Top Food High in Magnesium
About Food and Magnesium
There are quite a number of foods rich in magnesium, and most of this list will provide a significant portion of your recommended daily values.Some of the highest magnesium food include hemp seeds, cocoa powder, sage, flaxseeds, brazil nut, dijon mustard, peanut flour, sesame seeds, poppy seeds and chia seeds. Other magnesium rich food are bittersweet chocolate, pili nut, cashews, soy flour, almonds, pumpkin seeds, pine nut, wheat germ, cardamom and ginger.
We calculated the top foods for magnesium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 foods highest in magnesium.
Hemp Seeds
In 1 cup, hemp seed
has
1120mg of
magnesium, or about
360% of daily values for women and
280% for men.
| Magnesium | |
|---|---|
|
1120mg in 1 cup (160g) |
253mg in
200 Calories (36g) |
|
360%
280%
|
82%
63%
|
Complete nutrition for Hemp Seeds
Cocoa Powder
1 cup of cocoa powder
contains
429mg of
magnesium, or about
140% of daily values for women and
110% for men.
| Magnesium | |
|---|---|
|
429mg in 1 cup (86g) |
438mg in
200 Calories (88g) |
|
140%
110%
|
140%
110%
|
Complete nutrition for Cocoa Powder
Sage (ground)
In 1 tablespoon, sage
has
8.6mg of
magnesium, or about
3% of daily values for women and
2% for men.
| Magnesium | |
|---|---|
|
8.6mg in 1 tablespoon (2g) |
272mg in
200 Calories (63g) |
|
3%
2%
|
88%
68%
|
Complete nutrition for Sage
Flaxseeds
1 cup of flaxseed
contains
659mg of
magnesium, or about
210% of daily values for women and
160% for men.
| Magnesium | |
|---|---|
|
659mg in 1 cup (168g) |
147mg in
200 Calories (37g) |
|
210%
160%
|
47%
37%
|
Complete nutrition for Flaxseeds
Brazil Nut (dried)
In 1 cup, brazil nut
has
500mg of
magnesium, or about
160% of daily values for women and
130% for men.
| Magnesium | |
|---|---|
|
500mg in 1 cup (133g) |
114mg in
200 Calories (30g) |
|
160%
130%
|
37%
29%
|
Complete nutrition for Brazil Nut
Dijon Mustard (ground)
1 tablespoon of dijon mustard
contains
23mg of
magnesium, or about
8% of daily values for women and
6% for men.
| Magnesium | |
|---|---|
|
23mg in 1 tablespoon (6.3g) |
146mg in
200 Calories (39g) |
|
8%
6%
|
47%
36%
|
Complete nutrition for Dijon Mustard
Peanut Flour
In 1 cup, peanut flour
has
222mg of
magnesium, or about
72% of daily values for women and
56% for men.
| Magnesium | |
|---|---|
|
222mg in 1 cup (60g) |
226mg in
200 Calories (61g) |
|
72%
56%
|
73%
57%
|
Complete nutrition for Peanut Flour
Sesame Seeds
1 tablespoon of sesame seed
contains
34mg of
magnesium, or about
11% of daily values for women and
8% for men.
| Magnesium | |
|---|---|
|
34mg in 1 tablespoon (9.45g) |
126mg in
200 Calories (35g) |
|
11%
8%
|
41%
32%
|
Complete nutrition for Sesame Seeds
Poppy Seeds
In 1 teaspoon, poppy seed
has
9.7mg of
magnesium, or about
3% of daily values for women and
2% for men.
| Magnesium | |
|---|---|
|
9.7mg in 1 teaspoon (2.8g) |
132mg in
200 Calories (38g) |
|
3%
2%
|
43%
33%
|
Complete nutrition for Poppy Seeds
Chia Seeds (dried)
1 ounce of chia seed
contains
95mg of
magnesium, or about
31% of daily values for women and
24% for men.
| Magnesium | |
|---|---|
|
95mg in 1 ounce (28.35g) |
138mg in
200 Calories (41g) |
|
31%
24%
|
44%
34%
|
Complete nutrition for Chia Seeds
Bittersweet Chocolate
In 1 teaspoon, bittersweet chocolate
has
9mg of
magnesium, or about
3% of daily values for women and
2% for men.
| Magnesium | |
|---|---|
|
9mg in 1 teaspoon (2.75g) |
102mg in
200 Calories (31g) |
|
3%
2%
|
33%
25%
|
Complete nutrition for Bittersweet Chocolate
Pili Nut (dried)
1 cup of pili nut
contains
362mg of
magnesium, or about
120% of daily values for women and
91% for men.
| Magnesium | |
|---|---|
|
362mg in 1 cup (120g) |
84mg in
200 Calories (28g) |
|
120%
91%
|
27%
21%
|
Complete nutrition for Pili Nut
Cashews
In 1 ounce, cashew
has
83mg of
magnesium, or about
27% of daily values for women and
21% for men.
| Magnesium | |
|---|---|
|
83mg in 1 ounce (28.35g) |
106mg in
200 Calories (36g) |
|
27%
21%
|
34%
26%
|
Complete nutrition for Cashews
Soy Flour
1 cup of soy flour
contains
251mg of
magnesium, or about
81% of daily values for women and
63% for men.
| Magnesium | |
|---|---|
|
251mg in 1 cup (88g) |
153mg in
200 Calories (54g) |
|
81%
63%
|
49%
38%
|
Complete nutrition for Soy Flour
Almonds
In 1 cup, almond
has
386mg of
magnesium, or about
120% of daily values for women and
97% for men.
| Magnesium | |
|---|---|
|
386mg in 1 cup (143g) |
93mg in
200 Calories (35g) |
|
120%
97%
|
30%
23%
|
Complete nutrition for Almonds
Pumpkin Seeds
1 cup of pumpkin seed
contains
168mg of
magnesium, or about
54% of daily values for women and
42% for men.
| Magnesium | |
|---|---|
|
168mg in 1 cup (64g) |
117mg in
200 Calories (45g) |
|
54%
42%
|
38%
29%
|
Complete nutrition for Pumpkin Seeds
Pine Nut (dried)
In 1 cup, pine nut
has
339mg of
magnesium, or about
110% of daily values for women and
85% for men.
| Magnesium | |
|---|---|
|
339mg in 1 cup (135g) |
75mg in
200 Calories (30g) |
|
110%
85%
|
24%
19%
|
Complete nutrition for Pine Nut
Wheat Germ
1 cup of wheat germ
contains
275mg of
magnesium, or about
89% of daily values for women and
69% for men.
| Magnesium | |
|---|---|
|
275mg in 1 cup (115g) |
133mg in
200 Calories (56g) |
|
89%
69%
|
43%
33%
|
Complete nutrition for Wheat Germ
Cardamom
In 1 cup, cardamom
has
213mg of
magnesium, or about
69% of daily values for women and
53% for men.
| Magnesium | |
|---|---|
|
213mg in 1 cup (92.8g) |
147mg in
200 Calories (64g) |
|
69%
53%
|
48%
37%
|
Complete nutrition for Cardamom
Ginger (ground)
1 tablespoon of ginger
contains
11mg of
magnesium, or about
4% of daily values for women and
3% for men.
| Magnesium | |
|---|---|
|
11mg in 1 tablespoon (5.2g) |
128mg in
200 Calories (60g) |
|
4%
3%
|
41%
32%
|
Complete nutrition for Ginger