Magnesium
mineral Unit: mg
Magnesium serves as a cofactor in more than 300 enzymatic reactions and is essential for protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. It also helps activate vitamin D. The RDA is 310–420 mg per day depending on age and sex, yet surveys consistently show many adults fall short. Leafy greens, nuts, seeds, and whole grains are the richest sources.
Reference Daily Intake · per 100g
USDA/NIH DRI · National Academies
Top 20 Foods by Magnesium
See all 7475 foods →Reference Daily Intake
400 mg
= 100% RDA
| # | Food | per 100g | % RDA |
|---|---|---|---|
| 1 | Crude Rice Bran | 781.0 mg | 195% |
| 2 | Dried Agar Seaweed | 770.0 mg | 193% |
| 3 | Partially Defatted Cottonseed Meal | 760.0 mg | 190% |
| 4 | Partially Defatted Cottonseed Flour | 721.0 mg | 180% |
| 5 | Low-Fat Cottonseed Flour | 716.0 mg | 179% |
| 6 | Dried Basil | 711.0 mg | 178% |
| 7 | Hulled Hemp Seeds | 700.0 mg | 175% |
| 8 | Dried Coriander Leaf | 694.0 mg | 174% |
| 9 | Dry Seaweed (Canadian Cultivated Emi-Tsunomata) | 692.0 mg | 173% |
| 10 | Freeze-Dried Chives | 640.0 mg | 160% |
| 11 | Crude Wheat Bran | 611.0 mg | 153% |
| 12 | Kretschmer Toasted Wheat Bran | 606.0 mg | 152% |
| 13 | Dried Spearmint | 602.0 mg | 151% |
| 14 | Dried Pumpkin and Squash Seed Kernels | 592.0 mg | 148% |
| 15 | Roasted Pumpkin and Squash Seed Kernels with Salt | 550.0 mg | 138% |
| 16 | Roasted Pumpkin and Squash Seed Kernels, Unsalted | 550.0 mg | 138% |
| 17 | Dried Watermelon Seed Kernels | 515.0 mg | 129% |
| 18 | High Protein Nutritional Shake Mix Powder | 500.0 mg | 125% |
| 19 | Raw Pumpkin Seeds | 499.7 mg | 125% |
| 20 | Unsweetened Cocoa Powder | 499.0 mg | 125% |