Magnesium rich foods

USDA National Nutrient Database for Standard Reference, Release 21
Magnesium, Mg (mg) Content of Selected Foods per Common Measure, sorted by nutrient content
NDB_No, Description, Weight (g), Common Measure, Content per Measure

20011 Buckwheat flour, whole-groat 120 1 cup 301
19062 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 235
20012 Bulgur, dry 140 1 cup 230
20033 Oat bran, raw 94 1 cup 221
19080 Candies, semisweet chocolate 168 1 cup 193
15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 170
20080 Wheat flour, whole-grain 120 1 cup 166
11461 Spinach, canned, drained solids 214 1 cup 163
20005 Barley, pearled, raw 200 1 cup 158
11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 157
11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 156
20020 Cornmeal, whole-grain, yellow 122 1 cup 155
12516 Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 151
16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 148
19061 Snacks, trail mix, tropical 140 1 cup 134
16051 Beans, white, mature seeds, canned 262 1 cup 134
16015 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 120
11546 Tomato products, canned, paste, without salt added 262 1 cup 110
08001 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup 109
11451 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 108
21082 Fast foods, taco 263 1 large 108
12078 Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 107
11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 180 1 cup 101
11087 Beet greens, cooked, boiled, drained, without salt 144 1 cup 98
16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 96
16103 Refried beans, canned, traditional style (includes USDA commodity) 252 1 cup 96
16073 Lima beans, large, mature seeds, canned 241 1 cup 94
11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 94
19078 Baking chocolate, unsweetened, squares 28.35 1 square 93
16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 172 1 cup 91
15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 91
18283 Muffins, oat bran 57 1 muffin 89
16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 89
20034 Oat bran, cooked 219 1 cup 88
16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 86
11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 165 1 cup 86
20010 Buckwheat groats, roasted, cooked 168 1 cup 86
16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 86
21077 Fast foods, frijoles with cheese 167 1 cup 85
11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 85
20037 Rice, brown, long-grain, cooked 195 1 cup 84
16010 Beans, baked, canned, with pork and sweet sauce 253 1 cup 83
16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 81
16033 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 80
01095 Milk, canned, condensed, sweetened 306 1 cup 80
21126 Fast foods, submarine sandwich, with tuna salad 256 1 sandwich, 6" roll 79

Originally published at http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w304.pdf