Nutrient Ranking Tool

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60 Nuts and Seeds Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Hemp Seeds
    (Seeds Hemp Seed Hulled)
    198.8mg (47% DV) in 1oz
    Database: Standard Release (Common) View
    (Source)
  2. Dried Pumpkin And Squash Seeds
    (Seeds Pumpkin And Squash Seed Kernels Dried)
    168.1mg (40% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  3. Roasted Squash And Pumpkin Seeds (Unsalted)
    (Seeds Pumpkin And Squash Seed Kernels Roasted Without Salt)
    156.2mg (37% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  4. Roasted Squash And Pumpkin Seeds (Salted)
    (Seeds Pumpkin And Squash Seed Kernels Roasted With Salt Added)
    156.2mg (37% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  5. Flax Seeds
    (Seeds Flaxseed)
    111.3mg (27% DV) in 1oz
    Database: Standard Release (Common) View
    (Source)
  6. Brazilnuts
    (Nuts Brazilnuts Dried Unblanched)
    106.8mg (25% DV) in 1 oz (6 kernels)
    Database: Standard Release (Common) View
    (Source)
  7. Coconut Milk
    (Nuts Coconut Milk Canned (Liquid Expressed From Grated Meat And Water))
    104mg (25% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  8. Sesame Seeds (Toasted)
    (Seeds Sesame Seeds Whole Roasted And Toasted)
    101.1mg (24% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  9. Safflower Seeds
    (Seeds Safflower Seed Kernels Dried)
    100.3mg (24% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  10. Chia Seeds
    (Seeds Chia Seeds Dried)
    95.1mg (23% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  11. Dried Sunflower Seeds
    (Seeds Sunflower Seed Kernels Dried)
    91mg (22% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  12. Dried Pilinuts
    (Nuts Pilinuts Dried)
    85.8mg (20% DV) in 1 oz (15 kernels)
    Database: Standard Release (Common) View
    (Source)
  13. Cashews (Raw)
    (Nuts Cashew Nuts Raw)
    82.9mg (20% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  14. Dry Roasted Almonds
    (Nuts Almonds Dry Roasted Without Salt Added)
    79.2mg (19% DV) in 1 oz (22 whole kernels)
    Database: Standard Release (Common) View
    (Source)
  15. Oil Roasted Cashews
    (Nuts Cashew Nuts Oil Roasted Without Salt Added)
    77.5mg (18% DV) in 1 oz (18 kernels)
    Database: Standard Release (Common) View
    (Source)
  16. Almonds
    (Nuts Almonds)
    76.7mg (18% DV) in 1 oz (23 whole kernels)
    Database: Standard Release (Common) View
    (Source)
  17. Roasted Squash And Pumpkin Seeds (With Shells)
    (Seeds Pumpkin And Squash Seeds Whole Roasted Without Salt)
    74.4mg (18% DV) in 1 oz (85 seeds)
    Database: Standard Release (Common) View
    (Source)
  18. Dry-Roasted Cashews
    (Nuts Cashew Nuts Dry Roasted Without Salt Added)
    73.8mg (18% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  19. Cashew Butter
    (Nuts Cashew Butter Plain Without Salt Added)
    73.3mg (17% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  20. Pine Nuts (Dried)
    (Nuts Pine Nuts Dried)
    71.3mg (17% DV) in 1 oz (167 kernels)
    Database: Standard Release (Common) View
    (Source)
  21. Butternuts (Dried)
    (Nuts Butternuts Dried)
    67.3mg (16% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  22. Dried Pine Nuts
    (Nuts Pine Nuts Pinyon Dried)
    66.5mg (16% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  23. Dry-Roasted Mixed Nuts (Salted)
    (Nuts Mixed Nuts Dry Roasted With Peanuts Without Salt Added)
    64.5mg (15% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  24. Coconut Water
    (Nuts Coconut Water (Liquid From Coconuts))
    60mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
    (Source)
  25. Dried Lotus Seeds
    (Seeds Lotus Seeds Dried)
    59.6mg (14% DV) in 1 oz (42 medium seeds)
    Database: Standard Release (Common) View
    (Source)
  26. Black Walnuts (Dried)
    (Nuts Walnuts Black Dried)
    57.1mg (14% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  27. Dry Roasted Peanuts
    (Peanuts All Types Dry-Roasted Without Salt)
    50.6mg (12% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  28. Dry Roasted Hazelnuts
    (Nuts Hazelnuts Or Filberts Dry Roasted Without Salt Added)
    49.1mg (12% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  29. Dried Hickorynuts
    (Nuts Hickorynuts Dried)
    49.1mg (12% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  30. Shredded Coconut Meat
