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  • Omega-3, 6 and 9
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Calcium - Copper - Dietary Fiber - Folate - Iron - Magnesium - Manganese - Niacin - Pantothenic Acid - Phosphorus - Potassium - Protein - Riboflavin - Selenium - Thiamin - Vitamin A - Vitamin B6 - Vitamin C - Vitamin E - Vitamin K - Zinc

Good Sources - Magnesium


cottonseed meal, partially defatted (glandless)

1 oz (28.35 g)

215 mg (54%)

cottonseed flour, low fat (glandless)

1 oz (28.35 g)

203 mg (51%)

rice bran, crude

3 tbsp (22.13 g)

173 mg (43%)

cottonseed flour, partially defatted (glandless)

1/4 cup (23.5 g)

169 mg (42%)

soybeans, mature seeds (raw)

1/4 cup (46.5 g)

130 mg (33%)

amaranth (uncooked)

1/4 cup (48.25 g)

120 mg (30%)

navy beans (sprouted, cooked)

100 g

111 mg (28%)

brazil nuts (dried)

1 oz (28.35 g)

107 mg (27%)

peanut flour, defatted

1 oz (28.35 g)

105 mg (26%)

sesame flour, partially defatted

1 oz (28.35 g)

103 mg (26%)

sesame flour, high-fat

1 oz (28.35 g)

102 mg (26%)

sunflower seed butter

2 tbsp (32 g)

100 mg (25%)

safflower seed meal, partially defatted

1 oz (28.35 g)

99 mg (25%)

buckwheat

1/4 cup (42.5 g)

98 mg (25%)

sesame meal, partially defatted

1 oz (28.35 g)

98 mg (25%)

sesame flour, low-fat

1 oz (28.35 g)

96 mg (24%)

soybeans, mature seeds (sprouted, stir-fried)

100 g

96 mg (24%)

soy meal, defatted, raw

1/4 cup (30.5 g)

93 mg (23%)

moth beans

1/2 cup (88.5 g)

92 mg (23%)

buckwheat groats (roasted, dry)

1/4 cup (41 g)

91 mg (23%)

soy flour, full-fat, raw

1/4 cup (21 g)

90 mg (23%)

almond butter

2 tbsp (32 g)

89 mg (22%)

teff (uncooked)

1/4 cup (48.25 g)

89 mg (22%)

wheat bran, crude

1/4 cup (14.5 g)

89 mg (22%)

prickly pear

1 fruit (103 g)

88 mg (22%)

horned melon

1 fruit (209 g)

84 mg (21%)

quinoa (uncooked)

1/4 cup (42.5 g)

84 mg (21%)

yardlong beans

1/2 cup (85.5 g)

84 mg (21%)

cashew butter

2 tbsp (32 g)

83 mg (21%)

cashew nuts (raw)

1 oz (28.35 g)

83 mg (21%)

almonds (dry roasted)

1 oz (28.35 g)

80 mg (20%)

amaranth grain (cooked)

1/2 cup (123 g)

80 mg (20%)

hyacinth beans

1/2 cup (97 g)

80 mg (20%)

almonds (oil roasted)

1 oz (28.35 g)

78 mg (20%)

soy flour, full-fat, roasted

1/4 cup (21.25 g)

78 mg (20%)

spinach (cooked)

1/2 cup (90 g)

78 mg (20%)

artichoke (raw)

1 medium (128 g)

77 mg (19%)

cashew nuts (oil roasted)

1 oz (28.35 g)

77 mg (19%)

almonds (blanched)

1 oz (28.35 g)

76 mg (19%)

almonds (raw)

1 oz (28.35 g)

76 mg (19%)

soy flour, defatted

1/4 cup (26.25 g)

76 mg (19%)

buckwheat flour, whole-groat

1/4 cup (30 g)

75 mg (19%)

chard, swiss (cooked)

1/2 cup (87.5 g)

75 mg (19%)

cashew nuts (dry roasted)

1 oz (28.35 g)

74 mg (19%)

soybeans, mature seeds (cooked)

1/2 cup (86 g)

74 mg (19%)

oats

1/4 cup (39 g)

69 mg (17%)

wheat, durum

1/4 cup (48 g)

69 mg (17%)

dock (raw)

1/2 cup (66.5 g)

68 mg (17%)

butternuts (dried)

