Soy CheeseSoybean, curd cheese199162.331.078013.73.18NANANA025453
ShoyuShoyu Soy Sauce5663.230.410.161.320282.2601.70.574.5346419
Coconut WaterCoconut Water (liquid From Coconuts)15793.162.7800.032058.641.2NANANA17.411.4395
Hemp SeedsHulled Hemp Seeds54.226.42.55.441504.70.810.170.110.462.1717380
MothbeansRaw Mothbeans87.51.40.320.230.42054NANANANANA20333
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels53.726.34.650.0641105.750.750.0810.070.613.2216.2318
Soy FlourRaw Full-fat Soy Flour6914.32.060.957.10225.2NANANA6.6426297
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels52.325.64.470.05810.207.70.670.0370.0370.63.415.6287
Watermelon Seed KernelsDried Watermelon Seed Kernels5425.55.27NA1508.25NANANANANA15.3277
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2561.40.320.230.42053.7NANANANANA20267
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2541.140.290.220.27053.6NANANANA9.6621249
Mungo BeansRaw Mungo Beans881.440.10.880.063052NANANANA1622235
FlaxseedSeeds, flaxseed5623.72.06133.3016.20.8700.220.6515.310.3220
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2561.50.25NA0.63053NANANANANA21210
ChiaDried Chia Seeds61.7192.06113.6026NANANANA21.210.2207
Sesame FlourHigh fat Sesame Flour57212.960.169.1015NANANANANA17.6206
TamariSoy sauce made from soy (tamari)5000.50.0550.0250.20288.5NANANA452.6200
Large Lima BeansRaw Large Lima Beans88.80.610.140.0840.19056.37.54NANANA1719199
Roasted Sesame SeedsRoasted Whole Sesame Seeds5325.53.570.1911013.7NANANANA7.439189
Lotus SeedsRaw Lotus Seeds3371.80.30.0910.96058.2NANANANANA14189
SoybeansRaw Soybeans67.313.41.940.896.68020.34.93NANANA6.2624.5188
Whole Sesame SeedsDried Whole Sesame Seeds52.4263.640.211012.30.16NANANA6.189.3184
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5325.43.560.1911013.80.25NANANA8.948.97183
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt2861.570.110.960.069052.45.74NANANA18.321.5180
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds67.3132.470.0525.9036NANANANA12.412.5176
White BeansRaw White Beans900.770.20.150.18054.31.9NANANA13.721171
BrazilnutsDried Brazilnuts45.530.57.340.0161105.341.06001.063.46.5171
Broadbeans Raw Broadbeans 881.350.220.040.51051.35NANANA2223169
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans89.60.830.20.120.26056.37.45NANANA18.418.5168
Great Northern BeansRaw Great Northern Beans88.510.320.190.230552NANANA1819.3167
Sunflower SeedsDried Sunflower Seed Kernels51.426.42.30.03112010.31.35NANA1.34.410.7167
French BeansRaw French Beans87.51.770.190.670.39056NANANANA2216.5164
Common CowpeasRaw Common Cowpeas89.31.130.30.180.31053.66.16NANANA9.4621164
Sesame Seed KernelsDried Hulled Sesame Seed Kernels47.5294.30.131205.580.230.0330.0480.155.59.72164
NattoNatto14215.62.261.047.80186.95NANANA7.6827.6164
Mung BeansRaw Mung Beans86.50.990.30.0230.310545.7NANANA1420.6163
Small White BeansRaw Small White Beans89.31.050.270.210.25055.6NANANANA22.219163
Pigeon Peas Raw Pigeon Peas 87.51.30.290.0310.68055NANANANA1319160
Pink BeansRaw Pink Beans87.50.990.260.190.230561.87NANANA1118.3159
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2271.230.320.240.290540.73NANANA19.820159
Cashew NutsRaw Cashew Nuts54.223.84.220.0344.22016.43.20.0270.0273.151.89.9158
Navy BeansRaw Navy Beans891.340.150.480.3NA543.4500.192.9613.620156
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2082.250.580.440.53052.70.71NANANA21.719154
Soy NutsDry-roasted Soybeans6714.42.10.967.2019.4NANANANA5.429152
Pinto BeansRaw Pinto Beans86.51.060.20.20.150541.8200.111.713.418.5152
Sunflower Seed ButterSunflower Seed Butter no Salt48.6272.270.0244.73011.35.12005.12.778.4151
Black BeansRaw Black Beans881.250.320.240.290551.87NANANA13.619150
Boiled SoybeansBoiled Soybeans no Salt17415.62.261.047.8014.65.23NANANA10.531.8150
Canned Large Lima BeansLima beans, large, mature seeds, canned3800.650.150.0870.2056.6NANANANA18.218.7148
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein5002.550.20.10.64039.26.503.502.535145
Canned Refried Beans, fat-freeRefried beans, canned, fat-free3801.70.350.580.51051.32.3002.31820.3144
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2111.350.350.270.32054.5NANANANA2219144
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)385163.050.645.650112.3NANANA3.4634.8142
Black Turtle BeansRaw Black Turtle Beans88.50.80.210.160.190561.88NANANA13.719142
