Magnesium: Daily Value and top food sources
Daily Value: 420 mg (FDA, adults and children 4+)
Ranked by how much Magnesium a typical portion provides, rather than per 100 g. Lists built per 100 g fill up with dried herbs and fortified bars, and nobody eats 100 g of thyme. Portions are the primary household measure USDA records for each food. From the 1000 foods in Bioma Learn. 170 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.
Share of the Daily Value (420 mg) in one portion. Full amounts in the table below.
| Food | Portion | Amount | % DV |
|---|---|---|---|
| Pumpkin and squash seed kernels, roasted | 1 cup (118 g) | 649 mg | 155% |
| Sesame seed kernels, dried | 1 cup (150 g) | 517.5 mg | 123% |
| Sesame seeds, whole, dried | 1 cup (144 g) | 505.4 mg | 120% |
| Brazil nuts, dried, unblanched | 1 cup, whole (133 g) | 500.1 mg | 119% |
| Sunflower seed kernels, dry roasted | 1.0 cup (127 g) | 454.7 mg | 108% |
| Sesame seed kernels, toasted | 1 cup (128 g) | 442.9 mg | 105% |
| Almonds, oil roasted | 1 cup whole kernels (157 g) | 430.2 mg | 102% |
| Almonds, blanched | 1 cup whole kernels (145 g) | 388.6 mg | 93% |
| Almonds, dry roasted | 1 cup whole kernels (138 g) | 385 mg | 92% |
| Mixed nuts, oil roasted, without peanuts | 1 cup (144 g) | 361.4 mg | 86% |
| Cashew nuts, dry roasted | 1 cup, halves and whole (137 g) | 356.2 mg | 85% |
| Cashew nuts, oil roasted | 1 cup, whole (129 g) | 352.2 mg | 84% |
| Mixed nuts, dry roasted, with peanuts | 1 cup (137 g) | 308.2 mg | 73% |
| Mixed nuts, oil roasted, with peanuts | 1 cup (134 g) | 306.9 mg | 73% |
| Walnuts, black, dried | 1 cup, chopped (125 g) | 251.2 mg | 60% |
| Hemp seed, hulled | 3 tbsp (30 g) | 210 mg | 50% |
| Granola, homemade | 1 cup (122 g) | 205 mg | 49% |
| Rye flour, dark | 1 cup (128 g) | 204.8 mg | 49% |
| Rye grain | 1 cup (169 g) | 185.9 mg | 44% |
| Confectioner's coating, peanut butter | 1 cup chips (168 g) | 184.8 mg | 44% |
| Sunflower seed kernels, oil roasted | 1 cup (135 g) | 171.4 mg | 41% |
| Sunflower seed kernels from shell, dry roasted | 1 cup (128 g) | 165.1 mg | 39% |
| Macadamia nuts, dry roasted | 1 cup, whole or halves (132 g) | 155.8 mg | 37% |
| Cornmeal, whole-grain, white | 1 cup (122 g) | 154.9 mg | 37% |
| Cornmeal, whole-grain, yellow | 1 cup (122 g) | 154.9 mg | 37% |
What Magnesium does, how much you need, and what the evidence shows: Magnesium: widely under-eaten, and widely over-promised →
Related on Bioma
Pages that use this data.
- Which foods are highest in magnesium? — question
- How much magnesium do you need per day? — question
- What are the signs of magnesium deficiency? — question