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Top 100 Foods With Magnesium - Care Omnia Nutrition

Image of Basil (Dried, Spices) that contains magnesium
Basil (Dried, Spices) contains magnesium

Magnesium is an essential mineral.

Many consume inadequate amounts of magnesium, which has become a worldwide problem.

Magnesium possesses so many vital health benefits for us.

Deficiency of magnesium is one of the major health issues that can be treated with daily use of magnesium-containing foods.

You find magnesium-rich foods in:

You can find a more detailed list of foods that contain magnesium below.

Want to learn more about magnesium?

Then we recommend you check out our article named What Is Magnesium & What Foods Can I Find It In?

You can also search for a specific food or nutrient through our Search Page.

Ranked List Of 100 Foods With Magnesium

Below you'll find a list of the top 100 foods that contain magnesium. It's ranked from the food with the most amount to the food with the least amount.

For ease of use, we've grouped together all foods that share the same rank.

By clicking on a food you'll get a list of all the nutrient content of that food.

Foods Ranked 1 - 20 With Magnesium

Click on a food to explore all of the nutrients it contains.

RankFoods with Magnesiumper 100gper Oz
1
(Crude)
781 mg221.4 mg
2770 mg218.3 mg
3
(Partially Defatted, Glandless, Seeds)
760 mg215.5 mg
4
(Partially Defatted, Glandless, Seeds)
721 mg204.4 mg
5
(Low Fat, Glandless, Seeds)
716 mg203 mg
6
(Dried, Spices)
711 mg201.6 mg
7
(Hulled, Seeds)
700 mg198.4 mg
8
(Dried, Spices)
694 mg196.7 mg
9
(Canadian Cultivated Emi-Tsunomata, Dry)
692 mg196.2 mg
10640 mg181.4 mg
11Two foods with the same rank/nutrient values611 mg173.2 mg
(Crude)
(Unprocessed)
12606 mg171.8 mg
13602 mg170.7 mg
14Two foods with the same rank/nutrient values592 mg167.8 mg
15Four foods with the same rank/nutrient values550 mg155.9 mg
(Roasted, With Salt Added, Seeds)
(Roasted, Without Salt, Seeds)
(Not Further Specified)
16543 mg153.9 mg
17515 mg146 mg
18Three foods with the same rank/nutrient values500 mg141.7 mg
(High Protein, Powder)
(High Protein, Powder, Not Further Specified)
(High Protein, Powder)
19Two foods with the same rank/nutrient values499 mg141.5 mg
(No Dry Milk, Not Reconstituted)
(Dry Powder)
20482 mg136.6 mg
fig 1. Foods with magnesium rank 1 to 20

Magnesium supplements available online

Here's a few supplements available through Amazon that contain magnesium. Please click on the image or the link below for further details (#ad).

Foods Ranked 21 - 40 With Magnesium

Click on a food to explore all of the nutrients it contains.

RankFoods with Magnesiumper 100gper Oz
21Two foods with the same rank/nutrient values476 mg134.9 mg
(Dry Powder, Hi-Fat Or Breakfast, Processed With Alkali)
(Dry Powder, Processed With Alkali)
22Two foods with the same rank/nutrient values473 mg134.1 mg
(High Protein, Powder)
(High Protein, Whey Powder, 3-2-1 Plan, Unilever)
23
(Dried, Spices)
451 mg127.9 mg
24Two foods with the same rank/nutrient values440 mg124.7 mg
(Spices)
(Roasted, Glandless, Seeds)
25
(Ground, Spices)
428 mg121.3 mg
26Four foods with the same rank/nutrient values410 mg116.2 mg
(Nutritional Drink Mix, Sugar Free, Powder)
(Reduced Sugar, Dry Mix, Not Reconstituted)
(No Sugar Added)
(Chocolate, Sugar-Free, Not Reconstituted, Beverage)
27
(Dried, Spices)
400 mg113.4 mg
28Three foods with the same rank/nutrient values392 mg111.1 mg
(Seeds)
29Four foods with the same rank/nutrient values385 mg109.1 mg
(Spices)
(Sugar Free, Powder)
(Powder, 3-2-1 Plan, Unilever)
30
(Mature Seeds)
381 mg108 mg
31
(Ground, Spices)
377 mg106.9 mg
32Two foods with the same rank/nutrient values376 mg106.6 mg
(Dried, Unblanched, Nuts)
33372 mg105.5 mg
34Three foods with the same rank/nutrient values370 mg104.9 mg
(Ground, Spices)
(Chunky, Vitamin & Mineral Fortified)
(Defatted)
35369 mg104.6 mg
36
(Spices)
366 mg103.8 mg
37Three foods with the same rank/nutrient values362 mg102.6 mg
(Paste, Seeds)
(Partially Defatted, Seeds)
38
(High-Fat, Seeds)
361 mg102.3 mg
39
(Dry Roasted, With Salt Added, Seeds)
358 mg101.5 mg
40
(Roasted & Toasted, Seeds)
356 mg100.9 mg
fig 2. Foods with magnesium rank 21 to 40

