Foods highest in magnesium
Magnesium takes part in hundreds of reactions in the body, including energy production and how muscles and nerves work.
The food highest in magnesium on Micela is Chocolate: 228 mg per 100 g.
FDA Daily Value: 420 mg per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in magnesium per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🍫 Chocolate | 228 mg | 54 % | 64.8 mg (1 oz) |
| 2 | 🥜 Peanut | 178 mg | 42 % | 50.6 mg (1 oz) |
| 3 | 🥣 Oats | 177 mg | 42 % | 276 mg (1 cup, dry) |
| 4 | 🌰 Walnut | 158 mg | 38 % | 44.2 mg (7 walnuts) |
| 5 | 🍘 Rice cracker | 156 mg | 37 % | — |
| 6 | 🍿 Popcorn | 144 mg | 34 % | 11.5 mg (1 cup) |
| 7 | 🌾 Wheat | 137 mg | 33 % | 164 mg (1 cup of flour) |
| 8 | 🌻 Sunflower | 129 mg | 31 % | 36.6 mg (1 oz) |
| 9 | 🫙 Soybean | 86 mg | 20 % | 148 mg (1 cup, cooked) |
| 10 | 🧆 Falafel | 84 mg | 20 % | 84 mg (5 pieces with tahini sauce) |
| 11 | 🫘 Bean | 70 mg | 17 % | 120 mg (1 cup, cooked) |
| 12 | 🌱 Quinoa | 64 mg | 15 % | 118 mg (1 cup, cooked) |
| 13 | 🌿 Basil | 64 mg | 15 % | 1.6 mg (5 leaves) |
| 14 | 🐙 Octopus | 60 mg | 14 % | 51 mg (3 oz) |
| 15 | 🍌 Tostones | 58 mg | 14 % | 68.4 mg (1 cup) |
| 16 | 🟡 Chickpea | 48 mg | 11 % | 78.7 mg (1 cup, cooked) |
| 17 | 🍌 Fried sweet plantains | 45 mg | 11 % | 38.3 mg (½ cup) |
| 18 | 🫘 Refried beans | 44 mg | 10 % | 32.6 mg (½ cup) |
| 19 | 🫚 Ginger | 43 mg | 10 % | 0.86 mg (1 tsp) |
| 20 | 🦞 Lobster | 43 mg | 10 % | 36.5 mg (3 oz) |
Per serving: the 10 that give the most magnesium in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🥣 Oats | 1 cup, dry (156 g) | 276 mg |
| 2 | 🌾 Wheat | 1 cup of flour (120 g) | 164 mg |
| 3 | 🫙 Soybean | 1 cup, cooked (172 g) | 148 mg |
| 4 | 🫘 Bean | 1 cup, cooked (172 g) | 120 mg |
| 5 | 🌱 Quinoa | 1 cup, cooked (185 g) | 118 mg |
| 6 | 🥣 Black bean soup | 1 cup (246 g) | 101 mg |
| 7 | 🧆 Falafel | 5 pieces with tahini sauce (100 g) | 84 mg |
| 8 | 🍲 Stew | 1 plate with broth (460 g) | 83.2 mg |
| 9 | 🍛 Curry | 1 plate with rice (382 g) | 82.7 mg |
| 10 | 🟡 Chickpea | 1 cup, cooked (164 g) | 78.7 mg |
Highest in magnesium in each family
- 🍎 Fruits: Avocado, 29 mg per 100 g
- 🥦 Vegetables: Corn, 37 mg per 100 g
- 🌾 Grains, breads & pasta: Oats, 177 mg per 100 g
- 🫘 Legumes: Soybean, 86 mg per 100 g
- 🥩 Meat & eggs: Bacon, 30 mg per 100 g
- 🐟 Fish & seafood: Octopus, 60 mg per 100 g
- 🧀 Dairy: Cheese, 24 mg per 100 g
- 🥜 Nuts, seeds & oils: Peanut, 178 mg per 100 g
- 🌶️ Spices & herbs: Basil, 64 mg per 100 g
- ☕ Drinks: Wine, 12 mg per 100 g
- 🍰 Sweets & desserts: Chocolate, 228 mg per 100 g
- 🍽️ World dishes: Falafel, 84 mg per 100 g
Ranking among the 180 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most magnesium?
Among 180 common foods, chocolate: 228 mg per 100 g, followed by peanut (178 mg) and oats (177 mg).
Which food gives the most magnesium per serving?
Oats: 276 mg in 1 cup, dry (156 g).
How much magnesium do you need per day?
The FDA Daily Value is 420 mg per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Saturated fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)