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60 Nuts and Seeds Highest in Magnesium

Ranked by a serving size.

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420mg Magnesium = 100% DV
  1. 198.8mg (47% DV) in 1oz
  2. 168.1mg (40% DV) in 1 oz
  3. 156.2mg (37% DV) in 1 oz
  4. 156.2mg (37% DV) in 1 oz
  5. 111.3mg (27% DV) in 1oz
  6. 106.8mg (25% DV) in 1 oz (6 kernels)
  7. 104mg (25% DV) in 1 cup
  8. 101.1mg (24% DV) in 1 oz
  9. 100.3mg (24% DV) in 1 oz
  10. 95.1mg (23% DV) in 1 oz
  11. 91mg (22% DV) in 1 oz
  12. 85.8mg (20% DV) in 1 oz (15 kernels)
  13. 82.9mg (20% DV) in 1 oz
  14. 79.2mg (19% DV) in 1 oz (22 whole kernels)
  15. 77.5mg (18% DV) in 1 oz (18 kernels)
  16. 76.7mg (18% DV) in 1 oz (23 whole kernels)
  17. 74.4mg (18% DV) in 1 oz (85 seeds)
  18. 73.8mg (18% DV) in 1 oz
  19. 73.3mg (17% DV) in 1 oz
  20. 71.3mg (17% DV) in 1 oz (167 kernels)
  21. 67.3mg (16% DV) in 1 oz
  22. 66.5mg (16% DV) in 1 oz
  23. 64.5mg (15% DV) in 1 oz
  24. 60mg (14% DV) in 1 cup
  25. 59.6mg (14% DV) in 1 oz (42 medium seeds)
  26. 57.1mg (14% DV) in 1 oz
  27. 50.6mg (12% DV) in 1 oz
  28. 49.1mg (12% DV) in 1 oz
  29. 49.1mg (12% DV) in 1 oz
  30. 46.5mg (11% DV) in 1 cup, shredded
  31. 46.3mg (11% DV) in 1 oz (21 whole kernels)
  32. 44.9mg (11% DV) in 1 oz (14 halves)
  33. 44.6mg (11% DV) in 1 tbsp
  34. 38.9mg (9% DV) in 1 oz
  35. 37.5mg (9% DV) in 1 oz
  36. 36.9mg (9% DV) in 1 oz
  37. 36.9mg (9% DV) in 1 oz (10-12 kernels)
  38. 36.6mg (9% DV) in 1 oz
  39. 36.6mg (9% DV) in 1 oz
  40. 34.4mg (8% DV) in 1 oz (19 halves)
  41. 34.4mg (8% DV) in 1 oz (49 kernels)
  42. 33.5mg (8% DV) in 1 oz (10-12 kernels)
  43. 32.7mg (8% DV) in 1 oz
  44. 31mg (7% DV) in 1 oz (49 kernels)
  45. 27.7mg (7% DV) in 10 kernels
  46. 27.3mg (6% DV) in 1 oz
  47. 26.1mg (6% DV) in 1 oz
  48. 25.6mg (6% DV) in 1 oz
  49. 25.6mg (6% DV) in 1 oz
  50. 23.9mg (6% DV) in 1 oz
  51. 23.3mg (6% DV) in 1 oz
  52. 16.5mg (4% DV) in 1 oz
  53. 15.9mg (4% DV) in 1 oz
  54. 15.3mg (4% DV) in 1 oz
  55. 15.1mg (4% DV) in 1 oz
  56. 14.3mg (3% DV) in 1 tbsp
  57. 14.2mg (3% DV) in 1 oz
  58. 8.5mg (2% DV) in 1 oz
  59. 7.7mg (2% DV) in 1 oz
  60. 5.1mg (1% DV) in 1 oz

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