Magnesium Rich Nuts and seeds

Welcome to the list of the top 83 nuts and seeds highest in magnesium content. Where the amount of magnesium ranges from 760.00 mg to 18.00 mg per 100g. The top nuts and seed is Seeds, cottonseed meal, partially defatted (glandless) with the highest magnesium content, which in 100g contains 760.00 mg of magnesium.

The total recommended daily allowance or RDA for magnesium is 400 mg. For the 100g serving of Seeds, cottonseed meal, partially defatted (glandless), which contains 760.00 mg of magnesium, the corresponding RDA magnesium percentage is 190 %, which is the highest item from the list of nuts and seeds high in magnesium.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Seeds, cottonseed meal, partially defatted (glandless) has a nutritional value score of 17.00 out of 100.Comparing the magnesium content and the nutritional density in 100g for Seeds, cottonseed meal, partially defatted (glandless); We class this as a high magnesium content item compared with all foods in our database.In terms of overall nutritional value we class this as an item with a medium nutritional density value from our list of nuts and seeds.

Other important and magnesium related nutrients are Energy, Protein, Total Fat and Carbohydrate. For this 100g serving for Seeds, cottonseed meal, partially defatted (glandless), which is the top of the nuts and seeds list for magnesium content in your diet, the amount of Energy is 367.00 kcal (18% RDA), the amount of Protein is 49.10 g (88% RDA), the amount of Total Fat is 4.77 g (7% RDA) and the amount of Carbohydrate is 38.43 g (30% RDA). The nutritional content and facts for 100g, which includes Energy, Protein, Total Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the magnesium content in Seeds, cottonseed meal, partially defatted (glandless) from the list of nuts and seeds.

Top Twenty List - Highest magnesium Content per 100g

Below is a basic list for magnesium in nuts and seeds for the top 20 nuts and seeds. A more comprehensive list for the top items can be found at the bottom of the page along with different servings.

1. Seeds, cottonseed meal, partially defatted (glandless) 760.00mg (190%RDA)
2. Seeds, cottonseed flour, partially defatted (glandless) 721.00mg (180%RDA)
3. Seeds, cottonseed flour, low fat (glandless) 716.00mg (179%RDA)
4. Seeds, hemp seed, hulled 700.00mg (175%RDA)
5. Seeds, pumpkin and squash seed kernels, roasted, with salt added 550.00mg (138%RDA)
6. Seeds, pumpkin and squash seed kernels, roasted, without salt 550.00mg (138%RDA)
7. Seeds, cottonseed kernels, roasted (glandless) 440.00mg (110%RDA)
8. Seeds, flaxseed 392.00mg (98%RDA)
9. Seeds, sesame butter, paste 362.00mg (91%RDA)
10. Seeds, sesame flour, partially defatted 362.00mg (91%RDA)
11. Seeds, sesame flour, high-fat 361.00mg (90%RDA)
12. Seeds, sesame seeds, whole, roasted and toasted 356.00mg (89%RDA)
13. Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 353.00mg (88%RDA)
14. Seeds, safflower seed meal, partially defatted 350.00mg (88%RDA)
15. Seeds, sesame meal, partially defatted 346.00mg (87%RDA)
16. Seeds, sesame seed kernels, toasted, with salt added (decorticated) 346.00mg (87%RDA)
17. Seeds, sunflower seed flour, partially defatted 346.00mg (87%RDA)
18. Seeds, sesame seed kernels, toasted, without salt added (decorticated) 346.00mg (87%RDA)
19. Seeds, sesame flour, low-fat 338.00mg (85%RDA)
20. Seeds, sunflower seed butter, with salt added 311.00mg (78%RDA)

Highest Amount of magnesium per Serving

Please remember that the above gives an accurate value in 100g for high magnesium foods in your diet. You should also take into account portion sizes when you are considering the magnesium nutritional content.

The food with the highest magnesium content per typical serving is Seeds, cottonseed flour, partially defatted (glandless) which contains 677.74 mg in 1.000 cup (or 94.00 g). The percentage of the recommended daily value for this serving is 169 %. For this serving the Energy content is 337.46 kcal (17% RDA), the Protein content is 38.5 g (69% RDA), the Total Fat content is 5.83 g (9% RDA) and the Carbohydrate content is 38.11 g (29% RDA).

Milligrams of magnesium in nuts and seeds (per 100g)

The list below gives the total magnesium content in the top 83 items from the general description 'nuts and seeds' each of which show the magnesium amount as well as Energy, Protein, Total Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

The level of magnesium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 16 items. The highest amount of magnesium from the 16 raw items is in Nuts, cashew nuts, raw where the content is 292.00 mg per 100g. The number of food items described as lowfat or non-fat are 2 items.

Nutritional Information Summary