Nuts and Seeds High in Magnesium: Top 16 per 100 g & per Serving
Per 100 g, the nuts and seeds highest in magnesium are Pumpkin and squash seed kernels (dried) (592 mg, 141% DV), Flaxseed (392 mg, 93% DV) and Sesame butter (paste) (362 mg, 86% DV). Per typical serving, Pumpkin and squash seed kernels (dried) gives the most: 1 oz (28 g) has 168 mg (40% DV). 11 of the 16 nuts and seeds ranked are a good source (10% DV or more) in a typical serving; 6 reach 20% DV, the FDA bar for “high in”.
Highest in magnesium per 100 g
16 of 16 ranked nuts and seeds, 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 | Pumpkin and squash seed kernels (dried) | 592 mg141% DV | 1 oz28 g | 168 mg40% DV | 212 mg |
| 2 | Flaxseed | 392 mg93% DV | 1 tbsp10 g | 40 mg10% DV | 147 mg |
| 3 | Sesame butter (paste) | 362 mg86% DV | 1 tbsp16 g | 58 mg14% DV | 124 mg |
| 4 | Chia seeds (dried) | 335 mg80% DV | 1 oz28 g | 95 mg23% DV | 138 mg |
| 5 | Sunflower seed kernels (dried) | 325 mg77% DV | 1 cup46 g | 150 mg36% DV | 111 mg |
| 6 | Sunflower seed butter (without salt) | 311 mg74% DV | 1 oz28 g | 88 mg21% DV | 101 mg |
| 7 | Cashew nuts (raw) | 292 mg70% DV | 1 oz28 g | 83 mg20% DV | 106 mg |
| 8 | Almonds | 270 mg64% DV | 1 oz28 g | 77 mg18% DV | 93 mg |
| 9 | Walnuts (English) | 158 mg38% DV | 1 oz28 g | 45 mg11% DV | 48 mg |
| 10 | Pecans | 121 mg29% DV | 1 oz28 g | 34 mg8% DV | 35 mg |
| 10 | Pistachio nuts (raw) | 121 mg29% DV | 1 oz28 g | 34 mg8% DV | 43 mg |
| 12 | Sesame butter (tahini, from raw and stone ground kernels) | 96 mg23% DV | 1 oz28 g | 27 mg6% DV | 34 mg |
| 13 | Sesame butter (tahini, type of kernels unspecified) | 95 mg23% DV | 1 tbsp15 g | 14 mg3% DV | 32 mg |
| 14 | Coconut milk (raw) | 37 mg9% DV | 1 cup240 g | 89 mg21% DV | 32 mg |
| 15 | Coconut meat (raw) | 32 mg8% DV | 1 medium397 g | 127 mg30% DV | 18 mg |
| 16 | Coconut cream (raw) | 28 mg7% DV | 1 cup240 g | 67 mg16% DV | 17 mg |
Most magnesium per typical serving
The same nuts and seeds 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 | Pumpkin and squash seed kernels (dried) | 592 mg141% DV | 1 oz28 g | 168 mg40% DV | 212 mg |
| 2 | Sunflower seed kernels (dried) | 325 mg77% DV | 1 cup46 g | 150 mg36% DV | 111 mg |
| 3 | Coconut meat (raw) | 32 mg8% DV | 1 medium397 g | 127 mg30% DV | 18 mg |
| 4 | Chia seeds (dried) | 335 mg80% DV | 1 oz28 g | 95 mg23% DV | 138 mg |
| 5 | Coconut milk (raw) | 37 mg9% DV | 1 cup240 g | 89 mg21% DV | 32 mg |
| 6 | Sunflower seed butter (without salt) | 311 mg74% DV | 1 oz28 g | 88 mg21% DV | 101 mg |
| 7 | Cashew nuts (raw) | 292 mg70% DV | 1 oz28 g | 83 mg20% DV | 106 mg |
| 8 | Almonds | 270 mg64% DV | 1 oz28 g | 77 mg18% DV | 93 mg |
| 9 | Coconut cream (raw) | 28 mg7% DV | 1 cup240 g | 67 mg16% DV | 17 mg |
| 10 | Sesame butter (paste) | 362 mg86% DV | 1 tbsp16 g | 58 mg14% DV | 124 mg |
| 11 | Walnuts (English) | 158 mg38% DV | 1 oz28 g | 45 mg11% DV | 48 mg |
| 12 | Flaxseed | 392 mg93% DV | 1 tbsp10 g | 40 mg10% DV | 147 mg |
| 13 | Pecans | 121 mg29% DV | 1 oz28 g | 34 mg8% DV | 35 mg |
| 13 | Pistachio nuts (raw) | 121 mg29% DV | 1 oz28 g | 34 mg8% DV | 43 mg |
| 15 | Sesame butter (tahini, from raw and stone ground kernels) | 96 mg23% DV | 1 oz28 g | 27 mg6% DV | 34 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 | Pumpkin and squash seed kernels (dried) | 592 mg141% DV | 1 oz28 g | 168 mg40% DV | 212 mg |
| 2 | Flaxseed | 392 mg93% DV | 1 tbsp10 g | 40 mg10% DV | 147 mg |
| 3 | Chia seeds (dried) | 335 mg80% DV | 1 oz28 g | 95 mg23% DV | 138 mg |
| 4 | Sesame butter (paste) | 362 mg86% DV | 1 tbsp16 g | 58 mg14% DV | 124 mg |
| 5 | Sunflower seed kernels (dried) | 325 mg77% DV | 1 cup46 g | 150 mg36% DV | 111 mg |
| 6 | Cashew nuts (raw) | 292 mg70% DV | 1 oz28 g | 83 mg20% DV | 106 mg |
| 7 | Sunflower seed butter (without salt) | 311 mg74% DV | 1 oz28 g | 88 mg21% DV | 101 mg |
| 8 | Almonds | 270 mg64% DV | 1 oz28 g | 77 mg18% DV | 93 mg |
| 9 | Walnuts (English) | 158 mg38% DV | 1 oz28 g | 45 mg11% DV | 48 mg |
| 10 | Pistachio nuts (raw) | 121 mg29% DV | 1 oz28 g | 34 mg8% DV | 43 mg |
| 11 | Pecans | 121 mg29% DV | 1 oz28 g | 34 mg8% DV | 35 mg |
| 12 | Sesame butter (tahini, from raw and stone ground kernels) | 96 mg23% DV | 1 oz28 g | 27 mg6% DV | 34 mg |
| 13 | Coconut milk (raw) | 37 mg9% DV | 1 cup240 g | 89 mg21% DV | 32 mg |
| 14 | Sesame butter (tahini, type of kernels unspecified) | 95 mg23% DV | 1 tbsp15 g | 14 mg3% DV | 32 mg |
| 15 | Coconut meat (raw) | 32 mg8% DV | 1 medium397 g | 127 mg30% DV | 18 mg |
Which foods are ranked
- The 16 nuts and seeds 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 (16 nuts and seeds); 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.
- 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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