Foods high in Magnesium, Mg

Every food and ingredient below is ranked by measured Magnesium, Mg content per 100 g, drawn live from 2,226 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Magnesium, Mg

Ranked by Magnesium, Mg per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (MG)
1	Seaweed, agar, dried	FNDDS ingredient	770
2	Spices, basil, dried	FNDDS ingredient	711
3	Spices, coriander leaf, dried	FNDDS ingredient	694
4	Wheat bran, crude	FNDDS ingredient	611
5	Seeds, pumpkin and squash seed kernels, roasted, without salt	FNDDS ingredient	550
6	Seeds, pumpkin seeds (pepitas), raw	Foundation Food	500
7	Beverages, nutritional shake mix, high protein, powder	FNDDS ingredient	500
8	Cocoa, dry powder, unsweetened	FNDDS ingredient	499
9	Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan,	FNDDS ingredient	473
10	Spices, celery seed	FNDDS ingredient	440
11	Spices, sage, ground	FNDDS ingredient	428
12	Beverages, chocolate powder, no sugar added	FNDDS ingredient	410
13	Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted	FNDDS ingredient	410
14	Spices, parsley, dried	FNDDS ingredient	400
15	Seeds, flaxseed	FNDDS ingredient	392
16	Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan	FNDDS ingredient	385
17	Nuts, brazilnuts, dried, unblanched	FNDDS ingredient	376
18	Flaxseed, ground	Foundation Food	372
19	Peanut flour, defatted	FNDDS ingredient	370
20	Spices, mustard seed, ground	FNDDS ingredient	370
21	Spices, cumin seed	FNDDS ingredient	366
22	Seeds, sunflower seed kernels, dry roasted, with salt added	Foundation Food	358
23	Sesame butter, creamy	Foundation Food	357
24	Peanut butter, smooth, vitamin and mineral fortified	FNDDS ingredient	355
25	Nuts, brazilnuts, raw	Foundation Food	351

Lowest in Magnesium, Mg

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (MG)
2217	Sugars, granulated	Foundation Food	0.3
2218	Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	FNDDS ingredient	1
2219	Soup, vegetable broth, ready to serve	FNDDS ingredient	1
2220	Beverages, carbonated, club soda	FNDDS ingredient	1
2221	Beverages, tea, Oolong, brewed	FNDDS ingredient	1
2222	Beverages, carbonated, ginger ale	FNDDS ingredient	1
2223	Beverages, carbonated, root beer	FNDDS ingredient	1
2224	Beverages, tea, black, ready-to-drink, lemon, sweetened	FNDDS ingredient	1
2225	Fish broth	FNDDS ingredient	1
2226	Beverages, tea, green, ready-to-drink, diet	FNDDS ingredient	1

More on Magnesium, Mg

What Magnesium, Mg is, how it is measured, and where these values come from.

Magnesium, Mg nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.