Legumes High in Magnesium: Top 17 per 100 g & per Serving
Per 100 g, the legumes highest in magnesium are Peanut butter with omega-3 (creamy) (191 mg, 45% DV), Peanuts (valencia, raw) (184 mg, 44% DV) and Pigeon peas (mature seeds, raw) (183 mg, 44% DV). Per typical serving, Pigeon peas (mature seeds, raw) gives the most: 1 cup (205 g) has 375 mg (89% DV). 11 of the 17 legumes ranked are a good source (10% DV or more) in a typical serving; 3 reach 20% DV, the FDA bar for “high in”.
Highest in magnesium per 100 g
17 of 17 ranked legumes, most magnesium first. % = share of the FDA Daily Value. n/r = not reported.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Peanut butter with omega-3 (creamy) | 191 mg45% DV | 1 tbsp16 g | 31 mg7% DV | 63 mg |
| 2 | Peanuts (valencia, raw) | 184 mg44% DV | 1 oz28 g | 52 mg12% DV | 65 mg |
| 3 | Pigeon peas (mature seeds, raw) | 183 mg44% DV | 1 cup205 g | 375 mg89% DV | 107 mg |
| 4 | Peanuts (virginia, raw) | 171 mg41% DV | 1 oz28 g | 48 mg12% DV | 61 mg |
| 5 | Peanut butter (smooth, reduced fat) | 170 mg40% DV | 2 tablespoon36 g | 61 mg15% DV | 65 mg |
| 6 | Peanut butter (smooth style, without salt) | 168 mg40% DV | 2 tbsp32 g | 54 mg13% DV | 56 mg |
| 6 | Peanuts (raw) | 168 mg40% DV | 1 oz28 g | 48 mg11% DV | 59 mg |
| 8 | Peanut butter (reduced sodium) | 159 mg38% DV | 1 tbsp16 g | 25 mg6% DV | 54 mg |
| 9 | Tofu (fried) | 60 mg14% DV | 1 oz28 g | 17 mg4% DV | 44 mg |
| 10 | Tofu (raw, firm, prepared with calcium sulfate) | 58 mg14% DV | 1/4 block81 g | 47 mg11% DV | 81 mg |
| 11 | Lentils (raw) | 47 mg11% DV | 1 cup192 g | 90 mg21% DV | 27 mg |
| 12 | Tofu yogurt | 40 mg10% DV | 1 cup262 g | 105 mg25% DV | 85 mg |
| 13 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 37 mg9% DV | 1/4 block81 g | 30 mg7% DV | 95 mg |
| 14 | Lentils (mature seeds, cooked, boiled, without salt) | 36 mg9% DV | 1 cup198 g | 71 mg17% DV | 62 mg |
| 15 | Tofu (raw, regular, prepared with calcium sulfate) | 30 mg7% DV | 1/4 block116 g | 35 mg8% DV | 79 mg |
| 16 | Tofu (soft, prepared with calcium sulfate and magnesium chloride) | 27 mg6% DV | 1 cubic inch18 g | 4.9 mg1% DV | 89 mg |
| 17 | Soymilk (original and vanilla, unfortified) | 25 mg6% DV | 1 cup243 g | 61 mg14% DV | 93 mg |
Most magnesium per typical serving
The same legumes ranked by what one typical USDA portion gives, which is what you eat.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Pigeon peas (mature seeds, raw) | 183 mg44% DV | 1 cup205 g | 375 mg89% DV | 107 mg |
| 2 | Tofu yogurt | 40 mg10% DV | 1 cup262 g | 105 mg25% DV | 85 mg |
| 3 | Lentils (raw) | 47 mg11% DV | 1 cup192 g | 90 mg21% DV | 27 mg |
| 4 | Lentils (mature seeds, cooked, boiled, without salt) | 36 mg9% DV | 1 cup198 g | 71 mg17% DV | 62 mg |
| 5 | Peanut butter (smooth, reduced fat) | 170 mg40% DV | 2 tablespoon36 g | 61 mg15% DV | 65 mg |
| 6 | Soymilk (original and vanilla, unfortified) | 25 mg6% DV | 1 cup243 g | 61 mg14% DV | 93 mg |
| 7 | Peanut butter (smooth style, without salt) | 168 mg40% DV | 2 tbsp32 g | 54 mg13% DV | 56 mg |
| 8 | Peanuts (valencia, raw) | 184 mg44% DV | 1 oz28 g | 52 mg12% DV | 65 mg |
| 9 | Peanuts (virginia, raw) | 171 mg41% DV | 1 oz28 g | 48 mg12% DV | 61 mg |
| 10 | Peanuts (raw) | 168 mg40% DV | 1 oz28 g | 48 mg11% DV | 59 mg |
| 11 | Tofu (raw, firm, prepared with calcium sulfate) | 58 mg14% DV | 1/4 block81 g | 47 mg11% DV | 81 mg |
| 12 | Tofu (raw, regular, prepared with calcium sulfate) | 30 mg7% DV | 1/4 block116 g | 35 mg8% DV | 79 mg |
| 13 | Peanut butter with omega-3 (creamy) | 191 mg45% DV | 1 tbsp16 g | 31 mg7% DV | 63 mg |
| 14 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 37 mg9% DV | 1/4 block81 g | 30 mg7% DV | 95 mg |
| 15 | Peanut butter (reduced sodium) | 159 mg38% DV | 1 tbsp16 g | 25 mg6% DV | 54 mg |
Most magnesium per 200 kcal
Nutrient density: magnesium for the same 200 calories of each food.
