Magnesium, Mg Rich Foods

Magnesium is an essential mineral that supports muscle and nerve function, heart rhythm, bone health, and energy production. A magnesium-rich diet can help reduce the risk of cramps, fatigue, and even heart disease.

This nutrition guide provides a list of common foods high in magnesium, measured per 100-gram serving, to help you meet your daily needs naturally-whether you're an athlete, managing a health condition, or simply aiming for better wellness.

Magnesium-Rich Foods (Served per 100 grams) -Ranked from highest to lowest

1. Rice bran, crude (781mg)

2. Seaweed, agar, dried (770mg)

3. Seeds, cottonseed meal, partially defatted (glandless) (760mg)

4. Seeds, cottonseed flour, partially defatted (glandless) (721mg)

5. Seeds, cottonseed flour, low fat (glandless) (716mg)

6. Spices, basil, dried (711mg)

7. Seeds, hemp seed, hulled (700mg)

8. Spices, coriander leaf, dried (694mg)

9. Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry (692mg)

10. Chives, freeze-dried (640mg)

11. Wheat bran, crude (611mg)

12. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran (606mg)

13. Spearmint, dried (602mg)

14. Seeds, pumpkin and squash seed kernels, dried (592mg)

15. Seeds, pumpkin and squash seed kernels, roasted, without salt (550mg)

16. Seeds, pumpkin and squash seed kernels, roasted, with salt added (550mg)

17. Cocoa, dry powder, hi-fat or breakfast, plain (519mg)

18. Seeds, watermelon seed kernels, dried (515mg)

19. Beverages, nutritional shake mix, high protein, powder (500mg)

20. Cocoa, dry powder, unsweetened (499mg)

21. Cocoa, dry powder, unsweetened, processed with alkali (476mg)

22. Cocoa, dry powder, hi-fat or breakfast, processed with alkali (476mg)

23. Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, (473mg)

24. Spices, dill weed, dried (451mg)

25. Spices, celery seed (440mg)

26. Seeds, cottonseed kernels, roasted (glandless) (440mg)

27. Soy flour, full-fat, raw (429mg)

28. Spices, sage, ground (428mg)

29. Beverages, chocolate powder, no sugar added (410mg)

30. Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted (410mg)

31. Spices, parsley, dried (400mg)

32. Seeds, flaxseed (392mg)

33. Spices, fennel seed (385mg)

34. Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan (385mg)

35. Mothbeans, mature seeds, raw (381mg)

36. Spices, savory, ground (377mg)

37. Nuts, brazilnuts, dried, unblanched (376mg)

38. Parsley, freeze-dried (372mg)

39. Spices, mustard seed, ground (370mg)

40. Peanut flour, defatted (370mg)

41. Peanut butter, chunky, vitamin and mineral fortified (370mg)

42. Soy flour, full-fat, roasted (369mg)

43. Spices, cumin seed (366mg)

44. Seeds, sesame flour, partially defatted (362mg)

45. Seeds, sesame butter, paste (362mg)

46. Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original (362mg)

47. Seeds, sesame flour, high-fat (361mg)

48. Seeds, sesame seeds, whole, roasted and toasted (356mg)

49. Peanut butter, smooth, vitamin and mineral fortified (355mg)

50. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) (353mg)

51. Seeds, safflower seed kernels, dried (353mg)

52. Seeds, sesame seeds, whole, dried (351mg)

53. Seeds, safflower seed meal, partially defatted (350mg)

54. Spices, tarragon, dried (347mg)

55. Spices, poppy seed (347mg)

56. Spices, marjoram, dried (346mg)

57. Seeds, sunflower seed flour, partially defatted (346mg)

58. Seeds, sesame seed kernels, toasted, without salt added (decorticated) (346mg)

59. Seeds, sesame seed kernels, toasted, with salt added (decorticated) (346mg)

60. Seeds, sesame meal, partially defatted (346mg)

61. Seeds, sesame seed kernels, dried (decorticated) (345mg)

62. Yardlong beans, mature seeds, raw (338mg)

63. Seeds, sesame flour, low-fat (338mg)

64. SCHIFF,TIGER'S MILK BAR (336mg)

65. Seeds, chia seeds, dried (335mg)

66. Cowpeas, catjang, mature seeds, raw (333mg)

67. Spices, coriander seed (330mg)

68. Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE (329mg)

