Foods high in magnesium per 100 g and per portion

105 foods on 17 Fit meet the EU criterion “source of magnesium”. The most per 100 g: hemp seeds, pumpkin seeds and flaxseed.

Seeds and nuts dominate any magnesium table: hemp, pumpkin, flax, chia and sunflower seeds, Brazil nuts, cashews and almonds, followed by cocoa, whole grains and legumes. Per 100 g they’re far ahead of everything else, but a usual portion of seeds is a spoonful or a small handful, so the portion column tells you more about an ordinary day. Leafy greens and beans add up through bigger portions. Percentages are of the EU reference intake of 375 mg a day.

Updated: 21 October 2026

The top 10 per 100 g

1 Hemp seeds 700 mg 187% · high
2 Pumpkin seeds 592 mg 158% · high
3 Flaxseed 392 mg 105% · high
4 Brazil nuts 376 mg 100% · high
5 Chia seeds 335 mg 89% · high
6 Sunflower seeds 325 mg 87% · high
7 TVP (textured vegetable protein) · Dry 313 mg 83% · high
8 Sunflower seed butter 311 mg 83% · high
9 Cashews 292 mg 78% · high
10 Almonds · Roasted 279 mg 74% · high

The whole list

Per 100 g and per usual portion. Tap a column heading to sort.

	Food
1	Hemp seeds1 tbsp ≈ 10 g	700 mg	187%	70 mg	553
2	Pumpkin seedsTypical serving · 30 g	592 mg	158%	178 mg	559
3	Flaxseed1 tbsp ≈ 10 g	392 mg	105%	39.2 mg	534
4	Brazil nutsTypical serving · 20 g	376 mg	100%	75.2 mg	659
5	Chia seeds1 tbsp ≈ 12 g	335 mg	89%	40.2 mg	486
6	Sunflower seedsTypical serving · 30 g	325 mg	87%	97.5 mg	584
7	TVP (textured vegetable protein) · DryTypical serving · 30 g	313 mg	83%	93.9 mg	366
8	Sunflower seed butter1 tbsp ≈ 16 g	311 mg	83%	49.8 mg	617
9	CashewsTypical serving · 30 g	292 mg	78%	87.6 mg	553
10	Almonds · RoastedTypical serving · 30 g	279 mg	74%	83.7 mg	598
11	Almond butter1 tbsp ≈ 16 g	279 mg	74%	44.6 mg	614
12	Cashew butter1 tbsp ≈ 16 g	258 mg	69%	41.3 mg	587
13	Pine nutsTypical serving · 20 g	251 mg	67%	50.2 mg	673
14	Buckwheat flour1 tbsp ≈ 10 g	251 mg	67%	25.1 mg	335
15	Amaranth · RawTypical serving · 60 g	248 mg	66%	149 mg	369
16	Molasses1 tbsp ≈ 20 g	242 mg	65%	48.4 mg	290
17	Honey roasted almondsTypical serving · 30 g	240 mg	64%	72 mg	594
18	Dark chocolateTypical serving · 20 g	228 mg	61%	45.6 mg	598
19	Mixed nutsTypical serving · 30 g	227 mg	61%	68.1 mg	607
20	Buckwheat · DryTypical serving · 70 g	221 mg	59%	155 mg	346
21	HalvaTypical serving · 30 g	218 mg	58%	65.4 mg	469
22	QuinoaTypical serving · 60 g	197 mg	53%	118 mg	368
23	White beans · DryTypical serving · 60 g	190 mg	51%	114 mg	333
24	Peanuts · Dry-roastedTypical serving · 30 g	178 mg	47%	53.4 mg	587
25	Oats · Oat groatsTypical serving · 50 g	177 mg	47%	88.5 mg	389
26	Wild riceTypical serving · 60 g	177 mg	47%	106 mg	357
27	Fish sauce1 tbsp ≈ 18 g	175 mg	47%	31.5 mg	35
28	Hazelnuts · RoastedTypical serving · 30 g	173 mg	46%	51.9 mg	646
29	Black beans · DryTypical serving · 60 g	171 mg	46%	103 mg	341
30	Peanut butter1 tbsp ≈ 16 g	168 mg	45%	26.9 mg	588
31	GranolaTypical serving · 50 g	168 mg	45%	84 mg	489
32	Chickpea flour1 tbsp ≈ 10 g	166 mg	44%	16.6 mg	387
33	BulgurTypical serving · 70 g	164 mg	44%	115 mg	342
34	Rye flour · Dark1 tbsp ≈ 10 g	160 mg	43%	16 mg	325
35	WalnutsTypical serving · 30 g	158 mg	42%	47.4 mg	654
36	PopcornTypical serving · 30 g	144 mg	38%	43.2 mg	387
37	Oat flour1 tbsp ≈ 10 g	144 mg	38%	14.4 mg	404
38	Tofu · SmokedTypical serving · 100 g	140 mg	37%	140 mg	164
39	Kidney beans · DryTypical serving · 60 g	138 mg	37%	82.8 mg	337
40	Wheat flour · Wholemeal1 tbsp ≈ 10 g	137 mg	37%	13.7 mg	340
41	Spelt · RawTypical serving · 70 g	136 mg	36%	95.2 mg	344
42	Shiitake mushrooms · DriedTypical serving · 10 g	132 mg	35%	13.2 mg	296
43	Macadamia nutsTypical serving · 30 g	130 mg	35%	39 mg	718
44	Pasta · Wholewheat, dryTypical serving · 80 g	128 mg	34%	102 mg	352
45	CornmealTypical serving · 50 g	127 mg	34%	63.5 mg	362
46	KransekakeTypical serving · 50 g	123 mg	33%	61.3 mg	441
47	PistachiosTypical serving · 30 g	121 mg	32%	36.3 mg	560
48	PecansTypical serving · 30 g	121 mg	32%	36.3 mg	691
49	Cinnamon stars (Zimtsterne)1 piece ≈ 10 g	120 mg	32%	12 mg	505
50	Brown rice · DryTypical serving · 70 g	116 mg	31%	81.2 mg	367
51	Millet · DryTypical serving · 70 g	114 mg	30%	79.8 mg	378
52	MuesliTypical serving · 50 g	108 mg	29%	53.9 mg	370
53	Spinach · Sautéed in oilTypical serving · 100 g	106 mg	28%	106 mg	59
54	Anchovies · Marinated in vinegarTypical serving · 50 g	102 mg	27%	51 mg	136
55	Mackerel · BakedTypical serving · 150 g	97 mg	26%	146 mg	262
56	Granola bars1 piece ≈ 25 g	97 mg	26%	24.3 mg	471
57	Tahini1 tbsp ≈ 15 g	95 mg	25%	14.3 mg	595
58	Soba noodles · DryTypical serving · 80 g	95 mg	25%	76 mg	336
59	TamarindTypical serving · 30 g	92 mg	25%	27.6 mg	239
60	Poppy seed roll1 slice ≈ 70 g	89.3 mg	24%	62.5 mg	390

