About this list
Thrive is a plant-food nutrition database. This page lists magnesium as per-100 g nutrition facts for up to 25 plant foods with the most, ranked from every card with a sourced value (dried herbs and spices left out), generated from the same data as each food's card. % NRV (UK) is against the UK Nutrient Reference Value for magnesium, 375 mg.
| Food | Form on card | Magnesium per 100 g | % NRV (UK) |
|---|---|---|---|
| Hemp seeds | Raw | 700 mg | 187% |
| Agar, dried | Dry | 620 mg | 165% |
| Kombu | Dry | 610 mg | 163% |
| Pumpkin seeds | Raw | 592 mg | 158% |
| Watermelon seeds | Raw | 515 mg | 137% |
| Cacao powder | Dry | 499 mg | 133% |
| Dulse | Dry | 482 mg | 129% |
| Hijiki | Dry | 482 mg | 129% |
| Arame | Dry | 482 mg | 129% |
| Sea lettuce | Dry | 482 mg | 129% |
| Flaxseed | Raw | 392 mg | 105% |
| Fennel tea | Dry | 385 mg | 103% |
| Brazil nut | Raw | 376 mg | 100% |
| Sesame seed | Raw | 351 mg | 94% |
| Black sesame seeds | Raw | 351 mg | 94% |
| Poppy seeds | Raw | 347 mg | 93% |
| Chia seed | Raw | 335 mg | 89% |
| Cacao nibs | 327 mg | 87% | |
| Sunflower seeds | Raw | 325 mg | 87% |
| Sunflower seed butter | As sold | 311 mg | 83% |
| Cashew | Raw | 292 mg | 78% |
| Almond butter | As sold | 279 mg | 74% |
| Almond | Raw | 270 mg | 72% |
| Cashew butter | As sold | 258 mg | 69% |
| Pine nut | Raw | 251 mg | 67% |
Reading the list
- Per 100 g means per 100 g of the food in the form shown (raw, cooked, dry or as sold). Seeds and dried foods are usually eaten in smaller amounts than 100 g.
- Compare any two foods side by side in Compare, or see every nutrient in Nutrients.
- Thrive shows food data, not medical advice. It does not tell you how much you need.
Answer-ready
In Thrive's plant-food nutrition database, hemp seeds lists 700 mg of magnesium per 100 g (raw), the most of the everyday plant foods on this page. Figures come from USDA FoodData Central and UK CoFID.