g) · 255 kcal131 mg31% DV
- Teff, cooked1 cup (252 g) · 255 kcal126 mg30% DV
All 100 foods ranked
Sort any column. Serving sizes are USDA household measures (a cup, a medium fruit, 3 oz of cooked meat or fish, 1 oz of nuts or cheese). %DV is based on the FDA Daily Value of 420 mg.
| # | Food | Group | Serving | Magnesium (mg) | % Daily Value | Per 100 g | kcal |
|---|---|---|---|---|---|---|---|
| 1 | Seeds, hemp seed (hulled) | Nuts and seeds | 1 oz (28 g) | 198 | 700 | 157 | |
| 2 | Spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 157 | 87 | 41 | |
| 3 | Seeds, pumpkin and squash seed kernels (roasted, without salt) | Nuts and seeds | 1 oz (28 g) | 156 | 550 | 163 | |
| 4 | Chard, swiss (cooked, boiled, drained, without salt) | Vegetables | 1 cup, chopped (175 g) | 150 | 86 | 35 | |
| 5 | Soybeans, mature cooked (boiled, without salt) | Legumes | 1 cup (172 g) | 148 | 86 | 296 | |
| 6 | Tempeh | Legumes | 1 cup (166 g) | 134 | 81 | 319 | |
| 7 | Beans, white (mature seeds, canned) | Legumes | 1 cup (262 g) | 134 | 51 | 299 | |
| 8 | Beans, great northern (mature seeds, canned, low sodium) | Legumes | 1 cup (262 g) | 134 | 51 | 299 | |
| 9 | Beans, yellow (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (177 g) | 131 | 74 | 255 | |
| 10 | Teff, cooked | Grains | 1 cup (252 g) | 126 | 50 | 255 | |
| 11 | Lima beans, immature seeds (cooked, boiled, drained, without salt) | Vegetables | 1 cup (170 g) | 126 | 74 | 209 | |
| 12 | Beans, navy (mature seeds, canned) | Legumes | 1 cup (262 g) | 123 | 47 | 296 | |
| 13 | Beans, small white (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (179 g) | 122 | 68 | 254 | |
| 14 | Beans, black (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (172 g) | 120 | 70 | 227 | |
| 15 | Quinoa, cooked | Grains | 1 cup (185 g) | 118 | 64 | 222 | |
| 16 | Mungo beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (180 g) | 113 | 63 | 189 | |
| 17 | Edamame, frozen (prepared) | Vegetables | 1 cup (155 g) | 113 | 73 | 188 | |
| 18 | Cereals, oats (regular and quick, not fortified, dry) | Grains | 1 cup (81 g) | 112 | 138 | 307 | |
| 19 | Soybeans, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (180 g) | 108 | 60 | 254 | |
| 20 | Nuts, brazilnuts (dried, unblanched) | Nuts and seeds | 1 oz (6 kernels) (28 g) | 107 | 376 | 187 | |
| 21 | Seeds, flaxseed | Nuts and seeds | 1 oz (28 g) | 105 | 372 | 151 | |
| 22 | Pigeonpeas, immature seeds (raw) | Vegetables | 1 cup (154 g) | 105 | 68 | 209 | |
| 23 | Fish, salmon (chinook, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 104 | 122 | 196 | |
| 24 | Seeds, sesame seeds (whole, roasted and toasted) | Nuts and seeds | 1 oz (28 g) | 101 | 356 | 160 | |
| 25 | Seeds, sunflower seed butter (without salt) | Nuts and seeds | 2 tbsp (32 g) | 100 | 311 | 197 | |
| 26 | Seeds, sesame butter (tahini, from unroasted kernels (non-chemically removed seed coat)) | Nuts and seeds | 2 tbsp (28 g) | 99 | 353 | 170 | |
| 27 | Beet greens, cooked (boiled, drained, without salt) | Vegetables | 1 cup (1" pieces) (144 g) | 98 | 68 | 39 | |
| 28 | Mung beans, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (202 g) | 97 | 48 | 212 | |