High per 100 g but eaten only a few grams at a time, so not ranked: wheat bran, cumin, sesame seeds, poppy seeds, chewing gum.

Fortified foods aren’t ranked, since their figures are the manufacturer’s: whey protein, nutritional yeast, bran flakes, yeast extract.

The leaders of each category

In each category, up to three foods with the most per 100 g that meet the EU’s “source of” criterion.

Vegetables and mushrooms
1. Shiitake mushrooms · Dried 132 mg 35%
2. Spinach · Sautéed in oil 106 mg 28%
3. Wild mushrooms · Dried mix 87 mg 23%
Fruit and berries
1. Tamarind 92 mg 25%
2. Banana chips 76 mg 20%
3. Dried figs 68 mg 18%
Grains, legumes and flour
1. Buckwheat flour 251 mg 67%
2. Amaranth · Raw 248 mg 66%
3. Buckwheat · Dry 221 mg 59%
Bread and pastries
1. Taco shells 83 mg 22%
2. Multigrain bread 78 mg 21%
3. Whole wheat bread 75 mg 20%
Fish and seafood
1. Anchovies · Marinated in vinegar 102 mg 27%
2. Mackerel · Baked 97 mg 26%
3. Salt cod 80.7 mg 22%
Nuts and seeds
1. Hemp seeds 700 mg 187%
2. Pumpkin seeds 592 mg 158%
3. Flaxseed 392 mg 105%
Oils, sauces and condiments
1. Hummus 75 mg 20%
2. Soy sauce 65 mg 17%
Sweets and desserts
1. Molasses 242 mg 65%
2. Dark chocolate 228 mg 61%
3. Halva 218 mg 58%
Drinks
1. Espresso 80 mg 21%
2. Flat white 31.7 mg 8%
Dishes
1. Baba ganoush 83 mg 22%
2. Falafel 82 mg 22%
3. Peanut butter and jelly 64 mg 17%
Snacks, spices and more
1. TVP (textured vegetable protein) · Dry 313 mg 83%
2. Fish sauce 175 mg 47%
3. Popcorn 144 mg 38%

How the list is made

Values per 100 g of the edible part, from the 17 Fit catalog; a family of foods (fresh, dried, cooked) is ranked by its richest form, named in the row. The percentage is of the EU reference intake for an adult, 375 mg a day (Regulation (EU) 1169/2011). “Source of” means at least 15% of it per 100 g and “high in” at least 30%; for drinks, half of that per 100 ml (Regulation (EC) 1924/2006).

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Foods high in magnesium per 100 g and per portion

The top 10 per 100 g

The whole list

The leaders of each category

🥦 Vegetables and mushrooms

🍎 Fruit and berries

🌾 Grains, legumes and flour

🍞 Bread and pastries

🐟 Fish and seafood

🥜 Nuts and seeds

🫒 Oils, sauces and condiments

🍫 Sweets and desserts

🥤 Drinks

🍲 Dishes

🧂 Snacks, spices and more

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How the list is made

Other rankings and lists

Count calories without scales or tables

Vegetables and mushrooms

Fruit and berries

Grains, legumes and flour

Bread and pastries

Fish and seafood

Nuts and seeds

Oils, sauces and condiments

Sweets and desserts

Drinks

Dishes

Snacks, spices and more