Data-driven nutrition comparison tables ranked by what matters to you. Sourced from USDA FoodData Central.
Magnesium participates in over 300 enzymatic reactions including energy production, protein synthesis, and muscle and nerve function. Up to 50% of adults in developed countries do not meet the RDA. Seeds and nuts dominate the top of the magnesium ranking; dark chocolate is a surprisingly good source. This table uses USDA FoodData Central data.
Data: USDA FoodData Central (public domain). Values per 100 g edible portion.
| # | Food | Magnesium (mg) |
|---|---|---|
| 1 | Hemp seedsplant | Magnesium (mg) |
| 2 | Pumpkin seeds, driedplant | Magnesium (mg) |
| 3 | Flaxseeds, wholeplant | Magnesium (mg) |
| 4 | Brazil nutsplant | Magnesium (mg) |
| 5 | Sesame seeds, wholeplant | Magnesium (mg) |
| 6 | Chia seedsplant | Magnesium (mg) |
| 7 | Almondsplant | Magnesium (mg) |
| 8 | Cashews, dry roastedplant | Magnesium (mg) |
| 9 | Pine nutsplant | Magnesium (mg) |
| 10 | Oat bran, rawplant | Magnesium (mg) |
| 11 | Dark chocolate 70-85%plant | Magnesium (mg) |
| 12 | Quinoa, rawplant | Magnesium (mg) |
| 13 | Oats, dryplant | Magnesium (mg) |
| 14 | Swiss chard, rawplant | Magnesium (mg) |
| 15 | Spinach, rawplant | Magnesium (mg) |
| 16 | Black beans, cookedplant | Magnesium (mg) |
| 17 | Edamame, cookedplant | Magnesium (mg) |
| 18 | Salmon, cookedanimal | Magnesium (mg) |
| 19 | Tofu, firmplant | Magnesium (mg) |
| 20 | Avocado, rawplant | Magnesium (mg) |
Hemp seeds contain around 700 mg per 100 g, making them the highest common food source. Pumpkin seeds (592 mg), flaxseeds (392 mg), sesame seeds (351 mg), and Brazil nuts (376 mg) are close behind.
The RDA for magnesium is 400-420 mg/day for adult men and 310-320 mg/day for adult women. Requirements increase during pregnancy and lactation.
Yes. 70-85% dark chocolate contains around 228 mg of magnesium per 100 g, making it one of the more enjoyable dietary sources. A 30 g serving provides about 68 mg or roughly 16-17% of the adult RDA.
Common symptoms of magnesium deficiency include muscle cramps or twitches, fatigue, irregular heartbeat, and sleep difficulties. Chronic low magnesium is associated with type 2 diabetes, hypertension, and osteoporosis.
Boiling vegetables in water can leach some magnesium into the cooking water. Steaming, roasting, or eating raw preserves more. Soaking and sprouting nuts and seeds can improve magnesium bioavailability by reducing phytic acid.
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