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60 Beans and Lentils Highest in Magnesium

Ranked by a serving size.
400mg Magnesium = 100% DV
DV = Daily Value
RDI = Reference Dietary Intake
AI = Adequate Intake

See more about daily values.

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  1. Dry-Roasted Soybeans
    212mg (53% DV) in 1 cup
  2. Natto
    201.3mg (50% DV) in 1 cup
  3. Boiled Soybeans (Edamame)
    147.9mg (37% DV) in 1 cup
  4. Firm Tofu
    146.2mg (37% DV) in 1 cup
  5. Tempeh
    134.5mg (34% DV) in 1 cup
  6. Canned Navy Beans
    123.1mg (31% DV) in 1 cup
  7. Cooked Small White Beans
    121.7mg (30% DV) in 1 cup
  8. Black Beans
    120.4mg (30% DV) in 1 cup
  9. Adzuki Beans
    119.6mg (30% DV) in 1 cup
  10. Canned Chili with Beans
    115.2mg (29% DV) in 1 cup
  11. Mungo Beans (Cooked)
    113.4mg (28% DV) in 1 cup
  12. Cooked Large White Beans
    112.8mg (28% DV) in 1 cup
  13. Baked Beans
    108.8mg (27% DV) in 1 cup
  14. Cooked Green Soybeans
    108mg (27% DV) in 1 cup
  15. Edamame
    99.2mg (25% DV) in 1 cup
  16. Mung Beans (Cooked)
    97mg (24% DV) in 1 cup
  17. Navy Beans
    96.5mg (24% DV) in 1 cup
  18. Canned Mature (White) Lima Beans
    94mg (23% DV) in 1 cup
  19. Canned Refried Beans
    92mg (23% DV) in 1 cup
  20. Black Turtle Beans
    90.7mg (23% DV) in 1 cup
  21. Black-Eyed Peas (Cowpeas)
    90.6mg (23% DV) in 1 cup
  22. Cranberry Beans (Roman Beans)
    88.5mg (22% DV) in 1 cup
  23. Great Northern Beans
    88.5mg (22% DV) in 1 cup
  24. Cooked Blackeyed Peas
    85.8mg (21% DV) in 1 cup
  25. Pinto Beans (Cooked)
    85.5mg (21% DV) in 1 cup
  26. California Red Kidney Beans
    85mg (21% DV) in 1 cup
  27. Lima Beans
    80.8mg (20% DV) in 1 cup
  28. Cooked Red Kidney Beans
    79.7mg (20% DV) in 1 cup
  29. Chickpeas (Garbanzo Beans) (Cooked)
    78.7mg (20% DV) in 1 cup
  30. Soymilk
    77.8mg (19% DV) in 16oz glass
  31. Unsweetened Soymilk
    77.8mg (19% DV) in 16oz glass
  32. Tempeh cooked
    77mg (19% DV) in 100 grams
  33. Canned Red Kidney Beans
    76.8mg (19% DV) in 1 cup
  34. Tofu Prepared with Calcium
    74.4mg (19% DV) in 1 cup
  35. Kidney Beans
    74.3mg (19% DV) in 1 cup
  36. Broad Beans (Fava)
    73.1mg (18% DV) in 1 cup
  37. Lentils (Cooked)
    71.3mg (18% DV) in 1 cup
  38. Split Peas
    70.6mg (18% DV) in 1 cup
  39. Canned Kidney Beans
    69.1mg (17% DV) in 1 cup
  40. Canned Baked Beans
    68.6mg (17% DV) in 1 cup
  41. Vanilla Soymilk
    60.8mg (15% 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 (13% DV) in 2 tbsp
  45. Raw Peanuts
    47.7mg (12% DV) in 1 oz
  46. Firm Tofu
    46.6mg (12% DV) in 1/2 cup
  47. Veggie Burgers
    39.2mg (10% DV) in 1 pattie
  48. Silk (Soymilk)
    38.9mg (10% 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 (8% 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.