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15 Amazing Nuts & Seeds High In Magnesium

What nuts and seeds are high in magnesium, a mineral that supports immune system? Almonds, flaxseed, pine nuts... View more in our interactive infographic.
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Magnesium Nuts & Seeds

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 Nuts & Seeds

Flaxseed

Flaxseed
Magnesium per 100g:
392 mg
total
302% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
163% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
96% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
98% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
93% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
302% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
163% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
109% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
126% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
123% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
123% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
123% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Nuts & Seeds

Sesame seeds / whole, roasted & toasted

Sesame seeds
Magnesium per 100g:
356 mg
total
274% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
148% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
87% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
89% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
85% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
274% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
148% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
99% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
115% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
111% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
111% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
111% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Nuts & Seeds

Chia seeds / dried

Chia seeds
Magnesium per 100g:
335 mg
total
258% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
140% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
82% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
84% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
80% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
80% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
80% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
258% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
140% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
93% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
108% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
105% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
105% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
105% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Nuts & Seeds

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 Nuts & Seeds

Almonds / dry roasted

Almonds
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 Nuts & Seeds

Almonds / blanched

Almonds
Magnesium per 100g:
268 mg
total
206% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
112% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
65% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
67% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
64% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
206% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
112% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
74% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
86% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
84% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
84% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
84% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Nuts & Seeds

Pine nuts / dried

Pine nuts
Magnesium per 100g:
251 mg
total
193% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
105% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
61% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
63% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
60% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
193% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
105% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
70% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
81% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
78% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Nuts & Seeds

Hazelnuts / dry roasted

Hazelnuts
Magnesium per 100g:
173 mg
total
133% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
72% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
42% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
43% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
41% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
133% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
72% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
48% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
56% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
54% of RDA(Recommended Dietary Allowance) ?
for women, 70+ yrs
Comment /
Magnesium Nuts & Seeds

Walnuts, english

Walnuts, english
Magnesium per 100g:
158 mg
total
122% of RDA(Recommended Dietary Allowance) ?
for men, 4 - 8 yrs
66% of RDA(Recommended Dietary Allowance) ?
for men, 9 - 13 yrs
39% of RDA(Recommended Dietary Allowance) ?
for men, 14 - 18 yrs
40% of RDA(Recommended Dietary Allowance) ?
for men, 19 - 30 yrs
38% of RDA(Recommended Dietary Allowance) ?
for men, 31 - 50 yrs
38% of RDA(Recommended Dietary Allowance) ?
for men, 51 - 70 yrs
38% of RDA(Recommended Dietary Allowance) ?
for men, 70+ yrs
122% of RDA(Recommended Dietary Allowance) ?
for women, 4 - 8 yrs
66% of RDA(Recommended Dietary Allowance) ?
for women, 9 - 13 yrs
44% of RDA(Recommended Dietary Allowance) ?
for women, 14 - 18 yrs
51% of RDA(Recommended Dietary Allowance) ?
for women, 19 - 30 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 31 - 50 yrs
49% of RDA(Recommended Dietary Allowance) ?
for women, 51 - 70 yrs
49% 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

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