Foods highest in Magnesium
Magnesium takes part in over 300 enzyme reactions covering energy, muscle, nerves and sleep.
Below are the whole foods with the most magnesium per 100 g, straight from USDA FoodData Central — plus how much you need and how to keep track without doing any math.
What magnesium does
Magnesium takes part in over 300 enzyme reactions covering energy, muscle, nerves and sleep.
A large share of people don't reach the magnesium target from food alone.
How much you need
The Daily Value used on food labels is 420 mg a day for adults.
Your real target depends on your age, sex and body — Healthy Squirrel sets it for you from NIH / Institute of Medicine reference intakes, then shows every food against your number, not a generic one.
Foods highest in magnesium (per 100 g)
| Food | per 100 g | % Daily Value |
|---|---|---|
| Seeds, hemp seed, hulled | 700 mg | 167% |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 550 mg | 131% |
| Seeds, pumpkin seeds (pepitas), raw | 500 mg | 119% |
| Seeds, cottonseed kernels, roasted (glandless) | 440 mg | 105% |
| Seeds, flaxseed | 392 mg | 93% |
| Mothbeans, mature seeds, raw | 381 mg | 91% |
| Flaxseed, ground | 372 mg | 89% |
| Seeds, sesame butter, paste | 362 mg | 86% |
| Sesame butter, creamy | 357 mg | 85% |
| Seeds, sesame seeds, whole, roasted and toasted | 356 mg | 85% |
| Nuts, brazilnuts, raw | 351 mg | 84% |
| Seeds, sesame seed kernels, toasted, with salt added (decorticated) | 346 mg | 82% |
Amounts are per 100 g from USDA FoodData Central (whole foods), sorted highest first. In the app, every amount scales to the exact serving you log — no conversions.
Track magnesium free
Healthy Squirrel is a free food tracker that fills in Magnesium — and every other vitamin and mineral — automatically as you log meals, so you can see where your day actually lands. No account needed to start, no ads, nothing sold.
Open Healthy Squirrel and log a food to see your magnesium for the day.
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