Dried BeechnutsNuts, beechnuts, dried0.170.12NA0.4300.23NA0177NA6.60.0631.15
Soy VermicelliVermicelli, made from soy16.60.58NA0.550.6NANA6.040.918.161.21.33.6
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated7.120.023NA0.620.850.028NA9.12.852.252.850.123.82
YokanYokan, prepared from adzuki beans and sugar10.40.011NA0.456.920.054NA15.417.30.88320.02713.6
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)3.330.11NA0.698.50.4NA3798NA1.20.2916.3
CoconutRaw Coconut Meat3.950.12NA0.699.040.42NA321012.855.650.3113.3
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes2.40.065NA0.33110.21NA22793.5362.50.163.4
LentilsRaw Lentils9.940.21NA1.8513.40.4NA801920.0281.70.932.35
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed3.80.12NA0.4913.50.41NA30.680.6NA5.40.30.24
Roasted European ChestnutsNuts, chestnuts, european, roasted120.21NA0.3713.50.48NA43.72420.490.820.2316.5
Dried CoconutDried Coconut Meat3.940.12NA0.513.60.42NA31.282.32.85.60.30.45
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled12.70.21NA0.47150.45NA43.7243NA1.40.2423
Peeled European ChestnutsPeeled Raw European Chestnuts9.70.21NA0.4815.30.17NA19.4247NA1.020.2526.5
Toasted Dried CoconutToasted Dried Coconut Meat4.560.14NA0.5715.50.47NA35.694NA6.250.350.17
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)20.12NA0.4160.4NA29.2115NA5.940.2935.4
TahiniSesame Butter from Roasted Kernels71.60.27NA1.5160.24NA12369.65.819.30.780.51
Coconut MilkRaw Coconut Milk6.960.12NA0.71160.4NA43.51142.76.520.2929.4
HummusHome Prepared Hummus27.70.13NA0.8816.40.32NA62981.361370.6236.6
Roasted Macadamia NutsDry Roasted Macadamia Nuts9.750.079NA0.3716.40.42NA27.650.61.630.560.180.22
Red LentilsRaw Pink Or Red Lentils13.40.36NA2.0616.50.48NA8218701.9612.2
Oil Roasted PecansNuts, pecans, oil roasted, without salt added9.370.17NA0.35170.52NA36.8550.840.140.630.16
Split Green PeasRaw Split Green Peas12.60.22NA1.317.30.33NA922342.941.370.962.4
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids310.18NA0.7117.40.58NA58792.251540.4348.5
PecansPecans nuts100.171.450.3717.50.652.264059.30.5500.660.51
Macadamia NutsRaw Macadamia Nuts120.11NA0.51180.58NA2651.30.50.70.180.19
Roasted PecansDry Roasted Pecans100.16NA0.3918.60.55NA41.359.70.560.140.710.16
Canned Chickpeas Canned Chickpeas , Solids32.40.18NA0.7718.70.61NA61912.231770.4548
Roasted PistachiosDry Roasted Pistachio Nuts18.70.23NA0.7190.22NA821761.751.050.410.32
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled180.17NA0.6419.80.35NA46.82640.489.90.0942.53
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled17.30.18NA0.65200.32NA37269NA100.0952.44
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt9.20.3NA1.1210.34NA18779.3NA0.480.860.16
Chickpeas Raw Chickpeas 150.17NA1.14210.56NA66.719006.350.732.03
Pistachio NutsRaw Pistachio Nuts18.80.230.610.721.60.21NA87.51831.250.180.390.78
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt120.31NA0.65220.36NA19814613.60.520.910.21
Fried TofuTofu, fried1380.15NA1.822.20.55NA1065410.65.930.7418.7
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)9.140.11NA1.6823.40.39NA48.7112NA6.60.2837
Chocolate SoymilkUnfortified Chocolate Soymilk39.70.33NA0.7624NANA812277.6840.54136
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids480.23NA1.24240.32NA98207NA1720.6157
WalnutsEnglish Walnuts150.24NA0.44240.523.25367.40.750.310.470.62
MisoMiso28.80.21NA1.2624.20.43NA80.31063.5418831.321.7
Carob flourCarob flour1570.26NA1.3224.30.23NA35.63732.415.80.411.6
FalafelHome prepared Falafel16.20.077NA1.0324.60.21NA57.71760.388.30.4510.4
Peanut SpreadLow Sugar Peanut Spread110.12NA0.4425.20.3NA541261.4450.540.3
Blanched HazelnutsBlanched Hazelnuts Or Filberts23.70.25NA0.5225.42NA49.31050.6500.350.92
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids54.70.22NA1.125.60.32NA82200NA1810.560
HazelnutsNuts, hazelnuts or filberts180.27NA0.75260.98NA461080.3800.390.85
HickorynutsDried Hickorynuts9.30.11NA0.3226.30.7NA5166.41.230.150.660.4
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts190.27NA0.6826.80.86NA481170.6300.390.39
Chunk Style Peanut ButterPeanut butter, chunk style, without salt7.640.0980.530.32270.31NA541261.42.90.470.19
Canned Pinto BeansCanned Pinto Beans, Solids55.30.23NA1.17280.34NA88.6240NA2100.5462
Almond pasteNuts, almond paste37.60.099NA0.3528.40.19NA56.368.60.921.970.323.07
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt300.21NA1.7629.30.63NA1021772.264.270.9336.7
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt100.089NA0.2529.40.31NA66.31210.5510.550.24
PeanutsRaw Peanuts16.20.2NA0.8129.60.34NA66.31241.273.170.581.15