| Rank | Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|---|
| 1 | Pigeon peas (mature seeds, raw) | 183 mg44% DV | 1 cup205 g | 375 mg89% DV | 107 mg |
| 2 | Tofu (firm, prepared with calcium sulfate and magnesium chloride) | 37 mg9% DV | 1/4 block81 g | 30 mg7% DV | 95 mg |
| 3 | Soymilk (original and vanilla, unfortified) | 25 mg6% DV | 1 cup243 g | 61 mg14% DV | 93 mg |
| 4 | Tofu (soft, prepared with calcium sulfate and magnesium chloride) | 27 mg6% DV | 1 cubic inch18 g | 4.9 mg1% DV | 89 mg |
| 5 | Tofu yogurt | 40 mg10% DV | 1 cup262 g | 105 mg25% DV | 85 mg |
| 6 | Tofu (raw, firm, prepared with calcium sulfate) | 58 mg14% DV | 1/4 block81 g | 47 mg11% DV | 81 mg |
| 7 | Tofu (raw, regular, prepared with calcium sulfate) | 30 mg7% DV | 1/4 block116 g | 35 mg8% DV | 79 mg |
| 8 | Peanut butter (smooth, reduced fat) | 170 mg40% DV | 2 tablespoon36 g | 61 mg15% DV | 65 mg |
| 9 | Peanuts (valencia, raw) | 184 mg44% DV | 1 oz28 g | 52 mg12% DV | 65 mg |
| 10 | Peanut butter with omega-3 (creamy) | 191 mg45% DV | 1 tbsp16 g | 31 mg7% DV | 63 mg |
| 11 | Lentils (mature seeds, cooked, boiled, without salt) | 36 mg9% DV | 1 cup198 g | 71 mg17% DV | 62 mg |
| 12 | Peanuts (virginia, raw) | 171 mg41% DV | 1 oz28 g | 48 mg12% DV | 61 mg |
| 13 | Peanuts (raw) | 168 mg40% DV | 1 oz28 g | 48 mg11% DV | 59 mg |
| 14 | Peanut butter (smooth style, without salt) | 168 mg40% DV | 2 tbsp32 g | 54 mg13% DV | 56 mg |
| 15 | Peanut butter (reduced sodium) | 159 mg38% DV | 1 tbsp16 g | 25 mg6% DV | 54 mg |
Concentrated forms (not ranked)
Flours, powders, concentrates, sugars and fortified foods with magnesium, listed by value per 100 g but left out of the rankings above.
| Food | Per 100 g | Typical portion | Per portion | Per 200 kcal |
|---|---|---|---|---|
| Tofu (dried-frozen koyadofu) | 59 mg14% DV | 1 piece17 g | 10 mg2% DV | 25 mg |
| Peanut flour (low fat) | 48 mg11% DV | 1 oz28 g | 14 mg3% DV | 22 mg |
Which foods are ranked
- The 17 legumes on CalorieExplorer with a reported magnesium value. They are generic USDA FoodData Central rows (Foundation Foods and SR Legacy) with a plain name: no branded products, restaurant items, survey mixed dishes, baby foods or regional specialty rows.
- Only foods with more than 0 mg are ranked (17 legumes); a food with no reported value is left out, never counted as 0.
- Flours, crude brans, powders and dehydrated foods, juice concentrates, mixes, sugars and fortified foods are not ranked: per 100 g they beat every food eaten as is. They are listed separately below.
- Ties share a rank: foods with the same value per 100 g get the same number, and the next number is skipped.
- Typical portion = USDA's own serving weight for that food (a medium fruit, 1 cup, 1 oz…), as on its food page. Per 200 kcal shows how much you get for the same calories; foods under 5 kcal per 100 g are not ranked that way (–).
- % DV = share of the FDA Daily Value for magnesium, 420 mg a day for adults and children 4 and older.
- FDA lets a label call a food “high in” a nutrient when one reference serving gives 20% of the Daily Value or more, and a “good source” at 10–19% (21 CFR 101.54). We apply it to the typical USDA portion, which is not always the label's reference amount.
Source: U.S. Department of Agriculture, FoodData Central (Foundation Foods 2026-04-30; SR Legacy 2018-04). Values per 100 g as published in each food's record, at FDC's precision; serving weights from the same records, retrieved 2026-10-13. Each food page names its FDC ID.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.
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