Magnesium-Rich Foods: Table (BLS Values)

The 40 foods highest in magnesium per 100 g

Without dried concentrates, powders and mixed products; for each basic food the raw form, and at most eight entries per group. Legumes listed as "mature" are dry, before cooking.

#	Food	Group	mg magnesium	PRAL
1	Brazil nut	Legumes, nuts and seeds	379	+8.0 Acidic
2	Sesame seed	Legumes, nuts and seeds	347	+3.9 Acidic
3	Poppy seed	Legumes, nuts and seeds	340	+0.9 Acidic
4	Sushi nori (toasted)	Vegetables	338	−19.3 Alkaline
5	Sunflower seed	Legumes, nuts and seeds	336	+11.9 Acidic
6	Linseed/flax seed	Legumes, nuts and seeds	323	+4.2 Acidic
7	Chia seeds	Legumes, nuts and seeds	306	+6.3 Acidic
8	Pumpkin seed	Legumes, nuts and seeds	285	+17.0 Acidic
9	Pine nut	Legumes, nuts and seeds	267	+7.2 Acidic
10	Amaranth raw	Grains, bread and potatoes	235	+5.9 Acidic
11	Buckwheat raw	Grains, bread and potatoes	200	+6.5 Acidic
12	Quinoa white, raw	Grains, bread and potatoes	195	+7.4 Acidic
13	Wild rice raw	Grains, bread and potatoes	148	+5.5 Acidic
14	Emmer wheat whole grain, raw	Grains, bread and potatoes	135	+8.7 Acidic
15	Einkorn wheat whole grain, raw	Grains, bread and potatoes	125	+8.9 Acidic
16	Bulgur (durum wheat) raw	Grains, bread and potatoes	124	+5.2 Acidic
17	Green spelt whole grain, raw	Grains, bread and potatoes	122	+6.1 Acidic
18	Purslane raw	Vegetables	110	−10.3 Alkaline
19	Prickly pear raw	Fruit	85	−3.0 Alkaline
20	Grenadier raw	Fish and seafood	83	+5.8 Acidic
21	Stinging nettle raw	Vegetables	80	−12.6 Alkaline
22	Japanese horseradish/wasabi root, raw	Vegetables	69	−10.1 Alkaline
23	Spinach raw	Vegetables	68	−12.2 Alkaline
24	Chard/leaf beet, raw	Vegetables	66	−7.8 Alkaline
25	Soya bean immature (edamame) raw	Vegetables	65	−3.7 Alkaline
26	Spinach juice	Vegetables	65	−8.0 Alkaline
27	Softshell clam raw	Fish and seafood	63	−2.0 Alkaline
28	Ling raw	Fish and seafood	62	+8.6 Acidic
29	Chinook salmon raw	Fish and seafood	60	+10.5 Acidic
30	Pacific salmon raw	Fish and seafood	60	+10.7 Acidic
31	Luncheon meat	Meat, offal and sausages	59	+9.2 Acidic
32	Cusk raw	Fish and seafood	56	+6.5 Acidic
33	Carp raw	Fish and seafood	55	+7.6 Acidic
34	European catfish raw	Fish and seafood	55	+2.4 Acidic
35	Blood sausage with buckwheat flour	Meat, offal and sausages	53	+7.5 Acidic
36	Blue cheese min. 60 % fat in dry matter	Dairy and cheese	50	+11.8 Acidic
37	Danish Blue cheese min. 50 % fat in dry matter	Dairy and cheese	50	+15.0 Acidic
38	Hard cheese min. 30 % fat in dry matter	Dairy and cheese	43	+29.6 Acidic
39	Parmesan cheese min. 30 % fat in dry matter	Dairy and cheese	43	+29.6 Acidic
40	Bergkäse (Alpine cheese) min. 45 % fat in dry matter	Dairy and cheese	43	+22.5 Acidic

Source: Max Rubner-Institut (2025). Bundeslebensmittelschlüssel (BLS), version 4.0. German Nutrient Database. PRAL values calculated from it according to Remer & Manz (1995): 0.49 × protein + 0.037 × phosphorus − 0.021 × potassium − 0.026 × magnesium − 0.013 × calcium, per 100 g. All values per 100 g of the edible portion. They do not replace medical or dietary advice.

The top sources are bran, pumpkin seeds, sunflower seeds, flaxseeds, sesame seeds, cashews and almonds, with 250 to over 500 mg per 100 g. Because the portions are small (a tablespoon of seeds weighs about 10 g), wholemeal bread, rolled oats, legumes, spinach and bananas add up to more in everyday eating.

When grain is milled, the magnesium stays in the outer layer. White flour contains only about a quarter of the magnesium in whole wheat flour, and polished white rice only a third of what brown rice has. Switching to whole grains is the simplest way to boost your magnesium intake.

Mineral water counts too: brands with more than 100 mg of magnesium per liter cover half of your daily requirement with just 1.5 liters. The content is printed on the label. The BLS averages for water do not reflect individual brands.

Magnesium and the acid-base balance

Magnesium enters the PRAL with a factor of −0.026 per milligram, slightly stronger than potassium. Even so, many magnesium-rich foods are acid-forming: seeds, nuts and whole grains also bring a lot of phosphorus and protein, and these outweigh magnesium in the balance.

This shows the limits of the term “alkaline”: a high PRAL says nothing against a food’s nutritional value. Pumpkin seeds are acid-forming and still one of the best sources of magnesium. What matters is your daily balance, not each individual food.

