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A List of Foods Highest in Magnesium

Nutrition ----> Foods Highest in Magnesium

Updated Feb 20th, 2014

Magnesium Food Tips

You have probably come here because you have read about the benefits to magnesium and want to increase your intake.

Summary of the easiest foods to increase your intake of magnesium

The easiest way to increase your intake is to add wheat bran to your morning breakfast, sliced tomatoes to your lunch and lots of dried spices on your dinner such as coriander and cumin. Eating lots dried fruit, nuts and lots of dark leafy greens will also help.

Another great snack

Dried seaweed contains a lot of magnesium which is also a very portable and easy snack to bring with you. Costco sells boxes individually wrapped seaweed in small packages which are reasonably priced.

Dark leafy greens

Spinach and kale make excellent additions to smoothies and contain a lot of magnesium in comparison to a head of iceberg lettuce.

Nuts and Seeds

Most nuts and seeds are also rich in magnesium and are really easy to add to your daily schedule. Your grocery store sells them in bulk.

Foods Highest in Magnesium Chart *

These foods have the highest Magnesium content value per 200 calories. This rich food sources list will help you determine which other foods to ingest rather than just supplements.

* Magnesium values are per 200 calories.

RankFood NameValue
1RICE BRAN,CRUDE494mg
2SEAWEED,AGAR,DRIED503mg
3COTTONSEED MEAL,PART DEFATTED (GLANDLESS)414mg
4CORIANDER LEAF,DRIED497mg
5CHIVES,FREEZE-DRIED412mg
6WHEAT BRAN,CRUDE566mg
7CEREALS RTE,QUAKER,KRETSCHMER TSTD WHEAT BRAN606mg
8SPEARMINT,DRIED422mg
9PUMPKIN&SQUASH SD KRNLS,DRIED198mg
10COCOA,DRY PDR,HI-FAT OR BRKFST,PLN347mg
11WATERMELON SD KRNLS,DRIED185mg
12COCOA,DRY PDR,UNSWTND436mg
13DILL WEED,DRIED357mg
14CELERY SEED224mg
15COTTONSEED KRNLS,RSTD (GLANDLESS)174mg
16SOY FLR,FULL-FAT,RAW,CRUDE PROT BASIS (N X 6.25)198mg
17SOY FLOUR,FULL-FAT,RAW197mg
18SAGE,GROUND272mg
19SPICES,BASIL,DRIED336mg
20BEVERAGE,INST BRKFST PDR,CHOC,SUGAR-FREE,NOT RECON229mg
21FENNEL SEED223mg
22MOTHBEANS,MATURE SEEDS,RAW222mg
23SAVORY,GROUND277mg
24PARSLEY,FREEZE-DRIED275mg
25PEANUT FLOUR,DEFATTED226mg
26SOY FLR,FULL-FAT,RSTD,CRUDE PROT BASIS (N X 6.25)168mg
27CUMIN SEED195mg
28TEA,INST,UNSWTND,PDR284mg
29SESAME FLR,PART DEFATTED190mg
30CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN ORIGINAL278mg
31SAFFLOWER SD MEAL,PART DEFATTED205mg
32SPICES,TARRAGON,DRIED235mg
33MARJORAM,DRIED255mg
34SUNFLOWER SD FLR,PART DEFATTED212mg
35CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN W/ EX FIBER354mg
36YARDLONG BNS,MATURE SEEDS,RAW195mg
37SESAME FLOUR,LOW-FAT203mg
38COWPEAS,CATJANG,MATURE SEEDS,RAW194mg
39CORIANDER SEED221mg
40COFFEE,INST,REG,PDR271mg
41CEREALS RTE,WHEAT GERM,TSTD,PLN168mg
42SOY PROT CONC,PRODUCED BY ALCOHOL EXTRACTION190mg
43SISYMBRIUM SP. SEEDS,WHL,DRIED197mg
44CEREALS RTE,QUAKER,KRETSCHMER WHEAT GERM,REG171mg
45COFFEE,INST,DECAFFEINATED,PDR278mg
46SOY MEAL,DEFATTED,RAW,CRUDE PROT BASIS (N X 6.25)182mg
47CAVIAR,BLACK&RED,GRANULAR238mg
48CEREALS RTE,KASHI HEART TO HEART BY KELLOGG172mg
49SOY FLOUR,DEFATTED176mg
50SOY FLR,DEFATTED,CRUDE PROT BASIS (N X 6.25)177mg
51HYACINTH BNS,MATURE SEEDS,RAW165mg
52CEREALS RTE,KRAFT,POST 100% BRAN CRL194mg
53ORANGE-FLAVOR DRK,BRKFST TYPE,LO CAL,PDR253mg
54SPICES,OREGANO,DRIED176mg
55MUNGO BNS,MATURE SEEDS,RAW157mg
56SAFFRON170mg
57CLOVES,GROUND163mg
58CARAWAY SEED155mg
59DILL SEED168mg
60CURRY POWDER156mg
61SNAIL,RAW556mg
62PARSLEY,DRIED180mg
63RYE FLOUR,DARK153mg
64FRUIT-FLAVORED DRK,PDR,W/HI VIT C,LO CAL - SEE14404216mg
65MOLASSES167mg
66CONCH,BAKED OR BROILED366mg
67OAT BRAN,RAW191mg
68SOYBEAN,CURD CHEESE302mg
69SPICES,THYME,DRIED159mg
70MOLASSES,BLACKSTRAP183mg
71CEREALS RTE,KELLOGG,KELLOGG'S ALL-BRAN BRAN BUDS164mg
72TOMATOES,SUN-DRIED150mg
73PEPPER,BLACK152mg


Other Links

Magnesium Overview: Correct Dosage, RDA
Mineral Overview and Discussion


Other Nutrient Rich Foods

 
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