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled36.30.64NA0.3629.80.079NA74521NA13.70.4935.3
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted41.50.64NA0.43300.079NA84.5523NA13.50.524
Dry-roasted PeanutsDry-roasted Peanuts, no salt9.90.073NA0.2730.30.3NA621081.61.020.470.31
Peanut ButterSmooth Peanut Butter9.20.0970.530.3730.40.23NA571016.87810.450.26
Canned Baked BeansCanned Baked Beans no Salt47.60.2NA0.2830.5NANA992824.30.951.3369
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt120.15NA1.130.50.34NA843070.511.70.8559
Roasted SoybeansSoybeans roasted without salt29.40.18NA0.83310.46NA77.43134.070.850.670.42
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt16.40.22NA2.87310.43NA1553182.41.721.160
Commercial HummusHummus, commercial200.16NA1.0731.60.49NA76.413221800.6124.2
Japanese ChestnutsRaw Japanese Chestnuts200.36NA0.94321.03NA46.8214NA9.10.7140
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted17.40.36NA1.04321.03NA46.3212NA9.450.7125
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried200.36NA0.94321.03NA47213NA9.440.712.77
Canned Kidney BeansCanned All Types Kidney Beans40.50.16NA1.4320.2NA1072821.073520.5593
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts19.60.36NA0.95321.03NA46.4213NA8.930.71154
Boiled Kidney BeansBoiled All Types Kidney Beans27.60.17NA1.75330.34NA1093190.870.790.7952.7
OkaraOkara1050.26NA1.734.20.53NA7928014120.74107
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt320.151.541.46350.32NA1033054.340.70.6944
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate3560.15NA1.8350.55NA1065410.65.930.7418.7
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt220.19NA2.335.40.38NA1123170.941.570.8452.7
Canned CowpeasCanned Common Cowpeas260.15NA1.2636.40.37NA9122333810.91103
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari2380.23NA1.936.60.73NA15910111.61.381.1449
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt970.53NA2.9536.70.82NA1041901.978.840.9845.7
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt36.80.17NA1.5436.80.27NA992850.960.740.8447.5
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids360.18NA1.54370.36NA1313211.363160.7796
Pinyon Pine NutsDried Pinyon Pine Nuts1.270.16NA0.4937.20.69NA5.56100NA11.40.680.94
Pine NutsDried Pine Nuts2.380.2NA0.8237.31.30.4985.488.70.10.30.960.34
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt14.80.21.92.0837.40.45NA974423.91.740.8360.7
Chinese ChestnutsRaw Chinese Chestnuts8.040.16NA0.6337.50.71NA43200NA1.340.3919.6
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted7.950.16NA0.6337.70.71NA42.7200NA1.670.3917
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt42.30.21NA2.237.70.25NA1173330.922.30.5850.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried80.16NA0.6337.70.72NA42.7200NA1.380.392.45
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt49.30.151.571.7380.38NA1032782.0700.7445.6
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts7.840.16NA0.63380.72NA43200NA1.30.3940.2
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt35.50.22NA0.92380.41NA983172.44.130.7456.7
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned38.50.21NA2.138.50.26NA1193381.434220.5983
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium38.50.21NA2.138.50.26NA1193381.431520.5983
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned410.17NA1.8738.60.24NA1043133.73400193
Adzuki BeansRaw Adzuki Beans200.33NA1.538.60.53NA1163810.941.51.534.1
Canned Refried BeansRefried beans, canned, traditional style32.20.14NA1.6390.32NA1023546.444110.6486.4
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt32.70.24NA1.36390.38NA1142442.364.550.9265
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate4610.25NA7.0539.50.8NA12815911.79.21.05111
Cooked TempehTempeh, cooked49.20.28NA1.139.50.66NA13020607.180.8130.5
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids57.30.2NA1.840.20.39NA112337NA3270.6895
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt57.30.2NA1.840.20.39NA1123374.51780.6895
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate4740.26NA1.8540.30.82NA132165129.721.148.5
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt220.23NA1.5640.60.45NA1314160.946.251.451.8
Minerals in Top 100 Nuts & Legumes with the lowest Magnesium content per 100 kcal
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by least amount of Magnesium per 100 calories.
Top 5 nuts & legumes with least amount of magnesium per 100 calories are:
- Dried Beechnuts
- Vermicelli, made from soy
- Long Rice Chinese Noodles, dehydrated
- Yokan, prepared from adzuki beans and sugar
- Raw Coconut Cream