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60 Nuts and Seeds Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Hemp Seeds
    198.8mg (47% DV) in 1oz
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  2. Dried Pumpkin and Squash Seeds
    168.1mg (40% DV) in 1 oz
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  3. Roasted Squash and Pumpkin Seeds (Unsalted)
    156.2mg (37% DV) in 1 oz
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  4. Roasted Squash and Pumpkin Seeds (Salted)
    156.2mg (37% DV) in 1 oz
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  5. Flax Seeds
    111.3mg (27% DV) in 1oz
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  6. Brazilnuts
    106.8mg (25% DV) in 1 oz (6 kernels)
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  7. Coconut Milk
    104mg (25% DV) in 1 cup
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  8. Sesame Seeds (Toasted)
    101.1mg (24% DV) in 1 oz
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  9. Safflower Seeds
    100.3mg (24% DV) in 1 oz
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  10. Chia Seeds
    95.1mg (23% DV) in 1 oz
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  11. Dried Sunflower Seeds
    91mg (22% DV) in 1 oz
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  12. Dried Pilinuts
    85.8mg (20% DV) in 1 oz (15 kernels)
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  13. Cashews (Raw)
    82.9mg (20% DV) in 1 oz
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  14. Dry Roasted Almonds
    79.2mg (19% DV) in 1 oz (22 whole kernels)
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  15. Oil Roasted Cashews
    77.5mg (18% DV) in 1 oz (18 kernels)
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  16. Almonds
    76.7mg (18% DV) in 1 oz (23 whole kernels)
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  17. Roasted Squash and Pumpkin Seeds (With Shells)
    74.4mg (18% DV) in 1 oz (85 seeds)
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  18. Dry-roasted Cashews
    73.8mg (18% DV) in 1 oz
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  19. Cashew Butter
    73.3mg (17% DV) in 1 oz
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  20. Pine Nuts (Dried)
    71.3mg (17% DV) in 1 oz (167 kernels)
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  21. Butternuts (Dried)
    67.3mg (16% DV) in 1 oz
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  22. Dried Pine Nuts
    66.5mg (16% DV) in 1 oz
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  23. Dry-Roasted Mixed Nuts (Salted)
    64.5mg (15% DV) in 1 oz
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  24. Coconut Water
    60mg (14% DV) in 1 cup
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  25. Dried Lotus Seeds
    59.6mg (14% DV) in 1 oz (42 medium seeds)
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  26. Black Walnuts (Dried)
    57.1mg (14% DV) in 1 oz
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  27. Dry Roasted Peanuts
    50.6mg (12% DV) in 1 oz
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  28. Dry Roasted Hazelnuts
    49.1mg (12% DV) in 1 oz
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  29. Dried Hickorynuts
    49.1mg (12% DV) in 1 oz
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  30. Shredded Coconut Meat
    46.5mg (11% DV) in 1 cup, shredded
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  31. Hazelnuts
    46.3mg (11% DV) in 1 oz (21 whole kernels)
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  32. Walnuts
    44.9mg (11% DV) in 1 oz (14 halves)
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  33. Almond Butter
    44.6mg (11% DV) in 1 tbsp
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  34. Dried Chinese Chestnuts
    38.9mg (9% DV) in 1 oz
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  35. Dry Roasted Pecans
    37.5mg (9% DV) in 1 oz
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  36. Almond Paste
    36.9mg (9% DV) in 1 oz
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  37. Macadamia Nuts
    36.9mg (9% DV) in 1 oz (10-12 kernels)
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  38. Dry Roasted Sunflower Seeds
    36.6mg (9% DV) in 1 oz
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  39. Dry Roasted Sunflower Seeds (With Salt)
    36.6mg (9% DV) in 1 oz
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  40. Pecans
    34.4mg (8% DV) in 1 oz (19 halves)
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  41. Pistachio Nuts
    34.4mg (8% DV) in 1 oz (49 kernels)
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  42. Dry Roasted Macadamia Nuts
    33.5mg (8% DV) in 1 oz (10-12 kernels)
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  43. Dried Japanese Chestnuts
    32.7mg (8% DV) in 1 oz
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  44. Dry Roasted Pistachio Nuts
    31mg (7% DV) in 1 oz (49 kernels)
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  45. Roasted Chestnuts
    27.7mg (7% DV) in 10 kernels
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  46. Sesame Butter (Tahini)
    27.3mg (6% DV) in 1 oz
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  47. Dried Coconut
    26.1mg (6% DV) in 1 oz
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  48. Roasted Chinese Chestnuts
    25.6mg (6% DV) in 1 oz
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  49. Dried Coconut (Unsweetened)
    25.6mg (6% DV) in 1 oz
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  50. Chinese Chestnuts
    23.9mg (6% DV) in 1 oz
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  51. Acorns (Dried)
    23.3mg (6% DV) in 1 oz
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  52. Boiled Chinese Chestnuts
    16.5mg (4% DV) in 1 oz
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  53. Lotus Seeds
    15.9mg (4% DV) in 1 oz
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  54. Boiled Chestnuts
    15.3mg (4% DV) in 1 oz
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  55. Dried Ginkgo Nuts
    15.1mg (4% DV) in 1 oz
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  56. Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type)
    14.3mg (3% DV) in 1 tbsp
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  57. Breadfruit Nuts (Seeds)
    14.2mg (3% DV) in 1 oz
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  58. Chestnuts
    8.5mg (2% DV) in 1 oz
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  59. Ginko Nuts
    7.7mg (2% DV) in 1 oz
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  60. Boiled Japanese Chestnuts
    5.1mg (1% DV) in 1 oz
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Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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