| 29 | Spelt, cooked | Grains | 1 cup (194 g) | 95 | 49 | 246 | |
| 30 | Lima beans, large (mature seeds, canned) | Legumes | 1 cup (241 g) | 94 | 39 | 190 | |
| 31 | Cowpeas, common (blackeyes (crowder, southern), mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (171 g) | 91 | 53 | 198 | |
| 32 | Spaghetti, spinach (cooked) | Grains | 1 cup (140 g) | 87 | 62 | 182 | |
| 33 | Rice, brown (medium-grain, cooked) | Grains | 1 cup (195 g) | 86 | 44 | 218 | |
| 34 | Nuts, almond butter (plain, without salt added) | Nuts and seeds | 2 tbsp (32 g) | 86 | 268 | 196 | |
| 35 | Buckwheat groats, roasted (cooked) | Grains | 1 cup (168 g) | 86 | 51 | 155 | |
| 36 | Nuts, pilinuts (dried) | Nuts and seeds | 1 oz (15 kernels) (28 g) | 86 | 302 | 204 | |
| 37 | Horned melon (Kiwano) | Fruits | 1 fruit (4-2/3" long x 2-3/4" dia) (209 g) | 84 | 40 | 92 | |
| 38 | Wheat, KAMUT khorasan (cooked) | Grains | 1 cup (172 g) | 83 | 48 | 227 | |
| 39 | Nuts, cashew butter (plain, without salt added) | Nuts and seeds | 2 tbsp (32 g) | 83 | 258 | 188 | |
| 40 | Fish, mackerel (Atlantic, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 82 | 97 | 223 | |
| 41 | Broadbeans (fava beans), mature seeds (canned) | Legumes | 1 cup (256 g) | 82 | 32 | 182 | |
| 42 | Nuts, almonds (dry roasted, without salt added) | Nuts and seeds | 1 oz (22 whole kernels) (28 g) | 79 | 279 | 170 | |
| 43 | Chickpeas (garbanzo beans, bengal gram) (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (164 g) | 79 | 48 | 269 | |
| 44 | Nuts, cashew nuts (oil roasted, without salt added) | Nuts and seeds | 1 oz (18 kernels) (28 g) | 77 | 273 | 164 | |
| 45 | Pigeon peas (red gram), mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (168 g) | 77 | 46 | 203 | |
| 46 | Purslane, cooked (boiled, drained, without salt) | Vegetables | 1 cup (115 g) | 77 | 67 | 21 | |
| 47 | Artichokes, (globe or french) (raw) | Vegetables | 1 artichoke, medium (128 g) | 77 | 60 | 60 | |
| 48 | Millet, cooked | Grains | 1 cup (174 g) | 77 | 44 | 207 | |
| 49 | Tofu, raw (firm, prepared with calcium sulfate) | Legumes | 0.5 cup (126 g) | 73 | 58 | 181 | |
| 50 | Avocados, raw (Florida) | Fruits | 1 fruit without skin and seeds (304 g) | 73 | 24 | 365 | |
| 51 | Lentils, mature seeds (cooked, boiled, without salt) | Legumes | 1 cup (198 g) | 71 | 36 | 230 | |
| 52 | Peas, split (mature seeds, cooked, boiled, without salt) | Legumes | 1 cup (196 g) | 71 | 36 | 231 | |
| 53 | Fish, ling (cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 69 | 81 | 94 | |
| 54 | Fish, pollock (Alaska, cooked, dry heat (may contain additives to retain moisture)) | Fish and seafood | 3 oz (85 g) | 69 | 81 | 94 | |
| 55 | Plantains, green (fried) | Fruits | 1 cup (118 g) | 68 | 58 | 365 | |
| 56 | Peas, mature seeds (sprouted, raw) | Vegetables | 1 cup (120 g) | 67 | 56 | 149 | |
| 57 | Tofu, soft (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 1 cup (1/2" cubes) (248 g) | 67 | 27 | 151 | |
| 58 | Pasta, whole-wheat (cooked) | Grains | 1 cup spaghetti not packed (117 g) | 63 | 54 | 174 | |
| 59 | Peas, green (cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 62 | 39 | 134 | |
