Magnesium-Rich Foods: Chart per 100 g
Magnesium sits where plants build chlorophyll and store reserves: in green leaves, seeds, nuts and wholegrains. Heavy processing strips it – milling wholegrain into white flour leaves only a fraction behind.
Magnesium contributes to the reduction of tiredness and fatigue, to normal muscle function, to the normal functioning of the nervous system and to the maintenance of normal bones.
The German DGE gives 300 mg per day for women and 350 mg for men. Percentages below use 350 mg.
| # | Food | Magnesium per 100 g | Share of daily reference | Category | Source |
|---|---|---|---|---|---|
| 1 | Hemp seeds | 700 mg | 200 % | Dry goods & tinned | USDA |
| 2 | Pumpkin seeds | 592 mg | 169 % | Dry goods & tinned | USDA |
| 3 | Soy flour | 429 mg | 123 % | Dry goods & tinned | USDA |
| 4 | Flaxseed | 392 mg | 112 % | Dry goods & tinned | USDA |
| 5 | Brazil nuts | 376 mg | 107 % | Dry goods & tinned | USDA |
| 6 | Sesame | 351 mg | 100 % | Other | USDA |
| 7 | Poppy seeds | 347 mg | 99 % | Other | USDA |
| 8 | Chia seeds | 335 mg | 96 % | Other | USDA |
| 9 | Sunflower seeds | 325 mg | 93 % | Dry goods & tinned | USDA |
| 10 | Caviar | 300 mg | 86 % | Chilled | USDA |
| 11 | Cashew nuts | 292 mg | 83 % | Dry goods & tinned | USDA |
| 12 | Soybeans | 280 mg | 80 % | Dry goods & tinned | USDA |
| 13 | Almonds | 270 mg | 77 % | Dry goods & tinned | USDA |
| 14 | Buckwheat flour | 251 mg | 72 % | Dry goods & tinned | USDA |
| 15 | Pine nuts | 251 mg | 72 % | Dry goods & tinned | USDA |
| 16 | Amaranth | 248 mg | 71 % | Dry goods & tinned | USDA |
| 17 | Coconut flour | 248 mg | 71 % | Dry goods & tinned | USDA |
| 18 | Buckwheat | 231 mg | 66 % | Dry goods & tinned | USDA |
| 19 | Quinoa | 197 mg | 56 % | Dry goods & tinned | USDA |
| 20 | Fava beans | 192 mg | 55 % | Dry goods & tinned | BLS |
| 21 | White beans | 190 mg | 54 % | Dry goods & tinned | USDA |
| 22 | Wild rice | 177 mg | 51 % | Other | USDA |
| 23 | Black beans | 171 mg | 49 % | Dry goods & tinned | USDA |
| 24 | Peanut butter | 168 mg | 48 % | Sweets | USDA |
| 25 | Peanuts | 168 mg | 48 % | Nuts & seeds | USDA |
| 26 | Muesli | 168 mg | 48 % | Dry goods & tinned | – |
| 27 | Chickpea flour | 166 mg | 47 % | Dry goods & tinned | USDA |
| 28 | Bulgur | 164 mg | 47 % | Dry goods & tinned | USDA |
| 29 | Hazelnuts | 163 mg | 47 % | Dry goods & tinned | USDA |
| 30 | Walnuts | 158 mg | 45 % | Dry goods & tinned | USDA |
| 31 | Borlotti beans | 156 mg | 45 % | Dry goods & tinned | USDA |
| 32 | Oats | 138 mg | 39 % | Dry goods & tinned | – |
| 33 | Kidney beans | 138 mg | 39 % | Other | USDA |
| 34 | Spelt | 136 mg | 39 % | Dry goods & tinned | USDA |
| 35 | Barley | 133 mg | 38 % | Dry goods & tinned | USDA |
| 36 | Rice cakes | 131 mg | 37 % | Dry goods & tinned | USDA |
| 37 | Macadamia nuts | 130 mg | 37 % | Dry goods & tinned | USDA |
| 38 | Whole wheat pasta | 128 mg | 37 % | Dry goods & tinned | USDA |
| 39 | Oats | 126 mg | 36 % | Dry goods & tinned | USDA |
| 40 | Spelt whole grain flour | 124 mg | 35 % | Dry goods & tinned | USDA |
| 41 | Green spelt | 122 mg | 35 % | Other | BLS |
| 42 | Pecan nuts | 121 mg | 35 % | Dry goods & tinned | USDA |
| 43 | Pistachios | 121 mg | 35 % | Dry goods & tinned | USDA |
| 44 | Brown rice | 115 mg | 33 % | Dry goods & tinned | USDA |
| 45 | Whole grain rice | 115 mg | 33 % | Other | USDA |
| 46 | Millet | 114 mg | 33 % | Dry goods & tinned | USDA |
| 47 | Rye | 110 mg | 31 % | Dry goods & tinned | USDA |
| 48 | Wakame | 107 mg | 31 % | Fruit & vegetables | USDA |
| 49 | Whole grain pasta | 104 mg | 30 % | Other | USDA |
| 50 | Whole grain toast | 99 mg | 28 % | Bakery | USDA |
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High values, small amounts
These ingredients score very high per 100 g but are eaten by the teaspoon, not by the plate. That is why they are not in the chart above. The right-hand column shows what a usual amount actually contributes.
| Ingredient | per 100 g | usual amount | in that amount |
|---|---|---|---|
| Cocoa | 499 mg | 10 g | 49.9 mg |
| Fish sauce | 175 mg | 10 g | 17.5 mg |
| Pesto | 45 mg | 20 g | 9 mg |
| Fennel seeds | 385 mg | 2 g | 7.7 mg |
| Curry paste | 50 mg | 15 g | 7.5 mg |
| Nutritional yeast | 150 mg | 5 g | 7.5 mg |
Why supplements are not on this page
The gut regulates magnesium uptake: at low intakes it absorbs a larger share, at high intakes a smaller one. Getting too much from food is practically impossible. The familiar 250 mg upper limit applies explicitly to supplements, not to meals.
How much of it adds up across your week?
Up-Food calculates over 30 nutrients from the real ingredient amounts in your weekly plan – using the same verified values you see in this chart.
See the weekly planFrequently Asked Questions
Which foods are high in magnesium?
Pumpkin seeds, sunflower seeds, sesame, almonds, cocoa, pulses and wholegrains lead. Leafy greens hold less per 100 g but are eaten in larger portions.
How much magnesium per day?
The German DGE gives 300 mg for women and 350 mg for men from age 25. US RDAs are 310–320 mg and 400–420 mg.
Does magnesium help with cramps?
Magnesium contributes to normal muscle function – that is the approved statement. That supplements reliably prevent cramps in people without a deficiency is not well supported by trials, so we do not claim it.
Does cooking remove magnesium?
Some passes into the cooking water, as with potassium. Steaming, or using the cooking liquid, keeps more of it in the meal.
Where these numbers come from
All values come from the Up-Food ingredient database: 370 foods, with values from USDA FoodData Central or the German Federal Food Code (BLS). Every row names its source. Daily reference intakes are the D-A-CH reference values of the German Nutrition Society. Data as of 2026-09-19.
What this chart is not
A nutrient chart is a set of measurements, not dietary advice and not medical information. Whether someone is actually short of a nutrient shows in a blood test, not in a list. For symptoms, or before taking supplements, a doctor is the right address.