1 oz (28.35 g)

67 mg (17%)

great northern beans (canned)

1/2 cup (131 g)

67 mg (17%)

tempeh

1/2 cup (83 g)

67 mg (17%)

soy nuts (dry roasted)

1 oz (28.35 g)

65 mg (16%)

yellow bean

1/2 cup (88.5 g)

65 mg (16%)

horseradish-tree, leafy tips (cooked)

1 cup (42 g)

63 mg (16%)

lima beans, immature seeds

1/2 cup (85 g)

63 mg (16%)

soy flour, low-fat

1/4 cup (22 g)

63 mg (16%)

teff (cooked)

1/2 cup (126 g)

63 mg (16%)

kamut (uncooked)

1/4 cup (46.5 g)

62 mg (16%)

navy beans (canned)

1/2 cup (131 g)

62 mg (16%)

triticale

1/4 cup (48 g)

62 mg (16%)

barley, hulled

1/4 cup (46 g)

61 mg (15%)

soymilk (unfortified)

8 fl oz (244.8 g)

61 mg (15%)

adzuki beans

1/2 cup (115 g)

60 mg (15%)

black beans

1/2 cup (86 g)

60 mg (15%)

wheat, hard red spring

1/4 cup (48 g)

60 mg (15%)

wheat, hard red winter

1/4 cup (48 g)

60 mg (15%)

quinoa (cooked)

1/2 cup (92.5 g)

59 mg (15%)

spelt (uncooked)

1/4 cup (43.5 g)

59 mg (15%)

borage (cooked)

100 g

57 mg (14%)

bulgur (dry)

1/4 cup (35 g)

57 mg (14%)

millet (raw)

1/4 cup (50 g)

57 mg (14%)

soybeans, mature seeds (sprouted, steamed)

1 cup (94 g)

56 mg (14%)

oat bran (raw)

1/4 cup (23.5 g)

55 mg (14%)

pink beans

1/2 cup (84.5 g)

55 mg (14%)

sunflower seed flour, partially defatted

1/4 cup (16 g)

55 mg (14%)

soybeans, green (cooked)

1/2 cup (90 g)

54 mg (14%)

corn, white, whole kernels

1/4 cup (41.5 g)

53 mg (13%)

corn, yellow, whole kernels

1/4 cup (41.5 g)

53 mg (13%)

navy beans (sprouted, raw)

1/2 cup (52 g)

53 mg (13%)

wheat, soft red winter

1/4 cup (42 g)

53 mg (13%)

blackberry juice (canned)

8 fl oz (250 g)

52 mg (13%)

coconut water

from 1 coconut (206 g)

52 mg (13%)

peanuts (oil roasted, no salt)

1 oz (28.35 g)

52 mg (13%)

potato, russet (baked, with skin)

1 medium (173 g)

52 mg (13%)

peanut butter chunky

2 tbsp (32 g)

51 mg (13%)

rye flour, dark

1/4 cup (32 g)

51 mg (13%)

artichoke (cooked)

1 medium (120 g)

50 mg (13%)

french beans

1/2 cup (88.5 g)

50 mg (13%)

horseradish-tree, pods (cooked)

1 cup (118 g)

50 mg (13%)

peanuts (dry roasted, no salt)

1 oz (28.35 g)

50 mg (13%)

triticale flour, whole grain

1/4 cup (32.5 g)

50 mg (13%)

beet greens (cooked)

1/2 cup (72 g)

49 mg (12%)

peanut butter smooth

2 tbsp (32 g)

49 mg (12%)

kamut (cooked)

1/2 cup (86 g)

48 mg (12%)

lima beans, baby

1/2 cup (91 g)

48 mg (12%)

molasses

1 tbsp (20 g)

48 mg (12%)

mung beans

1/2 cup (101 g)

48 mg (12%)

navy beans

1/2 cup (91 g)

48 mg (12%)

peanuts (raw)

1 oz (28.35 g)

48 mg (12%)

potato, red (baked, with skin)

1 medium (173 g)

48 mg (12%)

potato (baked, with skin)

1 medium (173 g)

48 mg (12%)

spelt (cooked)

1/2 cup (97 g)

48 mg (12%)

borage (raw)

1 cup (89 g)

46 mg (12%)

refried beans, vegetarian

1/2 cup (121 g)

