Nutrients

Foods High in Magnesium

Magnesium is involved in over 300 enzymatic reactions, including energy production, protein synthesis, and muscle function. The recommended daily value is 420mg.

Ranked by Magnesium content per 100g. Source: USDA FoodData Central .

Crude Rice Bran

Proteins

781mg

186% DV

Cottonseed Meal Seeds

Proteins

760mg

181% DV

Cottonseed Flour Seeds

Proteins

716mg

170% DV

Basil

Spices & Seasonings

711mg

169% DV

Hemp Seeds

Nuts & Seeds

700mg

167% DV

Seaweed

Proteins

692mg

165% DV

Crude Wheat Bran

Proteins

611mg

145% DV

Pumpkin Seeds

Nuts & Seeds

592mg

141% DV

Roasted Pumpkin Seeds

Nuts & Seeds

550mg

131% DV

Seeds

Proteins

550mg

131% DV

Watermelon Seeds

Nuts & Seeds

515mg

123% DV

Nutritional Shake Mix Beverages

Proteins

500mg

119% DV

Cocoa Powder

Snacks & Sweets

499mg

119% DV

Hi-Fat Or Breakfast Cocoa Powder

Proteins

476mg

113% DV

UNILEVER Beverages

Proteins

473mg

113% DV

Dill Weed

Spices & Seasonings

451mg

107% DV

Cottonseed Kernels Seeds

Proteins

440mg

105% DV

Factor Keto Meal Box

Proteins

439mg

105% DV

Full-Fat Soy Flour

Proteins

429mg

102% DV

Ground Sage

Spices & Seasonings

428mg

102% DV

Chocolate Powder Beverages

Proteins

410mg

98% DV

Flax Seeds

Nuts & Seeds

392mg

93% DV

Flaxseed

Nuts & Seeds

392mg

93% DV

Fennel Seed

Spices & Seasonings

385mg

92% DV

Brazil Nuts

Nuts & Seeds

376mg

90% DV

Ground Flaxseed

Nuts & Seeds

372.1mg

89% DV

Chunky Peanut Butter

Proteins

370mg

88% DV

Defatted Peanut Flour

Proteins

370mg

88% DV

Mustard Seed

Spices & Seasonings

370mg

88% DV

Cumin

Spices & Seasonings

366mg

87% DV

Frequently Asked Questions

What foods are highest in Magnesium?

The top foods highest in Magnesium per 100g are: Crude Rice Bran (781mg/100g), Cottonseed Meal Seeds (760mg/100g), Cottonseed Flour Seeds (716mg/100g). See the full ranked list above. Data source: USDA FoodData Central.

What is the recommended daily value for Magnesium?

The recommended daily value (DV) for Magnesium is 420mg for adults, based on a 2,000 calorie diet.

Why is Magnesium important?

Magnesium is involved in over 300 enzymatic reactions, including energy production, protein synthesis, and muscle function. The recommended daily value is 420mg.

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source

FDA Safety Standards

HHS Health Standards

NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.