Nutrient Density
Magnesium Rich Food (high to low)
Nutrition Facts: Magnesium Content
| Magnesium (mg) | Information updated: March 30, 2010 |
| 317 | Flour, Rye 100% stone ground whole grain Quantity: 1 cup, 148gm |
| 301 | Flour, Buckwheat Quantity: 1 cup 120gm |
| 240 | Legumes, black beans, canned Quantity: 15oz can 425gm |
| 236 | Flour, Quinoa Quantity: 1 cup |
| 228 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 bar 100gm |
| 177 | Flour, brown rice Quantity: 1 cup 158gm |
| 166 | Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120gm |
| 151 | Pumpkin seeds, dried hulled Quantity: 142 seeds 28gm |
| 142 | Flour, Barley Quantity: 1 cup 148gm |
| 118 | Quinoa (cooked) Quantity: 1 cup 185gm |
| 117 | Spinach, frozen, organic Quantity: 1 cup |
| 115 | Pumpkin: canned Quantity: 15oz, 425gm |
| 95 | Spelt, cooked Quantity: 1 cup |
| 93 | Spinach, canned, no salt added Quantity: 1/2 cup 115gm |
| 91 | Sunflower seeds: whole, dried Quantity: 1oz 28gm |
| 88 | Legumes, navy beans, dry Quantity: 1/4 cup dry |
| 88 | Lettuce, romaine, raw Quantity: 1 head, 626gm |
| 82 | Pasta, Rotini 100% whole wheat Quantity: 3/4 cup |
| 82 | Pasta, Capellini 100% whole wheat organic Quantity: 2oz |
| 82 | Pasta, Spaghettini 100% whole wheat Quantity: 2oz 57gm |
| 80 | Almonds, raw whole Quantity: 24 nuts 28gm |
| 80 | Molasses, unsulphered natural Quantity: 1 Tbsp 20gm |
| 73 | Avocado (Florida) raw Quantity: 1 fruit 304gm |
| 72 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 4 squares 43gm |
| 71 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 69 | Oats, rolled, old fashioned or instant Quantity: 1/4 cup |
| 68 | Legumes, dark red kidney beans, canned Quantity: 15oz can |
| 67 | Spinach, baby raw Quantity: 2 cups 85gm |
| 66 | Rice, brown long grain organic (cooked) Quantity: 1 cup 195gm |
| 65 | Cauliflower, green, raw Quantity: 1 small head 325gm |
| 64 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 bar 35gm |
| 64 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 3 squares 38gm |
| 64 | Legumes, red kidney beans, dry Quantity: 1/4 cup dry |
| 61 | Peanut butter with flax oil creamy Quantity: 2 Tbsp |
| 59 | Legumes, lentils, dry Quantity: 1/4 cup dry |
| 56 | Peas, canned lesuer (baby) Quantity: 1 can 313gm |
| 54 | Tuna Steak, frozen Ahi Yellow fin Quantity: 4oz 113gm |
| 53 | Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| 52 | Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173gm |
| 49 | Almond Butter Quantity: 1 Tbsp |
| 48 | Potato, Red (cooked) with skin no salt Quantity: 1 medium 173gm |
| 48 | Peanut butter, creamy organic Quantity: 2 Tbsp |
| 48 | Yogurt, Nonfat plain Dannon Quantity: 8 oz |
| 48 | Peas green, raw Quantity: 1 cup 145gm |
| 48 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 46 | Strawberries, raw organic Quantity: 1 pint |
| 46 | Tangerines, (mandarin oranges) raw Quantity: 1 medium 88gm |
| 45 | Walnuts, raw unsalted Quantity: 5 whole 28gm |
| 42 | Yogurt, Lowfat plain Dannon Quantity: 8 oz |
| 40 | Flax seeds, organic Quantity: 1 Tbsp |
| 40 | Oat Bran Quantity: 1/4 cup |
