Top 50 Foods High in Magnesium

Per 100 g • Unit: mg/100g

Magnesium is a cofactor for hundreds of enzymes, supporting energy production and muscle/nerve function.

#	Food (English)	Energy (kcal/100g)	Magnesiummg/100g
1	Moss vegetable	148	1257
2	花南	148	1257
3	Sea cucumber	262	1047
4	Pine nuts (raw)	640	567
5	Almonds (bitter)	640	567
6	Hazelnuts (fried)	594	502
7	Watermelon seeds (fried)	573	448
8	pock	341	421
9	Hazelnuts (dried)	542	420
10	Money Crisp	504	390
11	flax	390	389
12	Bran	220	382
13	White melon seeds	574	376
14	Pumpkin seeds (fried)	574	376
15	Man's Needleless Squid	287	359
16	Cuttlefish (dried)	287	359
17	Abalone (dried)	322	352
18	Licorice	203	337
19	Fennel (seed)	251	336
20	Fennel seeds	251	336
21	Cumin	251	336
22	Fennel (seed)	251	336
23	Mulberries (dried)	239	332
24	Yellow-haired seeds	234	323
25	mustard	476	321
26	Clove fish (dried)	196	319
27	Pecans (dried)	601	306
28	Dried clams	340	303
29	Clams meat	340	303
30	Clams	340	303
31	Qingzi	340	303
32	Qingzi	340	303
33	Black sesame	531	290
34	Sesame (black)	531	290
35	Sunflower seeds	606	287
36	Sunflower seeds	606	287
37	Coriander (dehydrated)	293	269
38	Sunflower seeds (fried)	616	267
39	Sunflower seeds (fried)	616	267
40	Shrimp skin	153	265
41	Shrimp	153	265
42	Shrimp	153	265
43	shrimp	153	265
44	Sunflower seeds (raw)	597	264
45	Dried vegetables	141	263
46	Dried vegetables	141	263
47	Buckwheat	324	258
48	Bringing chrysanthemums	242	256
49	chrysanthemum	242	256
50	Salt (soil salt)	399	248

Note: Rankings are based on content per 100 g and only include foods with valid values.