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Foods high in magnesium

The most magnesium per typical portion among 13,291 USDA reference foods: soybean curd cheese, 513 mg in 1 cup, 122% of the 420 mg Daily Value. 76 of the 1,035 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most magnesium per portion?

  1. 1
    Soybean curd cheese
    Soybean curd cheese · 1 cup (225 g)
    513mg122% DV · 228 mg per 100 g · 302 mg per 200 calories
  2. 2
    Soybeans
    Soybean, curd cheese · 1 cup (225 g)
    513mg122% DV · 228 mg per 100 g · 302 mg per 200 calories
  3. 3
    Conch
    Mollusks, conch, baked or broiled · 1 cup, sliced (127 g)
    302mg72% DV · 238 mg per 100 g · 366 mg per 200 calories
  4. 4
    Hemp seed
    Seeds, hemp seed, hulled · 3 tbsp (30 g)
    210mg50% DV · 700 mg per 100 g · 253 mg per 200 calories
  5. 5
    Natto
    Natto · 1 cup (175 g)
    201mg48% DV · 115 mg per 100 g · 109 mg per 200 calories
  6. 6
    Hummus
    Hummus, commercial · 1 cup (246 g)
    185mg44% DV · 75 mg per 100 g · 63 mg per 200 calories
  7. 7
    Mothbeans
    Mothbeans, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    184mg44% DV · 104 mg per 100 g · 178 mg per 200 calories
  8. 8
    Yardlong beans
    Yardlong beans, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
    168mg40% DV · 98 mg per 100 g · 166 mg per 200 calories
  9. 9
    Cowpeas
    Cowpeas, catjang, mature seeds, cooked, boiled, without salt · 1 cup (171 g)
    164mg39% DV · 96 mg per 100 g · 164 mg per 200 calories
  10. 10
    Amaranth grain
    Amaranth grain, cooked · 1 cup (246 g)
    160mg38% DV · 65 mg per 100 g · 127 mg per 200 calories
  11. 11
    Hyacinth-beans
    Hyacinth beans, mature seeds, cooked, boiled, without salt · 1 cup (194 g)
    159mg38% DV · 82 mg per 100 g · 140 mg per 200 calories
  12. 12
    Spinach
    Spinach, cooked, boiled, drained, without salt · 1 cup (180 g)
    157mg37% DV · 87 mg per 100 g · 757 mg per 200 calories
  13. 13
    Pumpkin seeds
    Pumpkin seeds, NFS · 1 oz, without shell (28 g)
    156mg37% DV · 550 mg per 100 g · 192 mg per 200 calories
  14. 14
    156mg37% DV · 550 mg per 100 g · 192 mg per 200 calories
  15. 15
    Chard
    Chard, swiss, cooked, boiled, drained, with salt · 1 cup, chopped (175 g)
    151mg36% DV · 86 mg per 100 g · 860 mg per 200 calories
  16. 16
    Whelk
    Mollusks, whelk, unspecified, cooked, moist heat · 3 oz (85 g)
    146mg35% DV · 172 mg per 100 g · 125 mg per 200 calories
  17. 17
    Dock
    Dock, raw · 1 cup, chopped (133 g)
    137mg33% DV · 103 mg per 100 g · 936 mg per 200 calories
  18. 18
    Tempeh
    Tempeh · 1 cup (166 g)
    134mg32% DV · 81 mg per 100 g · 84 mg per 200 calories
  19. 19
    Great northern beans
    Beans, great northern, mature seeds, canned, low sodium · 1 cup (262 g)
    134mg32% DV · 51 mg per 100 g · 89 mg per 200 calories
  20. 20
    White beans
    Beans, white, mature seeds, canned · 1 cup (262 g)
    134mg32% DV · 51 mg per 100 g · 89 mg per 200 calories
  21. 21
    Miso
    Miso · 1 cup (275 g)
    132mg31% DV · 48 mg per 100 g · 48 mg per 200 calories
  22. 22
    Yellow beans
    Beans, yellow, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    131mg31% DV · 74 mg per 100 g · 103 mg per 200 calories
  23. 23
    Prickly pears
    Prickly pears, raw · 1 cup (149 g)
    127mg30% DV · 85 mg per 100 g · 415 mg per 200 calories
  24. 24
    Teff
    Teff, cooked · 1 cup (252 g)
    126mg30% DV · 50 mg per 100 g · 99 mg per 200 calories
  25. 25
    Lima beans
    Lima beans, immature seeds, cooked, boiled, drained, without salt · 1 cup (170 g)
    126mg30% DV · 74 mg per 100 g · 120 mg per 200 calories
  26. 26
    Navy beans
    Beans, navy, mature seeds, canned · 1 cup (262 g)
    123mg29% DV · 47 mg per 100 g · 83 mg per 200 calories
  27. 27
    Small white beans
    Beans, small white, mature seeds, cooked, boiled, without salt · 1 cup (179 g)
    122mg29% DV · 68 mg per 100 g · 96 mg per 200 calories
  28. 28
    Black beans
    Beans, black, mature seeds, cooked, boiled, without salt · 1 cup (172 g)
    120mg29% DV · 70 mg per 100 g · 106 mg per 200 calories
  29. 29
    Adzuki beans
    Beans, adzuki, mature seeds, cooked, boiled, without salt · 1 cup (230 g)
    120mg29% DV · 52 mg per 100 g · 81 mg per 200 calories
  30. 30
    Peanut butter
    Peanut butter, chunky, vitamin and mineral fortified · 2 tbsp (32 g)
    118mg28% DV · 370 mg per 100 g · 125 mg per 200 calories
  31. 31
    Quinoa
    Quinoa, cooked · 1 cup (185 g)
    118mg28% DV · 64 mg per 100 g · 107 mg per 200 calories
  32. 32
    Bitter melon
    Bitter melon, horseradish, jute, or radish leaves, cooked · 1 cup (128 g)
    116mg28% DV · 91 mg per 100 g · 325 mg per 200 calories
  33. 33
    Chili beans
    Beans, chili, barbecue, ranch style, cooked · 1 cup (253 g)
    114mg27% DV · 45 mg per 100 g · 93 mg per 200 calories
  34. 34
    Mungo beans
    Mungo beans, mature seeds, cooked, boiled, without salt · 1 cup (180 g)
    113mg27% DV · 63 mg per 100 g · 120 mg per 200 calories
  35. 35
    113mg27% DV · 206 mg per 100 g · 119 mg per 200 calories
  36. 36
    Tamarind
    Tamarinds, raw · 1 cup, pulp (120 g)
    110mg26% DV · 92 mg per 100 g · 77 mg per 200 calories
  37. 37
    Pink beans
    Beans, pink, mature seeds, cooked, boiled, with salt · 1 cup (169 g)
    110mg26% DV · 65 mg per 100 g · 87 mg per 200 calories
  38. 38
    Green plantains
    Plantains, green, raw · 1 plantain (267 g)
    109mg26% DV · 41 mg per 100 g · 54 mg per 200 calories
  39. 39
    Green soybeans
    Soybeans, green, cooked, boiled, drained, without salt · 1 cup (180 g)
    108mg26% DV · 60 mg per 100 g · 85 mg per 200 calories
  40. 40
    Beans and tomatoes
    Beans and tomatoes, no added fat · 1 cup (255 g)
    107mg25% DV · 42 mg per 100 g · 83 mg per 200 calories
  41. 41
    Tofu yogurt
    Tofu yogurt · 1 cup (262 g)
    105mg25% DV · 40 mg per 100 g · 85 mg per 200 calories
  42. 42
    Succotash
    Succotash, (corn and limas), cooked, boiled, drained, without salt · 1 cup (192 g)
    102mg24% DV · 53 mg per 100 g · 92 mg per 200 calories
  43. 43
    Sesame seeds
    Seeds, sesame seeds, whole, roasted and toasted · 1 oz (28 g)
    101mg24% DV · 356 mg per 100 g · 126 mg per 200 calories
  44. 44
    Sesame butter
    Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) · 1 oz (28 g)
    100mg24% DV · 353 mg per 100 g · 116 mg per 200 calories
  45. 45
    100mg24% DV · 147 mg per 100 g · 85 mg per 200 calories
  46. 46
    Edamame
    Edamame, frozen, prepared · 1 cup (155 g)
    99mg24% DV · 64 mg per 100 g · 106 mg per 200 calories
  47. 47
    French beans
    Beans, french, mature seeds, cooked, boiled, without salt · 1 cup (177 g)
    99mg24% DV · 56 mg per 100 g · 87 mg per 200 calories
  48. 48
    Sesame seed kernels
    Seeds, sesame seed kernels, toasted, with salt added (decorticated) · 1 oz (28 g)
    98mg23% DV · 346 mg per 100 g · 122 mg per 200 calories
  49. 49
    Beet greens
    Beet greens, cooked, boiled, drained, with salt · 1 cup (1" pieces) (144 g)
    98mg23% DV · 68 mg per 100 g · 504 mg per 200 calories
  50. 50
    Beans
    Beans, from canned, NS as to type, no added fat · 1 cup (180 g)
    97mg23% DV · 54 mg per 100 g · 79 mg per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