Foods Ranked 41 - 58 With Magnesium

Click on a food to explore all of the nutrients it contains.

RankFoods with Magnesiumper 100gper Oz
41Two foods with the same rank/nutrient values355 mg100.6 mg
(Smooth, Vitamin & Mineral Fortified)
(Vitamin & Mineral Fortified)
42Two foods with the same rank/nutrient values353 mg100.1 mg
(Tahini, From Unroasted Kernels, Non-Chemically Removed Seed Coat, Seeds)
43Two foods with the same rank/nutrient values351 mg99.5 mg
(Whole Seed)
(Dried, Seeds)
44
(Partially Defatted, Seeds)
350 mg99.2 mg
45Two foods with the same rank/nutrient values347 mg98.4 mg
(Spices)
(Dried, Spices)
46Five foods with the same rank/nutrient values346 mg98.1 mg
(Dried, Spices)
(Partially Defatted, Seeds)
(Toasted, With Salt Added, Decorticated, Seeds)
(Toasted, Without Salt Added, Decorticated, Seeds)
(Partially Defatted, Seeds)
47Two foods with the same rank/nutrient values345 mg97.8 mg
(Dried, Decorticated, Seeds)
48Two foods with the same rank/nutrient values338 mg95.8 mg
(Asparagus Beans, Mature Seeds)
(Low-Fat, Seeds)
49Two foods with the same rank/nutrient values336 mg95.3 mg
50335 mg95 mg
51
(Mature Seeds)
333 mg94.4 mg
52330 mg93.6 mg
53329 mg93.3 mg
54Five foods with the same rank/nutrient values327 mg92.7 mg
(50% Less Caffeine, Not Reconstituted)
(Not Reconstituted)
(Regular, Half The Caffeine)
(Regular, Powder)
55325 mg92.1 mg
56Two foods with the same rank/nutrient values321 mg91 mg
(Chewy, Mixed Flavors)
57Two foods with the same rank/nutrient values320 mg90.7 mg
(Plain, Cereals Ready-To-Eat)
(Plain)
58Two foods with the same rank/nutrient values317 mg89.9 mg
(Cereals Ready-To-Eat)
fig 3. Foods with magnesium rank 41 to 58

Didn't find the food you were looking for?

You can try searching for it using our search page.

Magnesium Supplements Available Online

Here's a few supplements available through Amazon that contain magnesium. Please click on the image or the link below for further details (#ad).

Foods In Different Categories With Magnesium

The food categories below have foods that contain magnesium.

Select a category to show a ranked list of all the foods in that category with magnesium.

Food CategoriesNumber of foods
in category
Alcoholic Beverages112
American Indian/Alaska Native Foods98
Baby Foods807
Baked Products920
Beef Products1012
Beverages639
Breakfast Cereals587
Candy, Sweets or Lollies410
Cereal Grains and Pasta445
Dairy and Egg Products771
Desserts462
Dressings and Condiments127
Fast Foods1010
Fats and Oils84
Finfish and Shellfish Products696
Fruits and Berries579
Lamb, Veal, and Game Products491
Legumes and Legume Products578
Meals, Entrees, and Side Dishes1828
Nuts and Seeds231
Pork Products424
Poultry Products824
Restaurant Foods109
Sauces and Gravies189
Sausages and Luncheon Meats335
Snacks477
Soups, Broths, and Stews397
Spices and Herbs96
Vegetables and Vegetable Products2088
fig 4. Food categories with foods that contain Magnesium

Sara Niemelä

co-founder Care Omnia, Head Content Creator

Author Image of Sara Niemelä

Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.