Top 101 food items high in magnesium

Discover 101 foods high in magnesium, including both dairy and non-dairy options, as well as plant-based sources suitable for vegans and vegetarians. This comprehensive list provides the common serving size, recommended daily intake percentage, and calories per 100g for each food item.

  1. Spinach (Common Serving size: 1 cup cooked (180g), Recommended Daily Intake (% RDI): 39%, Calories per 100g: 23 calories)
  2. Almonds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 19%, Calories per 100g: 579 calories)
  3. Cashews (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 553 calories)
  4. Peanuts (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 567 calories)
  5. Avocado (Common Serving size: 1 medium (200g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 160 calories)
  6. Dark Chocolate (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 546 calories)
  7. Tofu (Common Serving size: 1/2 cup (126g), Recommended Daily Intake (% RDI): 13%, Calories per 100g: 76 calories)
  8. Black Beans (Common Serving size: 1/2 cup (86g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 132 calories)
  9. Brown Rice (Common Serving size: 1 cup cooked (195g), Recommended Daily Intake (% RDI): 21%, Calories per 100g: 111 calories)
  10. Quinoa (Common Serving size: 1 cup cooked (185g), Recommended Daily Intake (% RDI): 30%, Calories per 100g: 120 calories)
  11. Whole Wheat Bread (Common Serving size: 1 slice (28g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 247 calories)
  12. Oatmeal (Common Serving size: 1 cup cooked (234g), Recommended Daily Intake (% RDI): 27%, Calories per 100g: 68 calories)
  13. Pumpkin Seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 37%, Calories per 100g: 559 calories)
  14. Sunflower Seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 584 calories)
  15. Flaxseeds (Common Serving size: 1 tablespoon (10g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 534 calories)
  16. Chia Seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 23%, Calories per 100g: 486 calories)
  17. Sesame Seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 25%, Calories per 100g: 573 calories)
  18. Mackerel (Common Serving size: 1 fillet (88g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 305 calories)
  19. Salmon (Common Serving size: 1 fillet (178g), Recommended Daily Intake (% RDI): 21%, Calories per 100g: 206 calories)
  20. Halibut (Common Serving size: 1 fillet (159g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 111 calories)
  21. Tuna (Common Serving size: 1 can (142g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 116 calories)
  22. Sardines (Common Serving size: 1 can (92g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 208 calories)
  23. Shrimp (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 84 calories)
  24. Beef (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 250 calories)
  25. Chicken (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 165 calories)
  26. Turkey (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 135 calories)
  27. Pork (Common Serving size: 3 ounces (85g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 250 calories)
  28. Milk (Common Serving size: 1 cup (244g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 42 calories)
  29. Yogurt (Common Serving size: 1 cup (245g), Recommended Daily Intake (% RDI): 23%, Calories per 100g: 61 calories)
  30. Cheese (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 402 calories)
  31. Eggs (Common Serving size: 1 large (50g), Recommended Daily Intake (% RDI): 4%, Calories per 100g: 155 calories)
  32. Broccoli (Common Serving size: 1 cup chopped (91g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 34 calories)
  33. Sweet Potato (Common Serving size: 1 medium (114g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 86 calories)
  34. Banana (Common Serving size: 1 medium (118g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 89 calories)
  35. Blackberries (Common Serving size: 1 cup (144g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 43 calories)
  36. Raspberries (Common Serving size: 1 cup (123g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 52 calories)
  37. Strawberries (Common Serving size: 1 cup (152g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 32 calories)
  38. Watermelon (Common Serving size: 1 wedge (286g), Recommended Daily Intake (% RDI): 5%, Calories per 100g: 30 calories)
  39. Cantaloupe (Common Serving size: 1 cup diced (160g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 34 calories)
  40. Dates (Common Serving size: 1 Medjool date (24g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 277 calories)
  41. Figs (Common Serving size: 1 medium (50g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 74 calories)
  42. Avocado (Common Serving size: 1 medium (150g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 160 calories)
  43. Pumpkin seeds (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 47%, Calories per 100g: 574 calories)
  44. Sunflower seeds (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 27%, Calories per 100g: 584 calories)
  45. Almonds (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 25%, Calories per 100g: 579 calories)
  46. Cashews (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 25%, Calories per 100g: 553 calories)
  47. Brazil nuts (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 19%, Calories per 100g: 656 calories)
  48. Hazelnuts (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 17%, Calories per 100g: 628 calories)
  49. Pecans (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 691 calories)
  50. Walnuts (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 654 calories)
  51. Pistachios (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 557 calories)
  52. Quinoa (Common Serving size: 1 cup cooked (185g), Recommended Daily Intake (% RDI): 30%, Calories per 100g: 120 calories)
  53. Brown rice (Common Serving size: 1 cup cooked (195g), Recommended Daily Intake (% RDI): 21%, Calories per 100g: 111 calories)
  54. Oats (Common Serving size: 1 cup cooked (156g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 389 calories)
  55. Barley (Common Serving size: 1 cup cooked (157g), Recommended Daily Intake (% RDI): 19%, Calories per 100g: 123 calories)
  56. Buckwheat (Common Serving size: 1 cup cooked (168g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 92 calories)
