Minerals

Foods Highest in Magnesium

Top 50 Australian foods ranked by magnesium content per 100g, sourced from the AFCD.

MineralsUnit: mg per 100g

50
Foods ranked: 670 mg
Highest per 100g

Number one

Protein powder, hemp seed based

Special dietary foods

670mg per 100g

50 foods ranked, values per 100g

Food	Group	mg/100g
1Protein powder, hemp seed based	Special dietary foods	670
2Seed, hemp, dried	Seed and nut products and dishes	650
3Cocoa powder	Non-alcoholic beverages	590
4Seed, pumpkin, hulled & dried	Seed and nut products and dishes	530
5Wheat bran, unprocessed, uncooked	Cereals and cereal products	450
6Flour, hemp	Seed and nut products and dishes	450
7Sage, dried	Miscellaneous	428
8Seed, chia, dried	Seed and nut products and dishes	380
9Seed, sunflower	Seed and nut products and dishes	370
10Cumin (cummin) seed, dried, ground	Miscellaneous	366
11Nut, brazil, raw or blanched, unsalted	Seed and nut products and dishes	350
12Biscuit, savoury, seed based	Cereal based products and dishes	350
13Seed, poppy	Seed and nut products and dishes	347
14Seed, sesame, unsalted	Seed and nut products and dishes	340
15Seed, linseed or flaxseed	Seed and nut products and dishes	330
16Coriander seed, dried, ground	Miscellaneous	330
17Tahini, sesame seed pulp	Seed and nut products and dishes	320
18Seaweed, nori, dried	Vegetable products and dishes	320
19Coffee, instant, dry powder or granules	Non-alcoholic beverages	320
20Coffee, instant, dry powder or granules, decaffeinated	Non-alcoholic beverages	320
21Mustard powder	Miscellaneous	310
22Textured vegetable protein/soy granules	Dairy & meat substitutes	290
23Flour, soya (soy)	Legume and pulse products and dishes	285
24Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran)	Cereals and cereal products	271
25Oregano, dried	Miscellaneous	270
26Wheat germ	Cereals and cereal products	270
27Nut, almond, with skin, roasted, unsalted	Seed and nut products and dishes	268
28Nut, almond meal	Seed and nut products and dishes	268
29Nut, almond, with skin, raw, unsalted	Seed and nut products and dishes	268
30Nut, cashew, roasted, unsalted	Seed and nut products and dishes	260
31Cloves, dried, ground	Miscellaneous	259
32Curry powder	Miscellaneous	255
33Nut, cashew, raw, unsalted	Seed and nut products and dishes	250
34Wattle seed (acacia), ground	Seed and nut products and dishes	243
35Nut, cashew, roasted, salted	Seed and nut products and dishes	240
36Amaranth, grain, whole, uncooked	Cereals and cereal products	237
37Oat bran, unprocessed, uncooked	Cereals and cereal products	235
38Nut, pine, raw, unsalted	Seed and nut products and dishes	230
39Bean, soya (soy), dried	Legume and pulse products and dishes	230
40Cardamom seed, dried, ground	Miscellaneous	229
41Rosemary, dried	Miscellaneous	220
42Thyme, dried, ground	Miscellaneous	220
43Ginger, dried, ground	Miscellaneous	214
44Turmeric, dried, ground	Miscellaneous	208
45Lecithin, soy, granules	Miscellaneous	200
46Buckwheat groats, uncooked	Cereals and cereal products	199
47Quinoa, white, uncooked	Cereals and cereal products	197
48Quinoa, black, uncooked	Cereals and cereal products	196
49Fenugreek seed, dried	Miscellaneous	191
50Treacle or molasses	Sugar products and dishes	191

Rankings

Top Foods by Nutrient

All nutrients

Highest in Calcium Highest in Iron Highest in Protein Highest in Vitamin C Highest in Fibre Highest in Potassium Highest in Zinc Highest in Sodium Highest in Folate Highest in Cholesterol Highest in Sugar

Source

Australian Food Composition Database (AFCD) Release 3, FSANZ. All values per 100g of edible portion. Rankings exclude foods where magnesium value is zero or not measured.