Nuts and seeds high in magnesium

Which nuts and seeds have the most magnesium per portion?

1. 1
   Hemp seed

   Seeds, hemp seed, hulled · 3 tbsp (30 g)
   210mg50% DV · 700 mg per 100 g · 253 mg per 200 calories
2. 2
   Pumpkin seeds

   Pumpkin seeds, NFS · 1 oz, without shell (28 g)
   156mg37% DV · 550 mg per 100 g · 192 mg per 200 calories
3. 3
   Seeds, pumpkin and squash seed kernels, roasted, with salt added

   1 oz (28 g)
   156mg37% DV · 550 mg per 100 g · 192 mg per 200 calories
4. 4
   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
5. 5
   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
6. 6
   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
7. 7
   Sunflower seed butter

   Seeds, sunflower seed butter, with salt added (Includes foods for USDA's Food Distribution Program) · 1 oz (28 g)
   88mg21% DV · 311 mg per 100 g · 101 mg per 200 calories
8. 8
   Cashew nuts

   Nuts, cashew nuts, raw · 1 oz (28 g)
   83mg20% DV · 292 mg per 100 g · 106 mg per 200 calories
9. 9
   Almonds

   Nuts, almonds, oil roasted, with salt added, smoke flavor · 1 oz (28 almonds) (28 g)
   80mg19% DV · 286 mg per 100 g · 94 mg per 200 calories
10. 10
    Nuts, mixed nuts, oil roasted, without peanuts, lightly salted

    1 oz (28 g)
    78mg19% DV · 275 mg per 100 g · 91 mg per 200 calories
11. 11
    Cashew butter

    Nuts, cashew butter, plain, without salt added · 1 oz (28 g)
    73mg17% DV · 258 mg per 100 g · 88 mg per 200 calories
12. 12
    Hazelnuts

    Nuts, hazelnuts or filberts · 1 oz (21 whole kernels) (28 g)
    46mg11% DV · 163 mg per 100 g · 52 mg per 200 calories
13. 13
    Walnuts

    Nuts, walnuts, english · 1 oz (14 halves) (28 g)
    45mg11% DV · 158 mg per 100 g · 48 mg per 200 calories
14. 14
    Almond butter

    Nuts, almond butter, plain, without salt added · 1 tbsp (16 g)
    45mg11% DV · 279 mg per 100 g · 91 mg per 200 calories
15. 15
    Cottonseed kernels

    Seeds, cottonseed kernels, roasted (glandless) · 1 tbsp (10 g)
    44mg10% DV · 440 mg per 100 g · 174 mg per 200 calories
16. 16
    Flaxseed

    Seeds, flaxseed · 1 tbsp, whole (10 g)
    40mg10% DV · 392 mg per 100 g · 147 mg per 200 calories
17. 17
    Almond paste

    Nuts, almond paste · 1 oz (28 g)
    37mg9% DV · 130 mg per 100 g · 57 mg per 200 calories
18. 18
    Macadamia nuts

    Nuts, macadamia nuts, raw · 1 oz (10-12 kernels) (28 g)
    37mg9% DV · 130 mg per 100 g · 36 mg per 200 calories
19. 19
    Sunflower seeds

    Sunflower seeds, plain, unsalted · 1 oz, without shell (28 g)
    37mg9% DV · 129 mg per 100 g · 44 mg per 200 calories
20. 20
    Sunflower seed kernels

    Seeds, sunflower seed kernels, toasted, with salt added · 1 oz (28 g)
    37mg9% DV · 129 mg per 100 g · 42 mg per 200 calories
21. 21
    Pistachio nuts

    Nuts, pistachio nuts, raw · 1 oz (49 kernels) (28 g)
    34mg8% DV · 121 mg per 100 g · 43 mg per 200 calories
22. 22
    Pecans

    Nuts, pecans, oil roasted, with salt added · 1 oz (15 halves) (28 g)
    34mg8% DV · 121 mg per 100 g · 34 mg per 200 calories
23. 23
    Chestnuts

    Nuts, chestnuts, chinese, roasted · 1 oz (28 g)
    26mg6% DV · 90 mg per 100 g · 75 mg per 200 calories
24. 24
    Breadnut tree seeds

    Seeds, breadnut tree seeds, raw · 1 oz (8-14 seeds) (28 g)
    19mg5% DV · 68 mg per 100 g · 63 mg per 200 calories
25. 25
    Breadfruit seeds

    Seeds, breadfruit seeds, roasted · 1 oz (28 g)
    18mg4% DV · 62 mg per 100 g · 60 mg per 200 calories
26. 26
    Acorns

    Nuts, acorns, raw · 1 oz (28 g)
    18mg4% DV · 62 mg per 100 g · 32 mg per 200 calories
27. 27
    Lotus seeds

    Seeds, lotus seeds, raw · 1 oz (28 g)
    16mg4% DV · 56 mg per 100 g · 126 mg per 200 calories
28. 28
    Coconut meat

    Nuts, coconut meat, raw · 1 piece (2" x 2" x 1/2") (45 g)
    14mg3% DV · 32 mg per 100 g · 18 mg per 200 calories
29. 29
    Ginkgo nuts

    Nuts, ginkgo nuts, raw · 1 oz (28 g)
    7.7mg2% DV · 27 mg per 100 g · 30 mg per 200 calories
30. 30
    Coconut milk

    Nuts, coconut milk, canned (liquid expressed from grated meat and water) · 1 tbsp (15 g)
    6.9mg2% DV · 46 mg per 100 g · 47 mg per 200 calories
31. 31
    Coconut cream

    Nuts, coconut cream, raw (liquid expressed from grated meat) · 1 tbsp (15 g)
    4.2mg1% DV · 28 mg per 100 g · 17 mg per 200 calories
32. 32
    Coconut water

    Nuts, coconut water (liquid from coconuts) · 1 tbsp (15 g)
    3.8mg1% DV · 25 mg per 100 g · 263 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.

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: