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60 Beans and Lentils Highest in Magnesium

Ranked by a serving size.
420mg Magnesium = 100% DV
  1. Boiled Soybeans (edamame)
    147.9mg (35% DV) in 1 cup
  2. Firm Tofu
    146.2mg (35% DV) in 1 cup
  3. Tempeh
    134.5mg (32% DV) in 1 cup
  4. Canned Navy Beans
    123.1mg (29% DV) in 1 cup
  5. Cooked Small White Beans
    121.7mg (29% DV) in 1 cup
  6. Black Beans
    120.4mg (29% DV) in 1 cup
  7. Adzuki Beans
    119.6mg (28% DV) in 1 cup
  8. Canned Chili With Beans
    115.2mg (27% DV) in 1 cup
  9. Mungo Beans (cooked)
    113.4mg (27% DV) in 1 cup
  10. Cooked Large White Beans
    112.8mg (27% DV) in 1 cup
  11. Baked Beans
    108.8mg (26% DV) in 1 cup
  12. Cooked Green Soybeans
    108mg (26% DV) in 1 cup
  13. Natto
    101.2mg (24% DV) in 1/2 cup
  14. Edamame
    99.2mg (24% DV) in 1 cup
  15. Mung Beans (cooked)
    97mg (23% DV) in 1 cup
  16. Navy Beans
    96.5mg (23% DV) in 1 cup
  17. Canned Mature (white) Lima Beans
    94mg (22% DV) in 1 cup
  18. Canned Refried Beans
    92mg (22% DV) in 1 cup
  19. Black Turtle Beans
    90.7mg (22% DV) in 1 cup
  20. Black-eyed Peas (cowpeas)
    90.6mg (22% DV) in 1 cup
  21. Cranberry Beans (roman Beans)
    88.5mg (21% DV) in 1 cup
  22. Great Northern Beans
    88.5mg (21% DV) in 1 cup
  23. Cooked Blackeyed Peas
    85.8mg (20% DV) in 1 cup
  24. Pinto Beans (cooked)
    85.5mg (20% DV) in 1 cup
  25. California Red Kidney Beans
    85mg (20% DV) in 1 cup
  26. Lima Beans
    80.8mg (19% DV) in 1 cup
  27. Cooked Red Kidney Beans
    79.7mg (19% DV) in 1 cup
  28. Chickpeas (garbanzo Beans) (cooked)
    78.7mg (19% DV) in 1 cup
  29. Soymilk
    77.8mg (19% DV) in 16oz glass
  30. Unsweetened Soymilk
    77.8mg (19% DV) in 16oz glass
  31. Tempeh Cooked
    77mg (18% DV) in 100 grams
  32. Canned Red Kidney Beans
    76.8mg (18% DV) in 1 cup
  33. Tofu Prepared With Calcium
    74.4mg (18% DV) in 1 cup
  34. Kidney Beans
    74.3mg (18% DV) in 1 cup
  35. Broad Beans (fava)
    73.1mg (17% DV) in 1 cup
  36. Lentils (cooked)
    71.3mg (17% DV) in 1 cup
  37. Split Peas
    70.6mg (17% DV) in 1 cup
  38. Canned Kidney Beans
    69.1mg (16% DV) in 1 cup
  39. Canned Baked Beans
    68.6mg (16% DV) in 1 cup
  40. Dry-roasted Soybeans
    63.8mg (15% DV) in 1oz
  41. Vanilla Soymilk
    60.8mg (14% DV) in 1 cup
  42. Peanut Butter (smooth)
    57.3mg (14% DV) in 2 tbsp
  43. Unsalted Peanut Butter (smooth)
    53.8mg (13% DV) in 2 tbsp
  44. Peanut Butter (chunk Style)
    51.2mg (12% DV) in 2 tbsp
  45. Raw Peanuts
    47.7mg (11% DV) in 1 oz
  46. Firm Tofu (With Calcium and Magnesium)
    46.6mg (11% DV) in 1/2 cup
  47. Veggie Burgers
    39.2mg (9% DV) in 1 pattie
  48. Silk (soymilk)
    38.9mg (9% DV) in 1 cup
  49. Fortified Chocolate Soymilk
    36.5mg (9% DV) in 1 cup
  50. Soft Tofu
    32.4mg (8% DV) in 1 piece (2-1/2 Inch x 2-3/4 Inch x 1 Inch)
  51. Tofu Extra Firm Prepared With Nigari
    31.9mg (8% DV) in 1/5 block
  52. Okara
    31.7mg (8% DV) in 1 cup
  53. Cooked Broadbeans
    31mg (7% DV) in 100 grams
  54. Falafel
    13.9mg (3% DV) in 1 patty (approx 2-1/4 Inch dia)
  55. Soy Sauce
    11.8mg (3% DV) in 1 tbsp
  56. Hummus (commercial)
    10.7mg (3% DV) in 1 tbsp
  57. Miso
    8.2mg (2% DV) in 1 tbsp
  58. Tamari
    7.2mg (2% DV) in 1 tbsp
  59. Stinky Tofu
    5.7mg (1% DV) in 1 block
  60. Hummus (homemade)
    4.4mg (1% DV) in 1 tablespoon

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.