EXPLORE A NUTRIENT

Magnesium

Discover how amounts vary across foods, on a shared basis for comparison.

The element Mg is reported in mg; its amount does not identify a particular compound. [1] [2]

Mg — element symbol — element graphic — **Mg — element symbol**
An identity reference, not the appearance of the food.
Description, source and attribution
Element Mg, atomic number 12. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check: 2026-09-13 · No scientific editorial review.

A COMMON BASIS

Foods, per 100 g

100 g

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105 foods with data 1 not reported, excluded from ranking

Pumpkin seeds
Dried pumpkin/squash seed kernels, without shells.
592 mg
Flaxseed
Flaxseed; source does not specify grinding.
392 mg
Cumin seed
Cumin seed spice.
366 mg
Sesame seeds
Whole dried sesame seeds.
351 mg
Chia seeds
Chia seeds, dry, raw.
326.3 mg
Sunflower seeds
Raw sunflower seed kernels.
301.9 mg
Dried oregano
Dried oregano.
270 mg
Almonds
Whole almonds, raw.
257.6 mg
Cashews
Raw cashew kernels, as described by USDA.
250.6 mg
Ground turmeric
Ground turmeric spice.
208 mg
Peanuts
Peanuts, all types, dry-roasted without salt.
178 mg
Black pepper
Black pepper spice.
171 mg

All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.

Photograph credits

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Identity and structure sources

PubChem Periodic Table of Elements · Accessed 2026-09-13
USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13

UNDERSTAND THE DATA

The nutrient, in context

Scientific explanations will be available after editorial review. The current ranking shows composition data only.

Normal functions

Reviewed explanation not yet available.

Insufficient intake

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Excessive intake

Reviewed explanation not yet available.