Foods Highest in Magnesium, Mg

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Rice bran, crude ranks #1 of 50 for Magnesium, Mg, at 781.0MG per 100g.

What These Magnesium, Mg Rankings Mean

This ranking surfaces the top 50 whole foods for Magnesium, Mg, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. There is no established FDA Daily Value for Magnesium, Mg, so amounts are reported in absolute terms (MG per 100g edible portion).

At the top of the ranking sits Rice bran, crude, delivering 781.0MG per 100g. The top three (Rice bran, crude, Seaweed, agar, dried, Seeds, cottonseed meal, partially defatted (glandless)) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Magnesium, Mg sources side-by-side

# Food Amount % DV
1 Rice bran, crude 781.0 MG -
2 Seaweed, agar, dried 770.0 MG -
3 Seeds, cottonseed meal, partially defatted (glandless) 760.0 MG -
4 Seeds, cottonseed flour, partially defatted (glandless) 721.0 MG -
5 Seeds, cottonseed flour, low fat (glandless) 716.0 MG -
6 Spices, basil, dried 711.0 MG -
7 Seeds, hemp seed, hulled 700.0 MG -
8 Spices, coriander leaf, dried 694.0 MG -
9 Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 692.0 MG -
10 Chives, freeze-dried 640.0 MG -
11 Wheat bran, crude 611.0 MG -
12 Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran 606.0 MG -
13 Spearmint, dried 602.0 MG -
14 Seeds, pumpkin and squash seed kernels, dried 592.0 MG -
15 Seeds, pumpkin and squash seed kernels, roasted, with salt added 550.0 MG -
16 Seeds, pumpkin and squash seed kernels, roasted, without salt 550.0 MG -
17 Seeds, watermelon seed kernels, dried 515.0 MG -
18 Beverages, nutritional shake mix, high protein, powder 500.0 MG -
19 Seeds, pumpkin seeds (pepitas), raw 499.7 MG -
20 Cocoa, dry powder, unsweetened 499.0 MG -
21 Cocoa, dry powder, unsweetened, processed with alkali 476.0 MG -
22 Cocoa, dry powder, hi-fat or breakfast, processed with alkali 476.0 MG -
23 Beverages, UNILEVER, SLIMFAST Shake Mix, high protein, whey powder, 3-2-1 Plan, 473.0 MG -
24 Spices, dill weed, dried 451.0 MG -
25 Seeds, cottonseed kernels, roasted (glandless) 440.0 MG -
26 Spices, celery seed 440.0 MG -
27 Soy flour, full-fat, raw 429.0 MG -
28 Spices, sage, ground 428.0 MG -
29 Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 410.0 MG -
30 Beverages, chocolate powder, no sugar added 410.0 MG -
31 Spices, parsley, dried 400.0 MG -
32 Seeds, flaxseed 392.0 MG -
33 Spices, fennel seed 385.0 MG -
34 Beverages, UNILEVER, SLIMFAST Shake Mix, powder, 3-2-1 Plan 385.0 MG -
35 Mothbeans, mature seeds, raw 381.0 MG -
36 Spices, savory, ground 377.0 MG -
37 Nuts, brazilnuts, dried, unblanched 376.0 MG -
38 Flaxseed, ground 372.1 MG -
39 Parsley, freeze-dried 372.0 MG -
40 Spices, mustard seed, ground 370.0 MG -
41 Peanut butter, chunky, vitamin and mineral fortified 370.0 MG -
42 Peanut flour, defatted 370.0 MG -
43 Soy flour, full-fat, roasted 369.0 MG -
44 Spices, cumin seed 366.0 MG -
45 Seeds, sesame flour, partially defatted 362.0 MG -
46 Seeds, sesame butter, paste 362.0 MG -
47 Seeds, sesame flour, high-fat 361.0 MG -
48 Seeds, sunflower seed kernels, dry roasted, with salt added 358.0 MG -
49 Sesame butter, creamy 356.8 MG -
50 Seeds, sesame seeds, whole, roasted and toasted 356.0 MG -

Frequently Asked Questions

What food is highest in Magnesium, Mg?

Rice bran, crude is the food highest in Magnesium, Mg, with 781.0MG per 100g.

How much Magnesium, Mg do I need per day?

There is no established FDA Daily Value for Magnesium, Mg. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of Magnesium, Mg?

Top whole food sources of Magnesium, Mg include Rice bran, crude, Seaweed, agar, dried, Seeds, cottonseed meal, partially defatted (glandless), and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Magnesium, Mg (no established DV) based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.