69. Beverages, coffee, instant, regular, powder (327mg)

70. Beverages, coffee, instant, regular, half the caffeine (327mg)

71. Baking chocolate, unsweetened, squares (327mg)

72. Seeds, sunflower seed kernels, dried (325mg)

73. Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors (321mg)

74. Cereals ready-to-eat, wheat germ, toasted, plain (320mg)

75. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Honey Nut Oat Bar (317mg)

76. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Energy Bar, all flavors (317mg)

77. Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Double Chocolate Nut Bar (317mg)

78. Cereals ready-to-eat, FAMILIA (317mg)

79. Soy protein concentrate, produced by alcohol extraction (315mg)

80. Seeds, sisymbrium sp. seeds, whole, dried (314mg)

81. Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular (313mg)

82. Seeds, sunflower seed butter, without salt (311mg)

83. Seeds, sunflower seed butter, with salt added (311mg)

84. Beverages, coffee, instant, decaffeinated, powder (311mg)

85. Soy meal, defatted, raw (306mg)

86. Nuts, pilinuts, dried (302mg)

87. Fish, caviar, black and red, granular (300mg)

88. Nuts, cashew nuts, raw (292mg)

89. Soy flour, defatted (290mg)

90. Nuts, almonds, oil roasted, with salt added, smoke flavor (286mg)

91. Soy flour, low-fat (285mg)

92. Hyacinth beans, mature seeds, raw (283mg)

93. Soybeans, mature seeds, raw (280mg)

94. Protein supplement, milk based, Muscle Milk Light, powder (280mg)

95. Nuts, almonds, dry roasted, without salt added (279mg)

96. Nuts, almonds, dry roasted, with salt added (279mg)

97. Nuts, almond butter, plain, without salt added (279mg)

98. Nuts, almond butter, plain, with salt added (279mg)

99. Nuts, mixed nuts, oil roasted, without peanuts, lightly salted (275mg)

100. Beverages, Orange-flavor drink, breakfast type, low calorie, powder (275mg)

Data source: USDA Nutrient Database, SR28

Foods Low in Magnesium, Mg

Weight Management Tips

Learn What You Currently Eat and Drink

What To Eat and Drink

Make Better Choices

Eat the Right Amount of Calories for You

Decrease Portion Sizes

Eat Fewer Empty Calories

Focus on Foods You Need

When Eating Out, Make Better Choices

Cook More Often at Home

Increase Physical Activity

Decrease Screen Time

Healthy Eating Tips

Tip 1 : Butternut squash tastes great oven roasted and pureed. Use it to make it a soup or add it to risotto! Look for recipes online.

Tip 2 : Make fresh fruit snow cones using berries, pineapple, or other fruits. Check online for recipes.

Tip 3 : Try crunchy vegetables, raw or lightly steamed. They make a great snack or side dish.

Tip 4 : Shopping tip: find specials and coupons in your local paper or online for discounts on whole-grain products.

Tip 5 : Support your health and community by buying locally-grown fruits. Try visiting a farmers’ market near you.

Tip 6 : Choose 100% fruit juice when drinking juice, but eat whole or cut-up fruit more often.

Tip 7 : Instead of adding more grains to your daily food plan, replace some refined grains with whole grains.

Tip 8 : Challenge yourself to fit dairy into every meal--milk on your breakfast cereal, yogurt for lunch, milk-based soup at dinner.

Tip 9 : Instead of eating a refined grain, switch it for a whole-grain food and look for one that is higher in fiber.

Tip 10 : Need to make dinner but have errands to do? Use a slow cooker to make a chicken and vegetable stew with plenty of tomatoes, potatoes and green beans.