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Nutrient
Best sources of magnesium
Per 100 g, top 10 of the NutriSeek foods, using USDA data. Bars show % of the daily value. Herbs, spices, oils and sweeteners are left out, since they’re used a spoonful at a time.
- 1Hemp Seeds700 mg167%
210 mg per 3 tbsp (30 g)
- 2Pumpkin Seeds592 mg141%
764 mg per 1 cup (129 g)
- 3Cocoa Powder (Natural)499 mg119%
27 mg per 1 tbsp (5.4 g)
- 4Dutch-Process Cocoa476 mg113%
26 mg per 1 tbsp (5.4 g)
- 5Flaxseed392 mg93%
9.8 mg per 1 tsp, ground (2.5 g)
- 6Brazil Nuts376 mg90%
107 mg per 1 oz (6 kernels) (28 g)
- 7Chia Seeds335 mg80%
95 mg per 1 oz (28 g)
- 8Unsweetened Baking Chocolate327 mg78%
46 mg per 0.5 oz Hersheys (14 g)
- 9Sunflower Seeds325 mg77%
455 mg per 1 cup (140 g)
- 10Cashews292 mg70%
83 mg per 1 oz (28 g)
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“Magnesium”Why magnesium matters, and how much you need →Best sources of…