| 60 | Peanut butter with omega-3, creamy | Legumes | 2 tbsp (32 g) | 61 | 191 | 195 | |
| 61 | Sweet potato, cooked (boiled, without skin) | Vegetables | 1 cup, mashed (328 g) | 59 | 18 | 249 | |
| 62 | Bulgur, cooked | Grains | 1 cup (182 g) | 58 | 32 | 151 | |
| 63 | New Zealand spinach, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (180 g) | 58 | 32 | 22 | |
| 64 | Peanut Butter, smooth | Legumes | 2 tbsp (32 g) | 57 | 179 | 188 | |
| 65 | Okra, raw | Vegetables | 1 cup (100 g) | 57 | 57 | 33 | |
| 66 | Corn, sweet (white, raw) | Vegetables | 1 cup kernels (154 g) | 57 | 37 | 132 | |
| 67 | Potatoes, microwaved (cooked in skin, flesh and skin, without salt) | Vegetables | 1 potato (2-3/4" dia by 4-3/4" long) (202 g) | 55 | 27 | 212 | |
| 68 | Cowpeas, young pods with seeds (raw) | Vegetables | 1 cup (94 g) | 55 | 58 | 41 | |
| 69 | Fish, tuna (fresh, bluefin, cooked, dry heat) | Fish and seafood | 3 oz (85 g) | 54 | 64 | 156 | |
| 70 | Peanut butter, smooth style (without salt) | Legumes | 2 tbsp (32 g) | 54 | 168 | 191 | |
| 71 | Crustaceans, crab (queen, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 54 | 63 | 98 | |
| 72 | Peanuts, spanish (raw) | Legumes | 1 oz (28 g) | 53 | 188 | 162 | |
| 73 | Peanuts, virginia (oil-roasted, without salt) | Legumes | 1 oz (28 g) | 53 | 188 | 164 | |
| 74 | Wild rice, cooked | Grains | 1 cup (164 g) | 52 | 32 | 166 | |
| 75 | Soymilk (all flavors), unsweetened (with added calcium, vitamins A and D) | Legumes | 1 cup (243 g) | 52 | 22 | 80 | |
| 76 | Peanuts, valencia (raw) | Legumes | 1 oz (28 g) | 52 | 184 | 162 | |
| 77 | Squash, summer (crookneck and straightneck, frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup slices (192 g) | 52 | 27 | 48 | |
| 78 | Peanut butter, chunk style (without salt) | Legumes | 2 tbsp (32 g) | 51 | 160 | 188 | |
| 79 | Peanuts, all types (raw) | Legumes | 1 oz (28 g) | 51 | 180 | 161 | |
| 80 | Peanut butter, reduced sodium | Legumes | 2 tbsp (32 g) | 51 | 159 | 189 | |
| 81 | Peanut spread, reduced sugar | Legumes | 2 tbsp (31 g) | 51 | 164 | 202 | |
| 82 | Pasta, gluten-free (corn, cooked) | Grains | 1 cup (140 g) | 50 | 36 | 176 | |
| 83 | Plantains, yellow (raw) | Fruits | 1 cup, sliced (148 g) | 50 | 34 | 181 | |
| 84 | Potatoes, flesh and skin (raw) | Vegetables | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 49 | 23 | 164 | |
| 85 | Potatoes, russet (flesh and skin, raw) | Vegetables | 1 Potato medium (2-1/4" to 3-1/4" dia) (213 g) | 49 | 23 | 168 | |
| 86 | Potatoes, red (flesh and skin, raw) | Vegetables | 1 potato medium (2-1/4" to 3-1/4" dia) (213 g) | 47 | 22 | 149 | |
| 87 | Tofu, firm (prepared with calcium sulfate and magnesium chloride (nigari)) | Legumes | 0.5 cup (126 g) | 47 | 37 | 98 | |
| 88 | Yogurt, plain (skim milk) | Dairy and eggs | 1 cup (8 fl oz) (245 g) | 47 | 19 | 137 | |
| 89 | Mollusks, oyster (eastern, canned) | Fish and seafood | 3 oz (85 g) | 46 | 54 | 58 | |
| 90 | Fish, haddock (smoked) | Fish and seafood | 3 oz (85 g) | 46 | 54 | 99 | |
| 91 | Peas, edible-podded (frozen, cooked, boiled, drained, without salt) | Vegetables | 1 cup (160 g) | 45 | 28 | 83 | |
| 92 | Potatoes, white (flesh and skin, raw) | Vegetables | 1 medium (2+-1/4" to 3-1/4" dia.) (213 g) | 45 | 21 | 147 | |
