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55 Nuts and Seeds 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. Hemp Seeds
    198.8mg (50% DV) in 1oz
  2. Dried Pumpkin and Squash Seeds
    168.1mg (42% DV) in 1 oz
  3. Roasted Squash and Pumpkin Seeds (Unsalted)
    156.2mg (39% DV) in 1 oz
  4. Roasted Squash and Pumpkin Seeds (Salted)
    156.2mg (39% DV) in 1 oz
  5. Seeds watermelon seed kernels dried
    146.3mg (37% DV) in 1 oz
  6. Flax Seeds
    111.3mg (28% DV) in 1oz
  7. Brazilnuts
    106.8mg (27% DV) in 1 oz (6 kernels)
  8. Coconut Milk
    104mg (26% DV) in 1 cup
  9. Sesame Seeds (Toasted)
    101.1mg (25% DV) in 1 oz
  10. Safflower Seeds
    100.3mg (25% DV) in 1 oz
  11. Chia Seeds
    95.1mg (24% DV) in 1 oz
  12. Dried Sunflower Seeds
    91mg (23% DV) in 1 oz
  13. Dried Pilinuts
    85.8mg (21% DV) in 1 oz (15 kernels)
  14. Cashews (Raw)
    82.9mg (21% DV) in 1 oz
  15. Dry Roasted Almonds
    79.2mg (20% DV) in 1 oz (22 whole kernels)
  16. Oil Roasted Cashews
    77.5mg (19% DV) in 1 oz (18 kernels)
  17. Almonds
    76.7mg (19% DV) in 1 oz (23 whole kernels)
  18. Dry-Roasted Cashews
    73.8mg (18% DV) in 1 oz
  19. Cashew Butter
    73.3mg (18% DV) in 1 oz
  20. Pine Nuts (Dried)
    71.3mg (18% DV) in 1 oz (167 kernels)
  21. Butternuts (Dried)
    67.3mg (17% DV) in 1 oz
  22. Dried Pine Nuts
    66.5mg (17% DV) in 1 oz
  23. Coconut Water
    60mg (15% DV) in 1 cup
  24. Dried Lotus Seeds
    59.6mg (15% DV) in 1 oz (42 medium seeds)
  25. Black Walnuts (Dried)
    57.1mg (14% DV) in 1 oz
  26. Dry Roasted Peanuts
    50.6mg (13% DV) in 1 oz
  27. Dry Roasted Hazelnuts
    49.1mg (12% DV) in 1 oz
  28. Shredded Coconut Meat
    46.5mg (12% DV) in 1 cup, shredded
  29. Hazelnuts
    46.3mg (12% DV) in 1 oz (21 whole kernels)
  30. Walnuts
    44.9mg (11% DV) in 1 oz (14 halves)
  31. Almond Butter
    44.6mg (11% DV) in 1 tbsp
  32. Dried Chinese Chestnuts
    38.9mg (10% DV) in 1 oz
  33. Dry Roasted Pecans
    37.5mg (9% DV) in 1 oz
  34. Almond Paste
    36.9mg (9% DV) in 1 oz
  35. Macadamia Nuts
    36.9mg (9% DV) in 1 oz (10-12 kernels)
  36. Dry Roasted Sunflower Seeds
    36.6mg (9% DV) in 1 oz
  37. Dry Roasted Sunflower Seeds (With Salt)
    36.6mg (9% DV) in 1 oz
  38. Pecans
    34.4mg (9% DV) in 1 oz (19 halves)
  39. Pistachio Nuts
    34.4mg (9% DV) in 1 oz (49 kernels)
  40. Dry Roasted Macadamia Nuts
    33.5mg (8% DV) in 1 oz (10-12 kernels)
  41. Dried Japanese Chestnuts
    32.7mg (8% DV) in 1 oz
  42. Dry Roasted Pistachio Nuts
    31mg (8% DV) in 1 oz (49 kernels)
  43. Roasted Chestnuts
    27.7mg (7% DV) in 10 kernels
  44. Sesame Butter (Tahini)
    27.3mg (7% DV) in 1 oz
  45. Dried Coconut
    26.1mg (7% DV) in 1 oz
  46. Roasted Chinese Chestnuts
    25.6mg (6% DV) in 1 oz
  47. Dried Coconut (Unsweetened)
    25.6mg (6% DV) in 1 oz
  48. Chinese Chestnuts
    23.9mg (6% DV) in 1 oz
  49. Boiled Chinese Chestnuts
    16.5mg (4% DV) in 1 oz
  50. Lotus Seeds
    15.9mg (4% DV) in 1 oz
  51. Boiled Chestnuts
    15.3mg (4% DV) in 1 oz
  52. Dried Ginkgo Nuts
    15.1mg (4% DV) in 1 oz
  53. Chestnuts
    8.5mg (2% DV) in 1 oz
  54. Ginko Nuts
    7.7mg (2% DV) in 1 oz
  55. Boiled Japanese Chestnuts
    5.1mg (1% DV) in 1 oz

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