Food

Serving Size

Magnesium (mg)

rice bran (raw)

1/4 cup (29.5g)

230 (58%)

pumpkin/squash seeds (dried)

1 oz (28.35g)

152 (38%)

watermelon seeds (dried)

1 oz (28.35g)

146 (37%)

amaranth (raw)

1/4 cup (48.75g)

130 (33%)

sunflower seed butter

2 tbsp (32g)

118 (30%)

brazil nuts (dried)

1 oz (28.35g)

107 (27%)

safflower seeds (dried)

1 oz (28.35g)

100 (25%)

buckwheat (raw)

1/4 cup (42.5g)

98 (25%)

almond butter

2 tbsp (32g)

97 (24%)

moth beans

1/2 cup (88.5g)

92 (23%)

buckwheat groats (roasted, dry)

1/4 cup (41g)

91 (23%)

quinoa (raw)

1/4 cup (42.5g)

89 (22%)

wheat bran (crude)

1/4 cup (14.5g)

89 (22%)

buckwheat groats (roasted, cooked)

1 cup (168g)

86 (22%)

rice, brown, medium-grain (cooked

1 cup (195g)

86 (22%)

rice, brown, long-grain (cooked)

1 cup (195g)

84 (21%)

yardlong beans

1/2 cup (85.5g)

84 (21%)

cashew butter

2 tbsp (32g)

83 (21%)

cashew nuts (raw)

1 oz (28.35g)

83 (21%)

almonds (roasted)

1 oz (28.35g)

81 (20%)

sunflower seed kernels (dried)

1/2 cup, with hulls (23g)

81 (20%)

hyacinth beans

1/2 cup (97g)

80 (20%)

rye flour, dark

1/4 cup (32g)

79 (20%)

almonds (raw)

1 oz (28.35g)

78 (20%)

spinach (cooked)

1/2 cup (90g)

78 (20%)

agar (dried)

10g

77 (19%)

artichoke (raw)

1 medium (128g)

77 (19%)

millet (cooked)

1 cup (174g)

77 (19%)

buckwheat flour, whole-groat

1/4 cup (30g)

75 (19%)

chard, swiss (cooked)

1/2 cup (87.5g)

75 (19%)

cashew nuts (roasted)

1 oz (28.35g)

74 (19%)

pumpkin/squash seeds, whole (roasted)

1 oz (28.35g)

74 (19%)

soybeans, mature (cooked)

1/2 cup (86g)

74 (19%)

artichoke (cooked)

1 medium (120g)

72 (18%)

pine nuts (dried)

1 oz (28.35g)

71 (18%)

oats

1/4 cup (39g)

69 (17%)

wheat durum (raw)

1/4 cup (48g)

69 (17%)

wheat germ (crude)

1/4 cup (28.75g)

69 (17%)

butternuts (dried)

1 oz (28.35g)

67 (17%)

yellow bean

1/2 cup (88.5g)

65 (16%)

sesame seeds, whole (roasted)

2 tbsp (18g)

64 (16%)

sesame seeds, whole (dried)

2 tbsp (18g)

63 (16%)

soybeans, mature (roasted)

1/4 cup

62 (16%)

triticale (raw)

1/4 cup (48g)

62 (16%)

barley (raw)

1/4 cup (46g)

61 (15%)

adzuki beans

1/2 cup (115g)

60 (15%)

black beans

1/2 cup (86g)

60 (15%)

lotus seeds (dried)

1 oz (28.35g)

60 (15%)

wheat, hard red spring

1/4 cup (48g)

60 (15%)

wheat, hard red winter

1/4 cup (48g)

60 (15%)

bulgur (cooked)

1 cup (182g)

58 (15%)

walnut, black (dried)

1 oz (28.35g)

57 (14%)

oat bran (raw)

1/4 cup (23.5g)

55 (14%)

pink beans

1/2 cup (84.5g)

55 (14%)

soybeans, green (cooked)

1/2 cup (90g)