| 93 | Broadbeans, immature seeds (raw) | Vegetables | 1 cup (109 g) | 41 | 38 | 78 | |
| 94 | Spinach souffle | Vegetables | 1 cup (136 g) | 41 | 30 | 234 | |
| 95 | Collards, cooked (boiled, drained, without salt) | Vegetables | 1 cup, chopped (190 g) | 40 | 21 | 63 | |
| 96 | Potatoes, mashed (prepared from granules, without milk, whole milk and margarine) | Vegetables | 1 cup (210 g) | 40 | 19 | 227 | |
| 97 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes | 1 cup (243 g) | 39 | 16 | 107 | |
| 98 | Broccoli, cooked (boiled, drained, without salt) | Vegetables | 1 stalk, medium (7-1/2" - 8" long) (180 g) | 38 | 21 | 63 | |
| 99 | Corn pudding, home prepared | Vegetables | 1 cup (250 g) | 38 | 15 | 328 | |
| 100 | Crustaceans, lobster (northern, cooked, moist heat) | Fish and seafood | 3 oz (85 g) | 37 | 43 | 76 |
Magnesium by food group
The best magnesium sources within each group. Each heading opens the full group list.
Fruits high in magnesium (50)
- Horned melon (Kiwano) · 84 mg per 1 fruit (4-2/3" long x 2-3/4" dia)
- Avocados, raw (Florida) · 73 mg per 1 fruit without skin and seeds
- Plantains, green (fried) · 68 mg per 1 cup
- Plantains, yellow (raw) · 50 mg per 1 cup, sliced
- Pomegranates, raw · 34 mg per 1 pomegranate (4" dia)
- Mangos, raw · 34 mg per 1 fruit without refuse
Vegetables high in magnesium (50)
- Spinach, cooked (boiled, drained, without salt) · 157 mg per 1 cup
- Chard, swiss (cooked, boiled, drained, without salt) · 150 mg per 1 cup, chopped
- Lima beans, immature seeds (cooked, boiled, drained, without salt) · 126 mg per 1 cup
- Edamame, frozen (prepared) · 113 mg per 1 cup
- Soybeans, green (cooked, boiled, drained, without salt) · 108 mg per 1 cup
- Beans, navy (mature seeds, sprouted, raw) · 105 mg per 1 cup
Legumes high in magnesium (39)
- Soybeans, mature cooked (boiled, without salt) · 148 mg per 1 cup
- Tempeh · 134 mg per 1 cup
- Beans, white (mature seeds, canned) · 134 mg per 1 cup
- Beans, great northern (mature seeds, canned, low sodium) · 134 mg per 1 cup
- Beans, yellow (mature seeds, cooked, boiled, without salt) · 131 mg per 1 cup
- Beans, navy (mature seeds, canned) · 123 mg per 1 cup
Nuts and seeds high in magnesium (12)
- Seeds, hemp seed (hulled) · 198 mg per 1 oz
- Seeds, pumpkin and squash seed kernels (roasted, without salt) · 156 mg per 1 oz
- Nuts, brazilnuts (dried, unblanched) · 107 mg per 1 oz (6 kernels)
- Seeds, flaxseed · 105 mg per 1 oz
- Seeds, sesame seeds (whole, roasted and toasted) · 101 mg per 1 oz
- Seeds, sunflower seed butter (without salt) · 100 mg per 2 tbsp
Grains high in magnesium (17)
- Teff, cooked · 126 mg per 1 cup
- Quinoa, cooked · 118 mg per 1 cup
- Cereals, oats (regular and quick, not fortified, dry) · 112 mg per 1 cup
- Spelt, cooked · 95 mg per 1 cup
- Spaghetti, spinach (cooked) · 87 mg per 1 cup
- Rice, brown (medium-grain, cooked) · 86 mg per 1 cup
Fish and seafood high in magnesium (14)
- Fish, salmon (chinook, cooked, dry heat) · 104 mg per 3 oz
- Fish, mackerel (Atlantic, cooked, dry heat) · 82 mg per 3 oz
- Fish, ling (cooked, dry heat) · 69 mg per 3 oz
