Highest Magnesium Foods

Top sources of magnesium for better sleep and muscle function.

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1

Hemp Seeds (Shelled, 1 tbsp)

10 g·57 Calories
680mg/100g
2

Hemp Hearts (Shelled Hemp Seeds, 1 tbsp)

10 g·57 Calories
680mg/100g
3

Pumpkin Seeds (Hulled, Roasted, 1 oz)

28 g·163 Calories
560.7mg/100g
4

Flax Seeds, Ground (1 tbsp)

7 g·37 Calories
392mg/100g
5

Flax Seeds, Whole (1 tbsp)

10 g·53 Calories
392mg/100g
6

Sunflower Seeds (Dried, 1 oz)

28 g·163 Calories
358mg/100g
7

Chia Seeds (1 tbsp)

12 g·58 Calories
335mg/100g
8

Tahini (1 tbsp)

15 g·89 Calories
318mg/100g
9

Cashews (Raw, 1 oz)

28 g·157 Calories
296.4mg/100g
10

Cacao Nibs (1 tbsp)

10 g·57 Calories
290mg/100g
11

Almonds, raw

100 g·579 Calories
270mg/100g
12

Matcha Powder (1 tsp)

2 g·6 Calories
260mg/100g
13

Dark Chocolate (70-85% Cacao, 1 oz)

28 g·168 Calories
226.1mg/100g
14

Cashew Cheese (1 oz)

28 g·110 Calories
221.4mg/100g
15

Spirulina (Dried, 1 tsp)

3 g·8 Calories
166.7mg/100g
16

Seaweed (Nori)

2.5 g·7 Calories
160mg/100g
17

Walnuts (English, 1 oz)

28 g·185 Calories
160mg/100g
18

Peanut Butter (1 tbsp)

16 g·95 Calories
156.3mg/100g
19

Goji Berries, Dried (1 tbsp)

10 g·35 Calories
155mg/100g
20

Seaweed Snacks (Roasted with oil)

5 g·25 Calories
140mg/100g
21

Popcorn (Air Popped, 1 cup)

8 g·31 Calories
137.5mg/100g
22

Macadamia Nuts

28 g·204 Calories
132.1mg/100g
23

Trail Mix (Regular, 1 cup)

146 g·693 Calories
129mg/100g
24

Pistachios (1 oz)

28 g·161 Calories
121.4mg/100g
25

Pecans (1 oz)

28 g·196 Calories
121.4mg/100g
26

Rolled Oats (Dry, 1 cup)

80 g·300 Calories
118mg/100g
27

Cereal (Cheerios, 1 cup dry)

28 g·101 Calories
114.3mg/100g
28

Popcorn (Oil Popped, 1 cup)

11 g·55 Calories
109.1mg/100g
29

Natto (Fermented Soybeans)

100 g·212 Calories
102mg/100g
30

Kale Chips (Baked or Roasted)

28 g·130 Calories
100mg/100g
31

Tamarind Pulp, raw (100 g)

100 g·240 Calories
92mg/100g
32

Swiss Chard (Cooked, 1 cup)

175 g·35 Calories
86mg/100g
33

Whey Protein Powder (Generic, 1 scoop)

30 g·120 Calories
83.3mg/100g
34

Prickly Pear (Cactus Fruit), raw (1 medium)

103 g·41 Calories
82.5mg/100g
35

Tempeh (Cooked)

100 g·192 Calories
81mg/100g
36

Whole Wheat Bread (1 slice)

40 g·105 Calories
80mg/100g
37

Rice Cake (Plain, 1 cake)

9 g·35 Calories
77.8mg/100g
38

Spinach (Raw, 1 cup)

30 g·7 Calories
76.7mg/100g
39

Pumpernickel Bread (1 slice)

40 g·90 Calories
75mg/100g
40

Pita Bread (Whole Wheat) (1 medium)

64 g·168 Calories
75mg/100g
41

Potato Chips (Plain, 1 oz)

28 g·153 Calories
75mg/100g
42

Granola Bar (Oats & Honey)

42 g·190 Calories
71.4mg/100g
43

Shiso (Perilla) Leaves, raw

100 g·78 Calories
70mg/100g
44

Black Beans (Cooked, 1 cup)

172 g·227 Calories
69.8mg/100g
45

Figs, Dried (1 cup)

149 g·371 Calories
68mg/100g
46

Mahi Mahi (Cooked)

100 g·104 Calories
66mg/100g
47

Tortilla Chips (1 oz)

28 g·140 Calories
65mg/100g
48

Quinoa (Cooked, 1 cup)

185 g·222 Calories
63.8mg/100g
49

Edamame, Cooked (Shelled, 1 cup)

155 g·188 Calories
63.2mg/100g
50

Medjool Date (1 date)

24 g·66 Calories
62.9mg/100g

* Ranked by nutritional density per 100g.