54 (14%)

corn, yellow (raw)

1/4 cup (41.5g)

53 (13%)

wheat, soft red winter

1/4 cup (42g)

53 (13%)

blackberry juice (canned)

250g

52 (13%)

coconut water

from 1 coconut (206g)

52 (13%)

potato, russet (baked, with skin)

1 medium (173g)

52 (13%)

wild rice (cooked)

1 cup (164g)

52 (13%)

peanut butter chunky

2 tbsp (32g)

51 (13%)

rye (raw)

1/4 cup (42.25g)

51 (13%)

french beans

1/2 cup (88.5g)

50 (13%)

pasta, corn

1 cup (140g)

50 (13%)

soybeans, mature (sprouted)

1 cup (70g)

50 (13%)

triticale flour, whole grain

1/4 cup (32.5g)

50 (13%)

beet greens (cooked)

1/2 cup (72g)

49 (12%)

hazelnuts, filberts (roasted)

1 oz (28.35g)

49 (12%)

hickory nuts (dried)

1 oz (28.35g)

49 (12%)

peanut butter smooth

2 tbsp (32g)

49 (12%)

lima beans thin seeded (baby)

1/2 cup (91g)

48 (12%)

mung beans

1/2 cup (101g)

48 (12%)

navy beans

1/2 cup (91g)

48 (12%)

peanuts (raw)

1 oz (28.35g)

48 (12%)

potato, red (baked, with skin)

1 medium (173g)

48 (12%)

potato (baked, with skin)

1 medium (173g)

48 (12%)

lima beans large (canned)

1/2 cup (120.5g)

47 (12%)

potato, white (baked, with skin)

1 medium (173g)

47 (12%)

cowpeas, common

1/2 cup (86g)

46 (12%)

hazelnuts, filberts (raw)

1 oz (28.35g)

46 (12%)

winged beans

1/2 cup (86g)

46 (12%)

walnuts (english)

1 oz (28.35g)

45 (11%)

wasabi, root (raw)

1/2 cup (65g)

45 (11%)

wheat, hard white

1/4 cup (48g)

45 (11%)

coconut milk (raw)

1/2 cup (120g)

44 (11%)

cranberry (roman) beans

1/2 cup (88.5g)

44 (11%)

great northern beans

1/2 cup (88.5g)

44 (11%)

rice flour, brown

1/4 cup (39.5g)

44 (11%)

squash, winter, acorn (baked)

1/2 cup (102.5g)

44 (11%)

oat flour, partially debranned

30g

43 (11%)

pinto beans

1/2 cup (85.5g)

43 (11%)

macaroni, whole wheat

1 cup (140g)

42 (11%)

passion-fruit juice, purple (raw)

8 fl oz (247.2g)

42 (11%)

passion-fruit juice, yellow (raw)

8 fl oz (247.2g)

42 (11%)

soybeans, green (raw)

1/4 cup (64g)

42 (11%)

spaghetti, whole wheat

1 cup (140g)

42 (11%)

fava beans (canned)

1/2 cup (128g)

41 (10%)

wheat flour, whole grain

1/4 cup (30g)

41 (10%)

barley, pearled (raw)

1/4 cup (50g)

40 (10%)

flaxseed

1 tbsp (10.3g)

40 (10%)

lima beans large

1/2 cup (94g)

40 (10%)

soymilk (calcium fortified)

8 fl oz (248g)

40 (10%)

barley malt flour

1/4 cup (40.5g)

39 (10%)

chickpeas (garbanzo beans)

1/2 cup (82g)

39 (10%)

cornmeal, whole-grain, yellow (raw)

1/4 cup (30.5g)

39 (10%)

pigeon peas

1/2 cup (84g)

39 (10%)

potato (baked, no skin)

1 (156g)

39 (10%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156g)

39 (10%)

purslane (cooked)

1/2 cup (57.5g)

39 (10%)

wheat, soft white

1/4 cup (42g)

38 (10%)