Top 30 · Updated 2026

Foods high in magnesium

Magnesium is involved in over 300 enzymatic reactions, from energy production to muscle function.

#	Food	Magnesium per 100g	FoodScore
1	Chia seeds nut seed	335 mg	85
2	Almonds (raw) nut seed	270 mg	84
3	Dark chocolate (70–85% cacao) sweet	228 mg	22
4	Rolled oats (dry) grain	177 mg	85
5	Peanut butter (natural) nut seed	168 mg	59
6	Walnuts nut seed	158 mg	79
7	Popcorn (air-popped) snack	144 mg	85
8	Steel-cut oats (dry) grain	138 mg	85
9	Cheerios (original) grain	107 mg	56
10	KIND Dark Chocolate Nuts & Sea Salt bar snack	90 mg	53
11	Whole wheat bread grain	82 mg	63
12	Spinach (raw) vegetable	79 mg	73
13	Hummus prepared	71 mg	64
14	Black beans (cooked) legume	70 mg	85
15	Honey Nut Cheerios grain	70 mg	42
16	Edamame (cooked) legume	64 mg	83
17	Quinoa (cooked) grain	64 mg	70
18	Lay's Classic potato chips snack	64 mg	51
19	Tofu firm legume	58 mg	85
20	Chickpeas (cooked) legume	48 mg	83
21	Kale (raw) vegetable	47 mg	75
22	Whole wheat pasta (cooked) grain	40 mg	65
23	Shrimp (cooked) seafood	39 mg	76
24	Sardines (canned in oil, drained) seafood	39 mg	72
25	Brown rice (cooked) grain	39 mg	60
26	Lentils (cooked) legume	36 mg	83
27	Avocado fruit	29 mg	85
28	Salmon (Atlantic, cooked) seafood	29 mg	85
29	Chicken breast (skinless, cooked) meat	29 mg	74
30	Potato (baked, with skin) vegetable	28 mg	65

How this ranking works

Foods are ranked highest-first on magnesium content per 100g — then cross-referenced with their overall FoodScore so you can see quality at a glance. Our methodology follows the USDA Dietary Guidelines for Americans 2020-2025 and NIH DRI values.

Read the methodology →

Other nutrient rankings

30 foods ranked · 63 foods in the database.