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Magnesium-rich foods
The 25 foods in this USDA reference database with the most magnesium per 100 g, with the share of the adult Daily Value (420 mg) each one delivers. Reference data — not medical advice.
| Food | Magnesium per 100 g | %DV |
|---|---|---|
| Rice bran | 781 mg | 186% |
| Dried agar seaweed | 770 mg | 183% |
| Hulled hemp seed | 700 mg | 167% |
| Canadian cultivated emi-tsunomata seaweed, dry | 692 mg | 165% |
| Chives, freeze-dried | 640 mg | 152% |
| Wheat bran | 611 mg | 145% |
| Kretschmer toasted wheat bran | 606 mg | 144% |
| Pumpkin seeds | 592 mg | 141% |
| Pumpkin and squash seed kernel, dried | 592 mg | 141% |
| Pumpkin and squash seed kernel, roasted | 550 mg | 131% |
| Watermelon seed kernels, dried | 515 mg | 123% |
| Unsweetened cocoa powder | 499 mg | 119% |
| Cocoa powder | 476 mg | 113% |
| Cocoa powder, processed with alkali | 476 mg | 113% |
| Soy flour, raw | 429 mg | 102% |
| Sugar-free chocolate instant breakfast powder | 410 mg | 98% |
| Chocolate powder, sugar-free | 410 mg | 98% |
| Flaxseed | 392 mg | 93% |
| Mothbeans, raw | 381 mg | 91% |
| Brazilnut, dried | 376 mg | 90% |
| Parsley, freeze-dried | 372 mg | 89% |
| Defatted peanut flour | 370 mg | 88% |
| Soy flour, roasted | 369 mg | 88% |
| Sesame butter, paste | 362 mg | 86% |
| Sesame flour, partially defatted | 362 mg | 86% |
Ranked by amount per 100 g, excluding spices and industrial items (drink powders, baking aids, feed meals) that would distort the comparison. Cooking and serving size change what you actually eat, and a varied diet matters more than any single nutrient.
Frequently asked questions
Which food has the most magnesium per 100 g?
Rice bran tops this database with 781 mg per 100 g — 186% of the adult Daily Value. The ranking is per 100 g, which is not the same as a serving.
How much magnesium do I need per day?
The Daily Value for Magnesium is 420 mg for adults (FDA reference). Your own needs can differ by age, sex and health — this page shows reference data, not a recommendation.
Should I eat more of the top foods on this list?
These rankings compare amounts per 100 g, not meals. A varied diet matters more than any single food or nutrient, and amounts above what you need are not automatically better. Before taking supplements, talk to a healthcare professional.
← Calcium-rich foods · Potassium-rich foods →
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