- Fish, pollock (Alaska, cooked, dry heat (may contain additives to retain moisture)) · 69 mg per 3 oz
- Fish, tuna (fresh, bluefin, cooked, dry heat) · 54 mg per 3 oz
- Crustaceans, crab (queen, cooked, moist heat) · 54 mg per 3 oz
Meat and poultry high in magnesium (50)
- Pork, fresh (loin, tenderloin, separable lean only, cooked, broiled) · 31 mg per 3 oz
- Beef, round (top round, separable lean only, trimmed to 1/8" fat, choice, cooked, pan-fried) · 30 mg per 3 oz
- Chicken, broiler or fryers (breast, skinless, boneless, meat only, cooked, grilled) · 29 mg per 3 oz
- Veal, foreshank (osso buco, separable lean only, cooked, braised) · 29 mg per 3 oz
- Veal, ground (cooked, pan-fried) · 29 mg per 3 oz
- Game meat, deer (tenderloin, separable lean only, cooked, broiled) · 28 mg per 3 oz
Dairy and eggs high in magnesium (17)
- Yogurt, plain (skim milk) · 47 mg per 1 cup (8 fl oz)
- Milk, whole (3.25% milkfat, with added vitamin D) · 29 mg per 1 cup
- Milk, buttermilk (fluid, whole) · 24 mg per 1 cup
- Cheese, gjetost · 20 mg per 1 oz
- Yogurt, Greek (plain, nonfat) · 18 mg per 1 container
- Cheese, goat (hard type) · 15 mg per 1 oz
Magnesium in specific foods
How this list is built. Values are from USDA FoodData Central (SR Legacy, with Foundation Foods analytical updates where available). The pool is 1,677 whole foods: fruits, vegetables, legumes, nuts and seeds, grains, fish, meat, poultry, dairy and eggs. Spices, herbs, baby foods, powders, flours, dried and freeze-dried items, juices, processed meats, organ meats other than liver and uncommon foods are excluded; meats, fish, grains and legumes are ranked cooked. Each food family appears once and no single animal or plant fills more than six places. Ranking is by amount per serving; the per-100 g column is shown for reference. A food that USDA has not analysed for magnesium is left out rather than counted as zero. Full methodology.
Frequently asked questions
Which food is highest in magnesium?
Among whole foods in the USDA database, Seeds, hemp seed (hulled) has the most magnesium per serving: 198 mg per 1 oz (47% of the Daily Value). Per 100 g it contains 700 mg.
Which fruit has the most magnesium?
Horned melon (Kiwano), with 84 mg per 1 fruit (4-2/3" long x 2-3/4" dia) (20% of the Daily Value). See the full list of fruits high in magnesium below.
Which vegetable has the most magnesium?
Spinach, cooked (boiled, drained, without salt), with 157 mg per 1 cup (37% of the Daily Value). See the full list of vegetables high in magnesium below.
How much magnesium do I need per day?
The FDA Daily Value used on Nutrition Facts labels is 420 mg of magnesium for adults and children aged 4 and over. Individual needs vary with age, sex, pregnancy and health conditions.
What counts as a food high in magnesium?
FDA labeling rules call a food a 'good source' when one serving provides 10 to 19% of the Daily Value and 'high' or 'excellent' at 20% or more. 36 of the 100 foods on this list reach 20% DV per serving.
Related rankings
- Foods high in potassium
- Foods high in iron
- Foods high in calcium
- Foods high in zinc
- Foods high in selenium
- Foods high in copper
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.