    (Nuts Coconut Meat Dried (Desiccated) Sweetened Shredded)
    46.5mg (11% DV) in 1 cup, shredded
    Database: Standard Release (Common) View
    (Source)
  31. Hazelnuts
    (Nuts Hazelnuts Or Filberts)
    46.3mg (11% DV) in 1 oz (21 whole kernels)
    Database: Standard Release (Common) View
    (Source)
  32. Walnuts
    (Nuts Walnuts English)
    44.9mg (11% DV) in 1 oz (14 halves)
    Database: Standard Release (Common) View
    (Source)
  33. Almond Butter
    (Nuts Almond Butter Plain Without Salt Added)
    44.6mg (11% DV) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  34. Dried Chinese Chestnuts
    (Nuts Chestnuts Chinese Dried)
    38.9mg (9% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  35. Dry Roasted Pecans
    (Nuts Pecans Dry Roasted Without Salt Added)
    37.5mg (9% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  36. Almond Paste
    (Nuts Almond Paste)
    36.9mg (9% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  37. Macadamia Nuts
    (Nuts Macadamia Nuts Raw)
    36.9mg (9% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) View
    (Source)
  38. Dry Roasted Sunflower Seeds
    (Seeds Sunflower Seed Kernels Dry Roasted Without Salt)
    36.6mg (9% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  39. Dry Roasted Sunflower Seeds (With Salt)
    (Seeds Sunflower Seed Kernels From Shell Dry Roasted With Salt Added)
    36.6mg (9% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  40. Pecans
    (Nuts Pecans)
    34.4mg (8% DV) in 1 oz (19 halves)
    Database: Standard Release (Common) View
    (Source)
  41. Pistachio Nuts
    (Nuts Pistachio Nuts Raw)
    34.4mg (8% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) View
    (Source)
  42. Dry Roasted Macadamia Nuts
    (Nuts Macadamia Nuts Dry Roasted Without Salt Added)
    33.5mg (8% DV) in 1 oz (10-12 kernels)
    Database: Standard Release (Common) View
    (Source)
  43. Dried Japanese Chestnuts
    (Nuts Chestnuts Japanese Dried)
    32.7mg (8% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  44. Dry Roasted Pistachio Nuts
    (Nuts Pistachio Nuts Dry Roasted Without Salt Added)
    31mg (7% DV) in 1 oz (49 kernels)
    Database: Standard Release (Common) View
    (Source)
  45. Roasted Chestnuts
    (Nuts Chestnuts European Roasted)
    27.7mg (7% DV) in 10 kernels
    Database: Standard Release (Common) View
    (Source)
  46. Raw Sesame Butter (Tahini)
    (Seeds Sesame Butter Tahini From Raw And Stone Ground Kernels)
    27.3mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  47. Dried Coconut
    (Nuts Coconut Meat Dried (Desiccated) Toasted)
    26.1mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  48. Roasted Chinese Chestnuts
    (Nuts Chestnuts Chinese Roasted)
    25.6mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  49. Dried Coconut (Unsweetened)
    (Nuts Coconut Meat Dried (Desiccated) Not Sweetened)
    25.6mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  50. Chinese Chestnuts
    (Nuts Chestnuts Chinese Raw)
    23.9mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  51. Acorns (Dried)
    (Nuts Acorns Dried)
    23.3mg (6% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  52. Boiled Chinese Chestnuts
    (Nuts Chestnuts Chinese Boiled And Steamed)
    16.5mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  53. Lotus Seeds
    (Seeds Lotus Seeds Raw)
    15.9mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  54. Boiled Chestnuts
    (Nuts Chestnuts European Boiled And Steamed)
    15.3mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  55. Dried Ginkgo Nuts
    (Nuts Ginkgo Nuts Dried)
    15.1mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  56. Sesame Butter (Tahini)
    (Seeds Sesame Butter Tahini From Roasted And Toasted Kernels (Most Common Type))
    14.3mg (3% DV) in 1 tbsp
    Database: Standard Release (Common) View
    (Source)
  57. Breadfruit Nuts (Seeds)
    (Seeds Breadfruit Seeds Boiled)
    14.2mg (3% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  58. Chestnuts
    (Nuts Chestnuts European Raw Peeled)
    8.5mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  59. Ginko Nuts
    (Nuts Ginkgo Nuts Raw)
    7.7mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
  60. Boiled Japanese Chestnuts
    (Nuts Chestnuts Japanese Boiled And Steamed)
    5.1mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
    (Source)
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