Nutrient guide

Foods highest in magnesium

The foods highest in magnesium per 100 grams, ranked, from seeds and nuts to leafy greens.

Original ranking by NutriVerdict

Reviewed by Irene Taranina, Editor · July 2026

Magnesium is a mineral involved in many routine processes in the body, from how it uses energy to normal muscle function. Seeds, nuts, legumes, whole grains and leafy greens are among the most reliable food sources.

The daily value used on nutrition labels is 420 mg. The list below ranks the foods on our index by magnesium per 100 grams, so you can see the strongest sources at a glance and open any food for its full profile.

Top 20 foods by magnesium per 100 g · open any food for its full nutrient profile

  1. 1Rice bran, crude781 mg / 100 g186% DV
  2. 2Seeds, cottonseed meal, partially defatted (glandless)760 mg / 100 g181% DV
  3. 3Seeds, cottonseed flour, partially defatted (glandless)721 mg / 100 g172% DV
  4. 4Seeds, cottonseed flour, low fat (glandless)716 mg / 100 g170% DV
  5. 5Spices, basil, dried711 mg / 100 g169% DV
  6. 6Seeds, hemp seed, hulled700 mg / 100 g167% DV
  7. 7Spices, coriander leaf, dried694 mg / 100 g165% DV
  8. 8Wheat bran, crude611 mg / 100 g145% DV
  9. 9Spearmint, dried602 mg / 100 g143% DV
  10. 10Seeds, pumpkin and squash seed kernels, dried592 mg / 100 g141% DV
  11. 11Seeds, watermelon seed kernels, dried515 mg / 100 g123% DV
  12. 12Spices, dill weed, dried451 mg / 100 g107% DV
  13. 13Spices, celery seed440 mg / 100 g105% DV
  14. 14Seeds, cottonseed kernels, roasted (glandless)440 mg / 100 g105% DV
  15. 15Soy flour, full-fat, raw429 mg / 100 g102% DV
  16. 16Spices, sage, ground428 mg / 100 g102% DV
  17. 17Beverages, chocolate powder, no sugar added410 mg / 100 g98% DV
  18. 18Spices, parsley, dried400 mg / 100 g95% DV
  19. 19Seeds, flaxseed392 mg / 100 g93% DV
  20. 20Spices, fennel seed385 mg / 100 g92% DV

Want the density-first view instead? See our goal rankings or browse foods by category. You can also add these foods to a plate in the food calculator to see how they combine.

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Frequently asked questions

Which foods are highest in magnesium?

On our index, the foods highest in magnesium per 100 grams include Rice bran, crude, Seeds, cottonseed meal, Seeds, cottonseed flour. The full ranked list of the top 20 is above, each linked to its data page.

How much magnesium is in a daily value?

The daily value used on United States nutrition labels is 420 mg. Individual needs vary with age, sex and other factors; this is a general label reference, not dietary advice.

What counts as a good source of magnesium?

A serving is generally called a good source when it provides at least 10 percent of the daily value, and an excellent source at 20 percent or more. Every food page shows the percent daily value for magnesium.