Foods high in magnesium
This list shows the 40 foods with the highest magnesium content per 100 grams. The values come from the German food code BLS 4.0 (Max Rubner-Institut). Dried or highly concentrated products often rank near the top because they contain little water. In everyday life the portion counts: a handful of nuts weighs about 30 grams, a glass of milk 200.
Top 40 by magnesium per 100 g
| # | Food | magnesium | % NRV | kcal |
|---|---|---|---|---|
| 1 | Brazil nut | 379 mg | 101 % | 704 |
| 2 | Sesame seed | 347 mg | 93 % | 565 |
| 3 | Poppy seed | 340 mg | 91 % | 528 |
| 4 | Sunflower seeds | 336 mg | 90 % | 564 |
| 5 | Flaxseeds | 323 mg | 86 % | 470 |
| 6 | Linseed/flax seed, ground | 323 mg | 86 % | 468 |
| 7 | Chia seeds | 306 mg | 82 % | 479 |
| 8 | Pumpkin seed | 285 mg | 76 % | 588 |
| 9 | Sweet almond butter (100 % pure) | 279 mg | 74 % | 559 |
| 10 | Pine nut | 267 mg | 71 % | 660 |
| 11 | Cashew nut | 258 mg | 69 % | 618 |
| 12 | Cashew butter (100 % pure) | 258 mg | 69 % | 623 |
| 13 | Amaranth raw | 235 mg | 63 % | 377 |
| 14 | Cocoa mass | 232 mg | 62 % | 672 |
| 15 | Miso/soya bean paste | 230 mg | 61 % | 174 |
| 16 | Almonds | 218 mg | 58 % | 544 |
| 17 | Treacle/molasses, dark | 211 mg | 56 % | 229 |
| 18 | Buckwheat raw | 200 mg | 53 % | 339 |
| 19 | Dark chocolate | 199 mg | 53 % | 563 |
| 20 | Quinoa white, raw | 195 mg | 52 % | 361 |
| 21 | Protein roll | 184 mg | 49 % | 326 |
| 22 | Pistachios | 183 mg | 49 % | 599 |
| 23 | Sesame brittle | 177 mg | 47 % | 465 |
| 24 | Sweet whey powder | 176 mg | 47 % | 349 |
| 25 | Snails edible/escargots, boiled | 168 mg | 45 % | 78 |
| 26 | Peanut butter (100 % pure) | 165 mg | 44 % | 620 |
| 27 | Hazelnut butter (100 % pure) | 165 mg | 44 % | 669 |
| 28 | Hazelnut | 163 mg | 43 % | 667 |
| 29 | Peanut butter | 163 mg | 43 % | 606 |
| 30 | Lupin flour | 162 mg | 43 % | 327 |
| 31 | Quinoa tricolore, raw | 154 mg | 41 % | 369 |
| 32 | Truffle pralines | 153 mg | 41 % | 542 |
| 33 | Snails edible/escargots, raw | 149 mg | 40 % | 68 |
| 34 | Wild rice raw | 148 mg | 39 % | 363 |
| 35 | Sweet chestnut flour | 145 mg | 39 % | 359 |
| 36 | Walnuts | 140 mg | 37 % | 721 |
| 37 | Emmer wheat flakes | 135 mg | 36 % | 342 |
| 38 | Emmer wheat wholemeal flour | 135 mg | 36 % | 342 |
| 39 | Emmer wheat whole grain, raw | 135 mg | 36 % | 342 |
| 40 | Brown millet flour | 133 mg | 36 % | 337 |
All values per 100 g edible portion, source: BLS 4.0 (Max Rubner-Institut, CC BY 4.0). Beverages and alcoholic drinks are not included. Average values, not medical advice.
Frequently asked questions
Which food contains the most magnesium?
According to the BLS 4.0, Brazil nut leads with 379 mg per 100 grams, followed by Sesame seed (347 mg) and Poppy seed (340 mg).
How much magnesium per day?
The EU reference value for daily intake (NRV, Regulation (EU) No 1169/2011) is 375 mg. It is an orientation for food labels, not an individual recommendation. What fits you depends on age, sex, health and circumstances.
Where do the values come from?
From the Bundeslebensmittelschlüssel (BLS 4.0), the nutrition database of the Max Rubner-Institut (licence CC BY 4.0). They are average values per 100 grams of edible portion. They do not replace medical advice.
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