| 40 | Soymilk, Chocolate Silk Quantity: 8oz |
| 40 | Soymilk, Unsweetened Silk Quantity: 1 cup 243gm |
| 40 | Soymilk, Vanilla Full Circle Organic Quantity: 8oz |
| 40 | Soymilk, Vanilla Silk Light Quantity: 8oz |
| 40 | Wheat Germ, raw Quantity: 2 Tbsp 16gm |
| 40 | Cauliflower, white, raw Quantity: 1 small head 265gm |
| 39 | Avocado (California) raw Quantity: 1 fruit 201gm |
| 39 | Milk, 1% fat Quantity: 1 cup 246gm |
| 39 | Milk, 2% fat Quantity: 1 cup 246gm |
| 39 | Cucumber, raw with peel Quantity: 1 (8" whole) 301gm |
| 39 | Soymilk, Chocolate Silk Light Quantity: 1 cup 243gm |
| 39 | Soymilk, Plain Silk Quantity: 1 cup 243gm |
| 37 | Macadamia nuts, raw Quantity: 12 nuts 28gm |
| 36 | Edamame, organic, frozen whole pods Quantity: 1/2 cup 113gm |
| 36 | Orange Juice, raw Quantity: 1/2 cup 4oz |
| 35 | Corn, yellow frozen, microwaved Quantity: 1 cup 141gm |
| 35 | Peas, frozen Quantity: 1 cup 134gm |
| 34 | Chicken, roasted with meat & skin Quantity: 1/4 whole chicken |
| 34 | Pecans, raw unsalted Quantity: 19 halves 28gm |
| 34 | Pistachio nuts, raw Quantity: 49 nuts 28gm |
| 34 | Tilapia, cooked dry heat Quantity: 4 oz 100gm |
| 34 | Nectarine Quantity: 1 medium 142gm |
| 33 | Squash summer zucchini Quantity: 1 medium |
| 33 | Blackberries, frozen Quantity: 1 cup 151gm |
| 33 | Chicken, breast tenderloins boneless skinless Quantity: 112gm |
| 33 | Mustard Seed, yellow Quantity: 1 Tbsp 11gm |
| 32 | Banana, whole Quantity: 1 medium 118gm |
| 32 | Sesame seeds, whole, dried Quantity: 1 Tbsp 9gm |
| 31 | Turnip greens, raw Quantity: 2 cups 100gm |
| 31 | Potato, Sweet (cooked) with skin no salt Quantity: 1 medium 114gm |
| 30 | Parsley, raw Quantity: 1 cup 60gm |
| 29 | Beets, canned slices Quantity: 1 cup 170gm |
| 28 | Tuna, canned in water, white albacore Quantity: 3oz 85gm |
| 28 | Milk, fat free Quantity: 1 cup 246gm |
| 28 | Salmon, frozen wild keta (Pacific) Quantity: 4oz 113gm |
| 28 | Green beans, raw Quantity: 20 beans 1 cup 110gm |
| 27 | Yeast, regular Quantity: 1oz 28gm |
| 27 | Banana, whole Quantity: 1 small 101gm |
| 27 | Raspberries, raw Quantity: 1 cup 123gm |
| 27 | Buttermilk, low fat cultured Quantity: 1 cup 245gm |
| 27 | Corn, sweet, yellow cooked Quantity: 1 medium ear 103gm |
| 27 | Almonds, raw whole Quantity: 8 nuts |
| 26 | Cocoa, Hershey's unsweetened Quantity: 1 Tbsp 5gm |
| 25 | Cocoa, Hershey's dark unsweetened Quantity: 1 Tbsp |
| 25 | Leeks, raw Quantity: 1 leek 89gm |
| 24 | Yogurt, Nonfat plain Greek Quantity: 5.3oz 150gm |
| 23 | Beets, cooked Quantity: 2 beets 100gm |
| 23 | Kale greens, raw Quantity: 1 cup chopped 67gm |
| 23 | Tofu, organic extra firm Quantity: 1 slice 84gm |
| 22 | Pepper, sweet yellow or orange raw Quantity: 1 large 186gm |
| 22 | Fennel Seed Quantity: 1 Tbsp |
| 22 | Cumin, seed Quantity: 1 Tbsp |
| 22 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56gm |
| 22 | Bean Sprouts, mung Quantity: 1 cup 104gm |
| 22 | Plum, raw Quantity: 1 whole 66gm |
| 21 | Dark Chocolate 70% Organic Bittersweet Quantity: 1 square 13gm |
| 21 | Beef, ground round 85% lean (cooked) Quantity: 3oz 85gm |
