Nutrient lists · USDA FNDDS 2021–2023
Foods high in magnesium
Per serving, the top food in USDA’s FNDDS is Muffin, oat bran, with 204 mg of magnesium in 1 medium (130 g), 49% of the Daily Value. Pumpkin seeds, unsalted, Mixed nuts, unroasted and Cereal, granola come next. Per 100 grams, Wheat bran ranks first, at 611 mg.
Per serving
Serving size a usual portion
| Food | Serving | Magnesium | % DV |
|---|---|---|---|
| 1Muffin, oat bran | 1 medium · 130 g | 204 mg | 49% |
| 2Pumpkin seeds, unsalted | 1 oz, without shell · 28.35 g | 156 mg | 37% |
| 3Mixed nuts, unroasted | 1 package · 50 g | 118 mg | 28% |
| 4Cereal, granola | 1 cup · 110 g | 117 mg | 28% |
| 5Coffee, cafe con leche | 1 cup (8 fl oz) · 248 g | 112 mg | 27% |
| 6Meat substitute, cereal- and vegetable protein-based, fried | ½ cup, cubes · 73 g | 110 mg | 26% |
| 7Quinoa, no added fat | 1 cup, cooked · 170 g | 109 mg | 26% |
| 8Oat bran cereal, cooked | 1 cup, cooked · 240 g | 108 mg | 26% |
| 9Corn nuts | 1 cup · 95 g | 107 mg | 26% |
| 10Trail mix with nuts | 1 package · 50 g | 102 mg | 24% |
| 11Spinach, fresh, cooked, no added fat | ½ cup · 90 g | 98.1 mg | 23% |
| 12Milk shake, fast food, chocolate | 1 small · 405 g | 93.1 mg | 22% |
| 13Coffee, Cafe Mocha | 1 small · 372 g | 93 mg | 22% |
| 14Fruit and vegetable smoothie, added protein | 1 cup · 216 g | 92.9 mg | 22% |
| 15Muffin, wheat bran | 1 medium · 130 g | 91 mg | 22% |
% Daily Value: the share of the FDA’s 420 mg a day in one serving.
Per 100 grams
Serving size 100 g
| Food | Magnesium | % DV |
|---|---|---|
| 1Wheat bran | 611 mg | 145% |
| 2Pumpkin seeds, unsalted | 550 mg | 131% |
| 3Seaweed, dried | 482 mg | 115% |
| 4Brazil nuts | 376 mg | 90% |
| 5Flax seeds | 372 mg | 89% |
| 6Tahini | 357 mg | 85% |
| 7Peanut butter, vitamin and mineral fortified | 355 mg | 85% |
| 8Sesame seeds | 345 mg | 82% |
| 9Chia seeds | 335 mg | 80% |
| 10Wheat germ | 320 mg | 76% |
| 11Escargot | 310 mg | 74% |
| 12Caviar | 300 mg | 71% |
| 13Almonds, NFS | 279 mg | 66% |
| 14Papad, grilled or broiled | 271 mg | 65% |
| 15Almond butter, lower sodium | 268 mg | 64% |
% Daily Value: the share of the FDA’s 420 mg a day in 100 g.
About magnesium in this data
FNDDS reports magnesium in milligrams, and the FDA’s Daily Value is 420 mg. Bran, seeds and nuts are the densest foods, at 300 mg or more per 100 g. Per serving, an ounce of seeds competes with foods eaten in bigger amounts, such as an oat bran muffin, a cup of quinoa or half a cup of cooked spinach.
For what magnesium does in the body and how much people need, see Magnesium: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
How these lists work
- Foods. USDA’s generic foods, less baby foods, meal replacements, energy drinks, vitamin waters, mixed dishes such as sandwiches and soups, and recipe ingredients.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- One row per food. A food FNDDS lists several ways, such as baked, fried and grilled, shows once, at its highest.
Track magnesium in Calorie Tape
Calorie Tape logs every nutrient a food reports, magnesium included, and shows which foods your day’s magnesium came from. It works offline, needs no account, and keeps your log on your iPhone.
Related nutrients
- Foods high in potassiumTop per serving: Potato, baked, peel eaten, with butter
- Foods high in calciumTop per serving: Cheese, paneer
- Foods high in fiberTop per serving: Dal
- Foods high in zincTop per serving: Oysters, canned
- Compare the top twoMuffin, oat bran vs Pumpkin seeds, unsalted, every nutrient, in Food vs food
- All 27 nutrientsVitamins, minerals, protein, fiber and more
Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Magnesium: Fact Sheet for Consumers, NIH Office of Dietary Supplements.
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.