Highest Magnesium Foods — Ranked by Processing Level
The top 20 highest magnesium foods from 1.98M products, ranked with processing scores. Find magnesium-rich options that are minimally processed.
Magnesium Data Overview
All nutrient values are per 100g or 100ml. Source: USDA FoodData Central.
Magnesium is involved in over 300 enzymatic reactions in the body — from muscle and nerve function to blood sugar control and blood pressure regulation. Yet an estimated 50% of Americans consume less than the recommended amount. The good news: the richest magnesium sources are overwhelmingly minimally processed whole foods.
We analyzed food products with magnesium data from the USDA FoodData Central database. The results show a clear pattern: seeds, nuts, legumes, and whole grains dominate the top rankings with minimal processing.
Top 20 Highest Magnesium Foods
Products ranked by magnesium content per 100g, with processing scores.
The Processing vs. Magnesium Balance
Magnesium follows a predictable pattern: the less processed a food, the more magnesium it retains. Refining grains strips the magnesium-rich bran and germ — white flour has about 22mg magnesium per 100g vs. 138mg in whole wheat flour. This single processing step eliminates over 80% of the magnesium.
The highest magnesium foods — pumpkin seeds, chia seeds, almonds, cashews, and dark chocolate — are naturally rich at Level 1-2 processing. Fortified products exist but are less common for magnesium than for calcium or vitamin D.
The "Best Low-Processing Picks" below highlight foods that combine high magnesium content with minimal industrial processing — proving that whole foods are the most efficient magnesium delivery system.
Top 5 Magnesium Products — Detailed View
Best Low-Processing Magnesium Options
These products combine high magnesium content with minimal processing (Level 1-2 only). Proof that you don't need ultra-processed products to get excellent magnesium.
Magnesium by Food Category
Average magnesium content and processing scores across food categories.
| Category | Avg Magnesium | Avg Processing | Products |
|---|---|---|---|
| Grains/Flour | 7336.7mg | 6.1 | 137 |
| Rice | 6064.0mg | 1.3 | 179 |
| Powdered Drinks | 4241.5mg | 6.3 | 1,222 |
| Tea Bags | 989.3mg | 3.9 | 12 |
| Wholesome Snacks | 897.6mg | 2.3 | 371 |
| Health Care | 558.3mg | 6.5 | 10 |
| Herbs & Spices | 536.8mg | 1.4 | 38 |
| Baking Additives & Extracts | 526.7mg | 1.0 | 80 |
| Specialty Formula Supplements | 485.5mg | 7.3 | 157 |
| Vegetable and Lentil Mixes | 434.4mg | 1.1 | 160 |
| Other Grains & Seeds | 398.3mg | 1.5 | 559 |
| Baking Decorations & Dessert Toppings | 347.9mg | 1.2 | 50 |
| Cheese | 324.6mg | 4.6 | 63 |
| Green Supplements | 306.9mg | 1.4 | 10 |
| Liquid Water Enhancer | 294.0mg | 7.3 | 24 |
Daily Magnesium Recommendations
The RDA for magnesium is 400-420mg/day for adult men and 310-320mg/day for adult women. About 50% of Americans fall short of these levels. Magnesium deficiency is associated with muscle cramps, fatigue, irregular heartbeat, and increased risk of type 2 diabetes and osteoporosis.
Practical Tips
- 1Pumpkin seeds are the magnesium powerhouse: 550mg per 100g at Level 1 processing
- 2Choose whole grains over refined — whole wheat flour has 6x more magnesium than white flour
- 3Dark chocolate (70%+) provides 150-200mg magnesium per 100g and scores Level 1-2 with short ingredient lists
- 4A handful of almonds (30g) provides about 80mg magnesium — 20% of the daily need at Level 1 processing
How We Score Products
Every product is evaluated using two independent scores. The Processing Score (lower is better) measures the degree of industrial processing based on ingredient analysis, including the presence of artificial additives, preservatives, and highly modified ingredients. The Nutrition Score (higher is better) rates overall nutritional quality, rewarding protein and fiber while penalizing excess sodium, added sugars, and saturated fat.
Products are assigned to one of four processing levels: Minimal (score ≤ 2.5), Processed (2.6 – 5.0), Highly Processed (5.1 – 8.0), and Ultra-Processed (above 8.0). Brand averages are calculated across all products in the category to produce the rankings shown here.
Based on analysis of 1.98 million products in the USDA FoodData Central database. For a deeper look at the methodology, see our Processing Score guide and Two-Score System explanation.
Frequently Asked Questions
What foods are highest in magnesium?
Pumpkin seeds (~550mg/100g), chia seeds (~335mg/100g), almonds (~270mg/100g), cashews (~260mg/100g), and dark chocolate (~150-200mg/100g) are among the highest. These are all minimally processed foods scoring Level 1-2.
Why are so many people low in magnesium?
Modern food processing is a major factor. Refining grains removes 80%+ of magnesium. The shift from whole grains, nuts, seeds, and legumes toward processed foods has reduced magnesium intake significantly. Soil depletion may also contribute.
How much magnesium do I need daily?
Adult men need 400-420mg/day, women need 310-320mg/day. About 50% of Americans fall short. Magnesium is best absorbed from food rather than supplements, where high doses can cause digestive issues.
Does cooking affect magnesium content?
Boiling can leach magnesium into cooking water (losing 20-30%). Steaming, roasting, and dry cooking methods retain more magnesium. Using cooking water in soups or sauces recaptures leached minerals.
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Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.