| 20 | Beef, ground beef 95% lean (cooked) Quantity: 3oz 85gm |
| 20 | Brussels sprouts Quantity: 3 whole 1 cup 88gm |
| 20 | Turkey, ground 93/7 lean Quantity: 4oz |
| 20 | Pineapple, raw Quantity: 1 cup chunks 165gm |
| 20 | Pepper, sweet red raw Quantity: 1 large 164gm |
| 20 | Turkey, ground breast 99% lean Quantity: 4oz |
| 20 | Beef, ground beef 80% lean frozen organic Quantity: 4oz |
| 20 | Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85gm |
| 20 | Bison Burger (cooked) Quantity: 3 oz 85gm |
| 19 | Turkey Sausage, lean, sweet Quantity: 1 link 91gm |
| 19 | Broccoli, raw chopped Quantity: 1 cup 91gm |
| 19 | Strawberries, raw organic Quantity: 8 medium 147gm |
| 19 | Beef, steak, rib eye Quantity: 3oz |
| 19 | Cantaloupe, raw organic Quantity: 1/4 medium 138gm |
| 19 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24gm |
| 17 | Cloves, ground Quantity: 1 Tbsp |
| 17 | Squash spaghetti, cooked no salt Quantity: 1 cup 155gm |
| 17 | Caraway seed Quantity: 1 Tbsp 6gm |
| 17 | Tarragon, ground Quantity: 1 Tbsp 5gm |
| 16 | Orange, navel Quantity: 1 medium |
| 16 | Papaya, raw Quantity: 1 small 152gm |
| 16 | Peas, sugar snap, raw Quantity: 20 pods 68gm |
| 16 | Pepper, sweet green raw Quantity: 1 large 164gm |
| 16 | Tomato cherry, raw Quantity: 5 whole 1 cup |
| 16 | Watermelon, raw Quantity: 1 wedge, 1/16 melon |
| 16 | Dates, Medjool, California Quantity: 2 dates 46gm |
| 16 | Tomatoes, canned crushed, no salt added Quantity: 1/4 cup 63gm |
| 16 | Dark Chocolate 72% Cacao Ghirardelli Intense Dark Quantity: 1 square 10.8gm |
| 15 | Grape Juice, unsweetened Quantity: 1/2 cup |
| 15 | Pomegranate, raw Quantity: 4" 282gm |
| 15 | Cauliflower, white, raw Quantity: 1 cup 100gm |
| 15 | Avocado (Florida) raw Quantity: 1/5 fruit 61gm |
| 14 | Cabbage red, raw, chopped Quantity: 1 cup 89gm |
| 14 | Asparagus, spears Quantity: 6, 7"spears 100gm |
| 14 | Anchovies, canned in oil, drained solids Quantity: 5 fillets 20gm |
| 14 | Pasta, Spinach (cooked) Quantity: 2oz 57gm |
| 14 | Figs, raw Quantity: 1 large 64gm |
| 14 | Dill weed, dried Quantity: 1 Tbsp |
| 14 | Grapefruit, raw (pink or red) Quantity: 1/2 fruit 230gm |
| 14 | Tomato, raw Quantity: 1 medium 123gm |
| 13 | Turnip, raw Quantity: 1 medium 122gm |
| 13 | Turmeric, ground Quantity: 1 Tbsp |
| 13 | Cauliflower, green, raw Quantity: 1 cup 64gm |
| 13 | Chili powder, ground Quantity: 1 Tbsp |
| 13 | Nutmeg, ground Quantity: 1 Tbsp |
| 13 | Grapes, raw seedless (red or purple) Quantity: 10 whole 49gm |
| 13 | Raisins Quantity: 50 whole 26gm |
| 12 | Black Pepper Quantity: 1 Tbsp 6 gm |
| 12 | Cilantro Quantity: 1 Tbsp 2gm |
| 12 | Paprika Quantity: 1 Tbsp 7gm |
| 11 | Cabbage red, raw, shredded Quantity: 1 cup 70gm |
| 11 | Onion, yellow, Organic Quantity: 1 medium |
| 11 | Soy Protein Isolate, GeniSoy Ultra Quantity: 2 oz |
| 11 | Dates, Deglet Noor Sun-maid Quantity: 2 dates pitted 14 gm |
| 11 | Plums, dried Sun-maid Quantity: 3 pitted 28gm |
| 11 | Peach, frozen slices organic Quantity: 3/4 cup 140gm |
| 10 | Ginger root, raw Quantity: 1/4 cup sliced 24gm |
| 10 | Ginger, ground Quantity: 1 Tbsp 5gm |