Oil Roasted CashewsOil Roasted Cashew Nuts51.724.74.40.0354.4015.52.60.0410.0412.51.78.7141
Roasted AlmondsDry Roasted Almonds5026.42.050.0056.5010.52.440.0050.0052.45.4710.5140
AlmondsNuts, almonds52261.970.0026.40112.250.0570.0882.056.4811140
Cranberry BeansRaw Cranberry Beans89.61.10.280.210.26053.8NANANANA2220.6140
SoymilkSoymilk Unfortified5569.721.140.423.2403522NANANA3.3318139
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt2861.10.330.0260.34054.75.7NANANA21.720137
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt2591.370.360.210.37053.78.53NANANA1720137
Plain Almond ButterPlain Almond Butter no Salt49272.030.0036.6509.22.1600.012.125.0310.2136
Blanched AlmondsNuts, almonds, blanched5126.720.0026.309.52.3500.0152.275.0311136
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt2527.360.870.341.5025NANANANA7.0639.3136
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt2160.760.20.150.180540.73NANANA13.621136
Roasted CashewsDry Roasted Cashew Nuts52.324.24.80.08440172.6NANANA1.578136
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added49.427.32.0806.708.742.2500.022.165.210.5135
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned4230.930.160.030.35052.4NANANANA15.623135
FuyuSalted and Fermented Tofu25920.731.410.3011.3NANANANANA23134
Canned Great Northern BeansBeans, great northern, mature seeds, canned2631.030.320.190.23055.33.7NANANA1319.4134
Canned White BeansBeans, white, mature seeds, canned2630.760.190.150.18055.80.76NANANA12.619134
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)492182.621.29.0205.83.44NANANA0.9835.3133
Cashew ButterPlain Cashew Butter no Salt5125.350.0874.17014NANANANA1.028.97132
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt2010.990.250.190.230560.72NANANA10.718.2131
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt2331.770.190.670.39056NANANANA2216.4130
Chickpea flourChickpea flour (besan)77.55.20.540.0872.230458.4NANANA8.3717.4129
Tofu YogurtTofu yogurt3195.740.830.372.880513.96NANANA0.6411128
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt2541.140.360.210.26053.6NANANANA17.821127
TempehTempeh156173.970.396.330124.2NANANA5.831.7127
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari361193.320.948.6204.272.57NANANA3.636127
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt2380.90.210.120.28055.5NANANANA18.319126
Kidney BeansRaw All Types Kidney Beans900.750.110.250.160542NANANA22.421.2126
Dried PilinutsNuts, pilinuts, dried41.73313NA3.1701.66NANANANANA4.5126
Canned Navy BeansBeans, navy, mature seeds, canned2651.140.30.230.27054.30.74NANANA13.520125
Boiled European ChestnutsBoiled and Steamed European Chestnuts2293.160.60.131.1063.6NANANANANA4.6124
Red Kidney BeansRaw Red Kidney Beans890.940.140.320.2054.61.87NANANA13.520123
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt2340.230.084NA0.049058NANANANA1717.6122
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate208182.631.29.0405.8NANANANA4.836121
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids3662.050.450.430.31055.53.73NANANA1717121
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt3662.050.420.430.31055.53.73NANANA1717121
Cooked TempehTempeh, cooked15417.55.230.183.87011.74.15NANANA5.730.6118
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate395192.731.269.407.42.45NANANA1.232118
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt2731.10.180.0330.41053.64.96NANANA14.720.7117
Canned Refried BeansRefried beans, canned, traditional style3336.72.10.561.20451.8001.812.316.6117
Adzuki BeansRaw Adzuki Beans910.480.17NA0.1057.4NANANANA11.618116
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned36110.260.20.24054.7NANANANA22.820116
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned3300.960.250.190.22054.60.76NANANA22.720115
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium3300.960.250.190.22054.60.76NANANA22.720115
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt2480.940.210.0220.49057.6NANANANA16.616.8114
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1961.50.220.0370.35066NANANANANA5.65114
Macronutrients in Top 100 Nuts & Legumes with the highest Magnesium content per 300 kcal
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Magnesium per 300 calories.
Top 5 nuts & legumes with most amount of magnesium per 300 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Raw Mothbeans