46 mg (12%)

rye

1/4 cup (42.25 g)

46 mg (12%)

winged beans

1/2 cup (86 g)

46 mg (12%)

cowpeas (black-eyed peas)

1/2 cup (85.5 g)

45 mg (11%)

horseradish-tree, pods (raw)

1 cup (100 g)

45 mg (11%)

nopales (raw)

1 cup (86 g)

45 mg (11%)

wasabi, root (raw)

1/2 cup (65 g)

45 mg (11%)

wheat germ, toasted

2 tbsp. (14.13 g)

45 mg (11%)

wheat, hard white

1/4 cup (48 g)

45 mg (11%)

cranberry (roman) beans

1/2 cup (88.5 g)

44 mg (11%)

dock (cooked)

50 g

44 mg (11%)

great northern beans

1/2 cup (88.5 g)

44 mg (11%)

oat bran (cooked)

1/2 cup (109.5)

44 mg (11%)

pineapple (canned)

1/2 cup (246 g)

44 mg (11%)

rice flour, brown

1/4 cup (39.5 g)

44 mg (11%)

squash, winter, acorn (baked)

1/2 cup (102.5 g)

44 mg (11%)

wheat, sprouted (raw)

1/2 cup (54 g)

44 mg (11%)

buckwheat groats (roasted, cooked)

1/2 cup (84 g)

43 mg (11%)

cardoon (cooked)

100 g

43 mg (11%)

cowpeas, immature seeds

1/2 cup (82.5 g)

43 mg (11%)

pinto beans

1/2 cup (85.5 g)

43 mg (11%)

popcorn, microwave, low fat and sodium

1 oz (28.35 g)

43 mg (11%)

rice, brown, medium-grain (cooked)

1/2 cup (97.5 g)

43 mg (11%)

passion-fruit juice, purple (raw)

8 fl oz (247.2 g)

42 mg (11%)

passion-fruit juice, yellow (raw)

8 fl oz (247.2 g)

42 mg (11%)

rice, brown, long-grain (cooked)

1/2 cup (97.5 g)

42 mg (11%)

soybeans, green (raw)

1/4 cup (64 g)

42 mg (11%)

fava beans (canned)

1/2 cup (128 g)

41 mg (10%)

mung beans (sprouted, stir-fried)

1 cup (124 g)

41 mg (10%)

oat flour, partially debranned

1 oz (28.35 g)

41 mg (10%)

peas (sprouted, cooked)

100 g

41 mg (10%)

popcorn, air-popped

1 oz (28.35 g)

41 mg (10%)

soy nuts (roasted)

1 oz (28.35 g)

41 mg (10%)

wheat flour, whole grain

1/4 cup (30 g)

41 mg (10%)

barley, pearled (raw)

1/4 cup (50 g)

40 mg (10%)

flaxseed

1 tbsp (10.3 g)

40 mg (10%)

lima beans, large

1/2 cup (94 g)

40 mg (10%)

barley malt flour

1/4 cup (40.5 g)

39 mg (10%)

chickpeas (garbanzo beans)

1/2 cup (82 g)

39 mg (10%)

cornmeal, whole-grain, white

1/4 cup (30.5 g)

39 mg (10%)

cornmeal, whole-grain, yellow

1/4 cup (30.5 g)

39 mg (10%)

pigeon peas

1/2 cup (84 g)

39 mg (10%)

potato (baked, no skin)

1 (156 g)

39 mg (10%)

potato (microwaved, cooked in skin, skin removed)

1 medium (156 g)

39 mg (10%)

purslane (cooked)

1/2 cup (57.5 g)

39 mg (10%)

chickpea flour (besan)

1/4 cup (23 g)

38 mg (10%)

corn, sweet, yellow (raw)

1 ear (102 g)

38 mg (10%)

cornmeal, blue (Navajo)

1 oz (28.35 g)

38 mg (10%)

millet (cooked)

1/2 cup (87 g)

38 mg (10%)

wheat, soft white

1/4 cup (42 g)

38 mg (10%)

The percentages on this page are the percent daily values (%DV). These Daily Values are based on a 2000 calorie diet. Depending on your calorie needs, your daily values may be higher or lower. Click here for more information.

Please note that the Good Sources pages are generated automatically based on the data in the Nutrient Content Tables and should in no way be regarded as dietary advice.

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