What it is
Magnesium is a mineral measured in milligrams (mg). Seeds, nuts, legumes and whole grains have the most per 100 g, and leafy greens contain it too. This page answers what foods are high in magnesium and which give the most magnesium for each dollar. Pumpkin seeds and brazil nuts are high per 100 g but cost far more per kilogram than dry beans or oats, and the list below shows how that changes the order at Brisbane prices.
What foods are high in magnesium?
Per 100 g, the highest values are in pumpkin seeds (pepitas), flaxseed (linseed) and brazil nuts. By food group, Nuts and seeds has the highest average, at 270 mg per 100 g.
- Per 100 g592 mgPumpkin seeds (pepitas)
- Per 100 g392 mgFlaxseed (linseed)
- Per 100 g376 mgBrazil nuts
Highest per 100 g of the 155 foods on this site.
Magnesium per dollar
Each food's magnesium per kg is divided by its price per kg in your location, so the list shows how much magnesium $1 buys. For the bone-in cuts marked with *, I first multiply by the share that is meat. Foods with no price for your location are left out.
| Rank | Food | mg per $1 |
|---|
Checking prices.
Approximate. Adjusted for the share of the cut that is meat rather than bone. See how I estimate this.
Notes and limits
1 of the 155 foods on this site have no magnesium value in USDA FoodData Central, so they are left out of these lists. Values are per 100 g of each food as described in its USDA entry, such as raw or dry.