How much magnesium a day, by age and sex

The label's Daily Value is one figure for everyone; the Dietary Guidelines set the goal by age and sex (RDA): 310 mg for women and 400 mg for men aged 19 to 30.

AgeWomen and girlsMen and boys
2-380 mg80 mg
4-8130 mg130 mg
9-13240 mg240 mg
14-18360 mg410 mg
19-30310 mg400 mg
31-50320 mg420 mg
51 and older320 mg420 mg

Source: Dietary Guidelines for Americans, 2020-2025, Appendix 1, Table A1-2, pages 132-133 (dietaryguidelines.gov), from the National Academies' Dietary Reference Intakes. Ages 2-3: one figure for both sexes.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodMagnesium per 100 gIn the portion ranking
Rice bran, crude781 mgnot an everyday portion (rule above)
Seeds, cottonseed meal, partially defatted (glandless)760 mgnot an everyday portion (rule above)
Seeds, cottonseed flour, partially defatted (glandless)721 mgnot an everyday portion (rule above)
Spices, basil, dried711 mgnot an everyday portion (rule above)
Seeds, hemp seed, hulled700 mgranked 4
Spices, coriander leaf, dried694 mgnot an everyday portion (rule above)
Chives, freeze-dried640 mgnot an everyday portion (rule above)
Wheat bran, crude611 mgnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Within a food group

Nuts and seeds high in magnesium

Magnesium: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov