Foods highest in Magnesium per 100 g (USDA)
USDA food records ranked by magnesium per 100 g, with the share of the 420 mg Daily Value.
- Unit:
- mg per 100 g
- Daily Value:
- 420 mg
- Datasets:
- Foundation Foods, SR Legacy and FNDDS
Magnesium takes part in hundreds of enzyme reactions and in muscle and nerve function. USDA reports it as an element. The Daily Value is 420 mg.
Rice bran, hemp and pumpkin seeds, cocoa powder, wheat bran and dried herbs rank highest because magnesium sits in the germ, bran and seed tissues that refining removes and because these foods are dry. Whole grains, nuts, legumes and leafy greens follow.
Top 100 foods by Magnesium per 100 g
13,221 of 13,621 Normal catalog records report this nutrient (Foundation Foods: 369/397 · SR Legacy: 7,421/7,793 · FNDDS: 5,431/5,431). Records without a value are not ranked.
How to read this ranking
Refined grains lose most of their magnesium with the bran, so a white rice record ranks far below the rice bran record. Cooking in water also lowers the value per 100 g through dilution.
Values are USDA amounts per 100 g of edible portion, ordered as reported; this is information, not dietary advice. Methodology