Foods Highest in Magnesium

Top 50 Australian foods ranked by magnesium content per 100g, sourced from the AFCD.

MineralsUnit: mg per 100g

#	Food	Group	mg/100g
1	Protein powder, hemp seed based	Special dietary foods	670
2	Seed, hemp, dried	Seed and nut products and dishes	650
3	Cocoa powder	Non-alcoholic beverages	590
4	Seed, pumpkin, hulled & dried	Seed and nut products and dishes	530
5	Wheat bran, unprocessed, uncooked	Cereals and cereal products	450
6	Flour, hemp	Seed and nut products and dishes	450
7	Sage, dried	Miscellaneous	428
8	Seed, chia, dried	Seed and nut products and dishes	380
9	Seed, sunflower	Seed and nut products and dishes	370
10	Cumin (cummin) seed, dried, ground	Miscellaneous	366
11	Nut, brazil, raw or blanched, unsalted	Seed and nut products and dishes	350
12	Biscuit, savoury, seed based	Cereal based products and dishes	350
13	Seed, poppy	Seed and nut products and dishes	347
14	Seed, sesame, unsalted	Seed and nut products and dishes	340
15	Seed, linseed or flaxseed	Seed and nut products and dishes	330
16	Coriander seed, dried, ground	Miscellaneous	330
17	Tahini, sesame seed pulp	Seed and nut products and dishes	320
18	Seaweed, nori, dried	Vegetable products and dishes	320
19	Coffee, instant, dry powder or granules	Non-alcoholic beverages	320
20	Coffee, instant, dry powder or granules, decaffeinated	Non-alcoholic beverages	320
21	Mustard powder	Miscellaneous	310
22	Textured vegetable protein/soy granules	Dairy & meat substitutes	290
23	Flour, soya (soy)	Legume and pulse products and dishes	285
24	Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	271
25	Oregano, dried	Miscellaneous	270
26	Wheat germ	Cereals and cereal products	270
27	Nut, almond, with skin, roasted, unsalted	Seed and nut products and dishes	268
28	Nut, almond meal	Seed and nut products and dishes	268
29	Nut, almond, with skin, raw, unsalted	Seed and nut products and dishes	268
30	Nut, cashew, roasted, unsalted	Seed and nut products and dishes	260
31	Cloves, dried, ground	Miscellaneous	259
32	Curry powder	Miscellaneous	255
33	Nut, cashew, raw, unsalted	Seed and nut products and dishes	250
34	Wattle seed (acacia), ground	Seed and nut products and dishes	243
35	Nut, cashew, roasted, salted	Seed and nut products and dishes	240
36	Amaranth, grain, whole, uncooked	Cereals and cereal products	237
37	Oat bran, unprocessed, uncooked	Cereals and cereal products	235
38	Nut, pine, raw, unsalted	Seed and nut products and dishes	230
39	Bean, soya (soy), dried	Legume and pulse products and dishes	230
40	Cardamom seed, dried, ground	Miscellaneous	229
41	Rosemary, dried	Miscellaneous	220
42	Thyme, dried, ground	Miscellaneous	220
43	Ginger, dried, ground	Miscellaneous	214
44	Turmeric, dried, ground	Miscellaneous	208
45	Lecithin, soy, granules	Miscellaneous	200
46	Buckwheat groats, uncooked	Cereals and cereal products	199
47	Quinoa, white, uncooked	Cereals and cereal products	197
48	Quinoa, black, uncooked	Cereals and cereal products	196
49	Fenugreek seed, dried	Miscellaneous	191
50	Treacle or molasses	Sugar products and dishes	191

Top Foods by Nutrient

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source: Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where magnesium value is zero or not measured.