Foods high in magnesium, by group

The best sources of magnesium within each food group, so you can spread your intake across your whole diet.

Fruit

Prickly pear raw	85 mg	−3.0
Plantain raw	39 mg	−9.0
Rose hip raw	29 mg	0.0
Jackfruit raw	29 mg	−7.7
Banana raw	28 mg	−6.4
Cherimoya raw	28 mg	−4.2
Loganberry raw	25 mg	−5.1
Breadfruit raw	25 mg	−6.0

Vegetables

Sushi nori (toasted)	338 mg	−19.3
Purslane raw	110 mg	−10.3
Stinging nettle raw	80 mg	−12.6
Japanese horseradish/wasabi root, raw	69 mg	−10.1
Spinach raw	68 mg	−12.2
Chard/leaf beet, raw	66 mg	−7.8
Soya bean immature (edamame) raw	65 mg	−3.7
Spinach juice	65 mg	−8.0

Legumes, nuts and seeds

Brazil nut	379 mg	+8.0
Sesame seed	347 mg	+3.9
Poppy seed	340 mg	+0.9
Sunflower seed	336 mg	+11.9
Linseed/flax seed	323 mg	+4.2
Chia seeds	306 mg	+6.3
Pumpkin seed	285 mg	+17.0
Pine nut	267 mg	+7.2

Grains, bread and potatoes

Amaranth raw	235 mg	+5.9
Buckwheat raw	200 mg	+6.5
Quinoa white, raw	195 mg	+7.4
Wild rice raw	148 mg	+5.5
Emmer wheat whole grain, raw	135 mg	+8.7
Einkorn wheat whole grain, raw	125 mg	+8.9
Bulgur (durum wheat) raw	124 mg	+5.2
Green spelt whole grain, raw	122 mg	+6.1

Eggs

Goose egg raw	16 mg	+8.9
Duck egg raw	16 mg	+8.5
Chicken egg raw	13 mg	+10.3
Quail egg raw	13 mg	+10.3

Dairy and cheese

Blue cheese min. 60 % fat in dry matter	50 mg	+11.8
Danish Blue cheese min. 50 % fat in dry matter	50 mg	+15.0
Hard cheese min. 30 % fat in dry matter	43 mg	+29.6
Parmesan cheese min. 30 % fat in dry matter	43 mg	+29.6
Bergkäse (Alpine cheese) min. 45 % fat in dry matter	43 mg	+22.5
Emmentaler cheese min. 45 % fat in dry matter	41 mg	+21.0
Semi-soft cheese min. 30 % fat in dry matter	40 mg	+19.9
Jarlsberg cheese min. 45 % fat in dry matter	40 mg	+18.7

Fish and seafood

Grenadier raw	83 mg	+5.8
Softshell clam raw	63 mg	−2.0
Ling raw	62 mg	+8.6
Chinook salmon raw	60 mg	+10.5
Pacific salmon raw	60 mg	+10.7
Cusk raw	56 mg	+6.5
Carp raw	55 mg	+7.6
European catfish raw	55 mg	+2.4

Meat, offal and sausages

Luncheon meat	59 mg	+9.2
Blood sausage with buckwheat flour	53 mg	+7.5
Chicken breast fillet, raw	32 mg	+10.2
Pork loin lean rolled, raw cured, smoked	30 mg	+17.7
Wild rabbit meat, raw	29 mg	+10.1
Pork loin chop raw cured, smoked, grilled	29 mg	+16.4
Salami high quality, reduced-fat	29 mg	+10.5
Zervelatwurst sausage reduced-fat	29 mg	+10.6

Drinks

Espresso (infusion)	41 mg	−1.9
Port wine	11 mg	−1.9
Pale export beer	10 mg	−0.3
Dark beer	10 mg	−0.2
Bock beer (original wort > 16 %)	10 mg	−0.3
Madeira wine	10 mg	−2.0
Black beer	10 mg	−0.3
Dark beer (medium-gravity beer) top-fermented	10 mg	−0.3

Source: Max Rubner-Institut (2025). Bundeslebensmittelschlüssel (BLS), version 4.0. German Nutrient Database. All values per 100 g of the edible portion. They do not replace medical or dietary advice.

Common questions about magnesium

Which food has the most magnesium?

Per 100 g, the leaders are bran (rice, spelt and wheat bran at 450 to 780 mg), cocoa powder, pumpkin seeds, flaxseeds, sunflower seeds and sesame seeds. Among everyday foods eaten in larger portions, whole grain products, legumes, spinach and bananas come out ahead.

How much magnesium do you need per day?

The German Nutrition Society (DGE) gives an estimated value of 300 mg for women and 350 mg for men. Pregnant women and teenagers need a little more. You can reach this without supplements by eating whole grains, nuts, legumes and vegetables.

Is magnesium from food better than from pills?

Food provides magnesium together with potassium, fiber and protein, and your body absorbs it well. High single doses from supplements (over 250 mg) often cause diarrhea. A supplement makes sense if a deficiency has been diagnosed.

Are magnesium-rich foods alkaline?

Only some of them. Leafy greens, bananas and potatoes are alkaline, while seeds, nuts and whole grains are acid-forming because their phosphorus content outweighs the effect of the magnesium. Both have their place in a balanced diet.

Which vegetables are high in magnesium?

Spinach, Swiss chard, kale, peas, corn and kohlrabi contain 30 to 80 mg per 100 g. Leafy greens hold magnesium in their chlorophyll, which is why dark green varieties are the best sources.

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Magnesium-Rich Foods: Table with Values per 100 g