| 9 | Thyme, ground Quantity: 1 Tbsp |
| 9 | Ice Cream, Breyers All Natural Homemade Vanilla Quantity: 1/2 cup 68gm |
| 9 | Apple, raw organic Quantity: 1 medium |
| 9 | Peach, raw Quantity: 1 medium 150gm |
| 9 | Bean Sprouts, alfalfa Quantity: 1 cup 33gm |
| 9 | Mango, raw Quantity: 1 fruit 207gm |
| 9 | Pomegranate Juice, unsweetened Quantity: 1/2 cup 4oz 125gm |
| 9 | Avocado (California) raw Quantity: 1/5 fruit 30gm |
| 9 | Mushrooms, portabella caps Quantity: 3 caps 100gm |
| 9 | Mushrooms, white, whole Quantity: 1 cup 96gm |
| 9 | Sage, ground Quantity: 1 Tbsp |
| 8 | Basil, dried leaves Quantity: 1 Tbsp 2gm |
| 8 | Allspice Quantity: 1 Tbsp 5gm |
| 8 | Dates, Medjool, California Quantity: 1 date 23gm |
| 8 | Egg, Brown cage free Eggland organic Quantity: 1 large |
| 8 | Red Pepper Flakes (cayenne) Quantity: 1 Tbsp 5gm |
| 8 | Cottage Cheese, low fat 2% milkfat Quantity: 4oz 113gm |
| 8 | Blueberries, unsweetened frozen Quantity: 1 cup 155gm |
| 8 | Lettuce, romaine hearts organic Quantity: 2 leafs 3oz |
| 8 | Mushrooms, brown, whole Quantity: 1 cup 87gm |
| 8 | Cherries, sweet, raw Quantity: 9 whole 70gm |
| 8 | Cranberry Juice, unsweetened Quantity: 1/2 cup 4oz |
| 8 | Apple, raw organic Quantity: 1 small 149gm |
| 7 | Applesauce, unsweetened Quantity: 1 cup 244gm |
| 7 | Carrot, raw Quantity: 1 medium 61gm |
| 7 | Rosemary, dried Quantity: 1 Tbsp 3gm |
| 7 | Onion, yellow, raw Quantity: 1 small |
| 7 | Yeast, quick rising Quantity: 1 packet 7gm |
| 6 | Cranberries, raw Quantity: 1 cup 100gm |
| 6 | Cottage Cheese, low fat 1% milkfat Quantity: 1/2 cup 113gm |
| 5 | Dates, Deglet Noor Sun-maid Quantity: 1 date pitted 7gm |
| 5 | Marjoram, dried Quantity: 1 Tbsp 2gm |
| 5 | Cinnamon, ground Quantity: 1 Tbsp |
| 5 | Ginger root, raw Quantity: 5 slices (1"diameter) 11gm |
| 5 | Oregano, dried Quantity: 1 tsp |
| 5 | Lemon, raw Quantity: 1 small 58gm |
| 4 | Celery, organic Quantity: 1 medium stalk 40gm |
| 4 | Garlic, raw organic Quantity: 6 cloves 18gm |
| 4 | Melon, honeydew, raw Quantity: 1/8 of 5"melon |
| 4 | Lime, raw Quantity: 1 small 67gm |
| 4 | Parsley Quantity: 1 Tbsp 2gm |
| 3 | Blueberries, raw organic Quantity: 1 cup 148gm |
| 3 | Olives, green canned Quantity: 14 whole, 28gm |
| 3 | Whey Protein Booster Vanilla Powder, Naturade Quantity: 2 Tbsp 20gm |
| 3 | Lemon grass (citronella), raw Quantity: 1 Tbsp 5gm |
| 3 | Sour Cream, fat free Quantity: 1oz 28gm |
| 3 | Sour Cream, light Quantity: 1oz 28gm |
| 3 | Syrup, Pure Maple Quantity: 1 Tbsp 20gm |
| 2 | Onion, green raw Quantity: 1 stalk 12gm |
| 2 | Tea, Chamomile organic 0mg caffeine Quantity: 1 cup brewed |
| 2 | Tea, Earl Grey (black) organic 47mg caffeine Quantity: 1 cup brewed |
| 2 | Garlic, raw organic Quantity: 3 cloves 9gm |
| 2 | Bay Leaf Quantity: 1 Tbsp |
| 1 | Olives, ripe canned Quantity: 7 large, 28gm |
| 1 | Tea, Green organic 30mg caffeine Quantity: 1 bag 2gm |
| 1 | Tea, Oolong (black & green) organic 30mg caffeine Quantity: 1 bag 2gm |
| 1 | Tea, White (peony) organic 20mg caffeine Quantity: 1 bag 2gm |
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