  57. Millet (Common Serving size: 1 cup cooked (174g), Recommended Daily Intake (% RDI): 19%, Calories per 100g: 119 calories)
  58. Bulgur (Common Serving size: 1 cup cooked (182g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 83 calories)
  59. Lentils (Common Serving size: 1 cup cooked (198g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 116 calories)
  60. Kidney beans (Common Serving size: 1 cup cooked (177g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 127 calories)
  61. Chickpeas (Common Serving size: 1 cup cooked (164g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 164 calories)
  62. Black beans (Common Serving size: 1 cup cooked (172g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 132 calories)
  63. Navy beans (Common Serving size: 1 cup cooked (182g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 128 calories)
  64. Soybeans (Common Serving size: 1 cup cooked (172g), Recommended Daily Intake (% RDI): 29%, Calories per 100g: 173 calories)
  65. Tofu (Common Serving size: 1/2 cup (126g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 145 calories)
  66. Tempeh (Common Serving size: 1/2 cup (83g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 193 calories)
  67. Miso (Common Serving size: 1 tablespoon (18g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 199 calories)
  68. Dark chocolate (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 16%, Calories per 100g: 604 calories)
  69. Milk chocolate (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 535 calories)
  70. Cocoa powder (Common Serving size: 1 tablespoon (5g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 229 calories)
  71. Spinach (Common Serving size: 1 cup cooked (180g), Recommended Daily Intake (% RDI): 39%, Calories per 100g: 23 calories)
  72. Swiss chard (Common Serving size: 1 cup cooked (175g), Recommended Daily Intake (% RDI): 38%, Calories per 100g: 19 calories)
  73. Collard greens (Common Serving size: 1 cup cooked (190g), Recommended Daily Intake (% RDI): 22%, Calories per 100g: 33 calories)
  74. Beet greens (Common Serving size: 1 cup cooked (144g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 22 calories)
  75. Kale (Common Serving size: 1 cup cooked (130g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 49 calories)
  76. Turnip greens (Common Serving size: 1 cup cooked (144g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 29 calories)
  77. Mustard greens (Common Serving size: 1 cup cooked (140g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 27 calories)
  78. Broccoli (Common Serving size: 1 cup cooked (156g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 34 calories)
  79. Brussels sprouts (Common Serving size: 1 cup cooked (156g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 43 calories)
  80. Asparagus (Common Serving size: 1 cup cooked (180g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 20 calories)
  81. Artichokes (Common Serving size: 1 medium artichoke (120g), Recommended Daily Intake (% RDI): 7%, Calories per 100g: 47 calories)
  82. Sweet potato (Common Serving size: 1 medium sweet potato (130g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 86 calories)
  83. Potato (Common Serving size: 1 medium potato (173g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 77 calories)
  84. Avocado (Common Serving size: 1 medium avocado (150g), Recommended Daily Intake (% RDI): 15%, Calories per 100g: 160 calories)
  85. Banana (Common Serving size: 1 medium banana (118g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 89 calories)
  86. Figs (Common Serving size: 1 medium fig (50g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 74 calories)
  87. Dates (Common Serving size: 2 dates (24g), Recommended Daily Intake (% RDI): 6%, Calories per 100g: 282 calories)
  88. Raisins (Common Serving size: 1/2 cup (43g), Recommended Daily Intake (% RDI): 10%, Calories per 100g: 299 calories)
  89. Prunes (Common Serving size: 1/2 cup (75g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 240 calories)
  90. Almonds (Common Serving size: 1/4 cup (28g), Recommended Daily Intake (% RDI): 19%, Calories per 100g: 576 calories)
  91. Cashews (Common Serving size: 1/4 cup (28g), Recommended Daily Intake (% RDI): 20%, Calories per 100g: 553 calories)
  92. Pine nuts (Common Serving size: 1/4 cup (28g), Recommended Daily Intake (% RDI): 18%, Calories per 100g: 673 calories)
  93. Walnuts (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 11%, Calories per 100g: 654 calories)
  94. Hazelnuts (Common Serving size: 1/4 cup (28g), Recommended Daily Intake (% RDI): 17%, Calories per 100g: 628 calories)
  95. Pecans (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 8%, Calories per 100g: 691 calories)
  96. Pistachios (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 562 calories)
  97. Brazil nuts (Common Serving size: 1/4 cup (28g), Recommended Daily Intake (% RDI): 26%, Calories per 100g: 659 calories)
  98. Chia seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 23%, Calories per 100g: 486 calories)
  99. Flaxseeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 14%, Calories per 100g: 534 calories)
  100. Sesame seeds (Common Serving size: 1 ounce (28g), Recommended Daily Intake (% RDI): 21%, Calories per 100g: 573 calories)
  101. Sunflower seeds (Common Serving size: 1/4 cup (30g), Recommended Daily Intake (% RDI): 12%, Calories per 100g: 584 calories)

Keep in mind that the amount of magnesium in these foods can vary depending on the growing conditions, processing, cooking methods, and other factors. It’s recommended to speak with a healthcare provider or registered dietitian to determine your daily magnesium needs and the best sources of magnesium for your diet.

Enjoyed this article? Subscribe to our blog and be the first to know when we publish similar insightful content!

About the Author Adam


As a health and fitness writer, Adam combines his two passions—weightlifting and writing. With a creative writing degree under his belt, he spends his mornings lifting weights, his nights putting pen to paper, and eating too many snacks in between.

Health Disclaimer

  • Any products written about is not intended to diagnose, treat, cure, or prevent any disease.
  • Results may vary/may not be typical. 
  • This information does not constitute medical advice and it should not be relied upon as such. Consult with your doctor before modifying your regular medical regime.

FEATURED ARTICLES

Related Posts

Subscribe now to get the latest updates!
>