Foods high in Magnesium
Daily Value: 420 mg. Ranked by a typical serving, with familiar, well-measured foods first. Include specialty foods
- Hemp seed, hulled
8.8 g Protein2.1 mg Manganese0.45 mg Copper
196 mg47% DV · per 1 oz - Spinach, canned, regular pack, drained solids
6 g Protein988 mcg Vitamin K1,049 mcg Vitamin A (RAE)
163 mg39% DV · per 1 cup - Pumpkin and squash seed kernels, roasted, without salt
8.5 g Protein1.3 mg Manganese0.36 mg Copper
156 mg37% DV · per 1 oz - Chard, swiss, cooked, boiled, drained, with salt
3.3 g Protein573 mcg Vitamin K536 mcg Vitamin A (RAE)
151 mg36% DV · per 1 cup, chopped - Tempeh
34 g Protein0.93 mg Copper2.2 mg Manganese
134 mg32% DV · per 1 cup - White beans, mature seeds, canned
19 g Protein0.61 mg Copper1.3 mg Manganese
134 mg32% DV · per 1 cup - Great northern beans, mature seeds, canned
19 g Protein212 mcg Folate (DFE)0.42 mg Copper
134 mg32% DV · per 1 cup - Yellow beans, mature seeds, cooked, boiled, with salt
16 g Protein18 g Fiber0.33 mg Copper
131 mg31% DV · per 1 cup - Lima beans, immature seeds, cooked, boiled, drained, with salt
12 g Protein2.1 mg Manganese0.52 mg Copper
126 mg30% DV · per 1 cup - Navy beans, mature seeds, canned
20 g Protein0.54 mg Copper13 g Fiber
123 mg29% DV · per 1 cup - Small white beans, mature seeds, cooked, boiled, with salt
16 g Protein19 g Fiber245 mcg Folate (DFE)
122 mg29% DV · per 1 cup - Black beans, mature seeds, cooked, boiled, with salt
15 g Protein256 mcg Folate (DFE)15 g Fiber
120 mg29% DV · per 1 cup - Quinoa, cooked
8.1 g Protein1.2 mg Manganese0.36 mg Copper
118 mg28% DV · per 1 cup - Sesame butter, paste
5.8 g Protein1.3 mg Copper0.81 mg Manganese
116 mg28% DV · per 2 tbsp - Baked beans, home prepared
14 g Protein14 g Fiber0.4 mg Copper
109 mg26% DV · per 1 cup - Tofu yogurt
9.2 g Protein34 mcg Selenium105 mg Magnesium
105 mg25% DV · per 1 cup - Salmon, chinook, cooked, dry heat
22 g Protein2.4 mcg Vitamin B1240 mcg Selenium
104 mg25% DV · per 3 oz - Sesame seeds, whole, roasted and toasted
4.8 g Protein0.7 mg Copper0.71 mg Manganese
101 mg24% DV · per 1 oz - Sunflower seed kernels, dry roasted, with salt added
5.9 g Protein0.51 mg Copper23 mcg Selenium
100 mg24% DV · per 1 oz - Sesame seed kernels, toasted, with salt added (decorticated)
4.8 g Protein0.41 mg Copper0.34 mg Thiamin (B1)
98 mg23% DV · per 1 oz - Beet greens, cooked, boiled, drained, with salt
3.7 g Protein697 mcg Vitamin K552 mcg Vitamin A (RAE)
98 mg23% DV · per 1 cup (1" pieces) - Mung beans, mature seeds, cooked, boiled, with salt
14 g Protein321 mcg Folate (DFE)15 g Fiber
97 mg23% DV · per 1 cup - Almond butter, plain, with salt added
6.7 g Protein7.7 mg Vitamin E0.3 mg Copper
89 mg21% DV · per 2 tbsp - Wheat, sprouted
8.1 g Protein2 mg Manganese46 mcg Selenium
89 mg21% DV · per 1 cup - Sunflower seed butter, without salt
4.9 g Protein30 mcg Selenium0.45 mg Copper
88 mg21% DV · per 1 oz - Squash, winter, acorn, cooked, baked, with salt
2.3 g Protein9 g Fiber0.34 mg Thiamin (B1)
88 mg21% DV · per 1 cup, cubes - Spaghetti, spinach, cooked
6.4 g Protein2.1 mg Manganese31 mcg Selenium
87 mg21% DV · per 1 cup - Pinto beans, mature seeds, cooked, boiled, with salt
15 g Protein294 mcg Folate (DFE)15 g Fiber
86 mg20% DV · per 1 cup - Kidney beans, california red, mature seeds, cooked, boiled, with salt
16 g Protein16 g Fiber0.51 mg Copper
85 mg20% DV · per 1 cup - Sunflower seed, kernel, raw
5.3 g Protein9.8 mg Vitamin E0.53 mg Copper
85 mg20% DV · per 1 oz - Mackerel, Atlantic, cooked, dry heat
20 g Protein16 mcg Vitamin B1244 mcg Selenium
82 mg20% DV · per 3 oz - Pasta, fresh-refrigerated, spinach, as purchased
14 g Protein335 mcg Folate (DFE)0.78 mg Thiamin (B1)
81 mg19% DV · per 4.5 oz - Almonds, dry roasted, without salt added
5.9 g Protein6.8 mg Vitamin E0.31 mg Copper
79 mg19% DV · per 1 oz (22 whole kernels) - Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, with salt
15 g Protein1.7 mg Manganese282 mcg Folate (DFE)
79 mg19% DV · per 1 cup - Cashew nuts, oil roasted, with salt added
4.8 g Protein0.58 mg Copper0.47 mg Manganese
77 mg18% DV · per 1 oz (18 kernels) - Artichokes, (globe or french), raw
4.2 g Protein0.3 mg Copper6.9 g Fiber
77 mg18% DV · per 1 artichoke, medium - Millet, cooked
6.1 g Protein0.28 mg Copper0.47 mg Manganese
77 mg18% DV · per 1 cup - Milk, indian buffalo, fluid
9.2 g Protein0.88 mcg Vitamin B12412 mg Calcium
76 mg18% DV · per 1 cup - Figs, dried, stewed
3.7 g Protein11 g Fiber0.32 mg Copper
75 mg18% DV · per 1 cup - Pumpkin and squash seeds, whole, roasted, without salt
5.3 g Protein2.9 mg Zinc0.2 mg Copper
74 mg18% DV · per 1 oz (85 seeds)