000856-arrow-left-07 (1)000856-arrow-left-07000857-arrow-right-07 (1)000857-arrow-right-07jumbo-arrowleft-arrowmenuright-arrowfacebookgoogle-pluspintresttwitter

10 Natural Foods High In Magnesium

What foods are high in magnesium? Pumpkin seeds, cashews, spinach... View our interactive infographic to find out more.
Start now
Magnesium Foods

Coriander leaf / spices, dried

Coriander leaf
Magnesium per 100g:
694 mg
total
534% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
289% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
169% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
174% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
165% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
165% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
165% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
534% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
289% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
193% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
224% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
217% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
217% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
217% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Pumpkin seeds / roasted

Pumpkin seeds
Magnesium per 100g:
550 mg
total
423% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
229% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
134% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
138% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
131% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
131% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
131% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
423% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
229% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
153% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
177% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
172% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
172% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
172% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Celery seed / spices

Celery seed
Magnesium per 100g:
440 mg
total
338% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
183% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
107% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
110% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
105% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
105% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
105% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
338% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
183% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
122% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
142% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
138% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
138% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
138% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Brazilnuts / dried, unblanched

Brazilnuts
Magnesium per 100g:
376 mg
total
289% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
157% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
92% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
94% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
90% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
90% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
90% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
289% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
157% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
104% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
121% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
118% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
118% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
118% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Marjoram / spices, dried

Marjoram
Magnesium per 100g:
346 mg
total
266% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
144% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
87% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
266% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
144% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
96% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
112% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
108% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
108% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
108% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Sunflower seed kernels / dried

Sunflower seed kernels
Magnesium per 100g:
353 mg
total
272% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
147% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
86% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
88% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
272% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
147% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
98% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
114% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
110% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
110% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
110% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Cashew nuts / raw

Cashew nuts
Magnesium per 100g:
292 mg
total
225% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
122% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
71% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
73% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
225% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
122% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
81% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
94% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
91% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
91% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
91% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Almond butter / plain

Almond butter
Magnesium per 100g:
279 mg
total
215% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
116% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
68% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
70% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
215% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
116% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
90% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
87% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
87% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
87% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Spinach / boiled, drained

Spinach
Magnesium per 100g:
87 mg
total
67% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
22% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
21% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
67% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
36% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
24% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
28% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Foods

Quinoa / cooked

Quinoa
Magnesium per 100g:
64 mg
total
49% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
27% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
16% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
15% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
27% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
18% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
21% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
20% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
/

Recommended Dietary Allowance (RDA)

The average daily dietary nutrient intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 percent) healthy individuals in a particular life stage and gender group.
Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press; 2006

Choose gender:

Choose age:

4 - 8 yrs
9 - 13 yrs
14 - 18 yrs
19 - 30 yrs
31 - 50 yrs
51 - 70 yrs
70+ yrs