Soy CheeseSoybean, curd cheese331273.91.813.40235.3NANANA041.4755
ShoyuShoyu Soy Sauce9435.380.690.272.2046.53.7702.830.947.5576.8698
Coconut WaterCoconut Water (liquid From Coconuts)26325.264.6300.05309868.7NANANA2919658
Hemp SeedsHulled Hemp Seeds90444.169.062507.841.360.280.180.773.628.5633
MothbeansRaw Mothbeans1462.350.530.390.71089.7NANANANANA33.4555
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels89.4447.750.1118.509.581.250.130.1215.3727530
Soy FlourRaw Full-fat Soy Flour11523.83.441.612036.88.64NANANA1143.6494
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels8742.77.440.097170131.120.0610.0610.995.6626479
Watermelon Seed KernelsDried Watermelon Seed Kernels89.842.58.78NA25.2013.7NANANANANA25.4462
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt4272.350.530.380.71089.6NANANANANA33.4444
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt4241.90.490.370.44089.4NANANANA1635415
Mungo BeansRaw Mungo Beans1472.40.171.460.11086.5NANANANA2737391
FlaxseedSeeds, flaxseed9439.53.4321.45.530271.4500.371.0825.617367
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt4272.480.42NA1.05088.4NANANANANA34.8350
ChiaDried Chia Seeds10331.63.4318.36043.3NANANANA35.417345
Sesame FlourHigh fat Sesame Flour9535.34.940.2715025.3NANANANANA29.3343
TamariSoy sauce made from soy (tamari)8330.830.0920.0420.33046.414NANANA6.6787.6333
Large Lima BeansRaw Large Lima Beans1481.020.240.140.3209412.6NANANA2831.7331
Roasted Sesame SeedsRoasted Whole Sesame Seeds88.542.55.950.3218.3022.8NANANANA12.415315
Lotus SeedsRaw Lotus Seeds5622.980.490.151.6097NANANANANA23.2315
SoybeansRaw Soybeans11222.43.231.5110348.2NANANA10.441314
Whole Sesame SeedsDried Whole Sesame Seeds87.343.36.070.3318.7020.50.26NANANA10.315.5306
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels8842.35.930.3218.20230.42NANANA1515305
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt4762.60.181.60.11087.39.57NANANA30.536300
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds11221.74.10.0869.8060.3NANANANA20.620.8294
White BeansRaw White Beans1501.280.330.250.30903.17NANANA2335285
BrazilnutsDried Brazilnuts765112.20.02718.508.91.77001.775.711285
Broadbeans Raw Broadbeans 1472.240.370.0670.85085.58.36NANANA36.738.3282
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans1491.40.330.190.4409412.4NANANA30.730.8281
Great Northern BeansRaw Great Northern Beans1471.70.530.310.390923.33NANANA29.832.2279
Sunflower SeedsDried Sunflower Seed Kernels85.6443.80.05119.70172.24NANA2.147.3617.8278
French BeansRaw French Beans1462.940.321.10.64093NANANANA36.727.4274
Common CowpeasRaw Common Cowpeas1491.880.490.30.51089.310.3NANANA15.835274
Sesame Seed KernelsDried Hulled Sesame Seed Kernels79.248.57.180.212009.30.380.0550.0790.259.216.2273
NattoNatto237263.771.741303011.6NANANA12.846273
Mung BeansRaw Mung Beans1441.660.50.0390.510909.5NANANA23.534.4272
Small White BeansRaw Small White Beans1491.760.450.340.41093NANANANA3731.4272
Pigeon Peas Raw Pigeon Peas 1462.170.480.0511.13092NANANANA2231.6267
Pink BeansRaw Pink Beans1461.650.430.320.390943.1NANANA18.530.6265
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt3792.050.530.40.480901.2NANANA3333.6265
Cashew NutsRaw Cashew Nuts9039.67.040.0567.04027.35.340.0450.0455.25316.5264
Navy BeansRaw Navy Beans1482.230.250.80.5NA905.7600.314.9422.733260
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt3473.750.970.740.88087.81.2NANANA3632257
Soy NutsDry-roasted Soybeans111243.51.612032.3NANANANA9.0248.2254
Pinto BeansRaw Pinto Beans1441.770.340.340.240903.0400.192.8522.331254
Sunflower Seed ButterSunflower Seed Butter no Salt8144.73.80.0417.90198.54008.54.614252
Black BeansRaw Black Beans1472.10.540.410.490913.1NANANA22.731.7251
Boiled SoybeansBoiled Soybeans no Salt291263.771.7413024.38.72NANANA17.453250
Canned Large Lima BeansLima beans, large, mature seeds, canned6331.080.250.150.33094NANANANA30.431.2247
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein8334.250.330.171.06065.31105.8304.1758.3242
Canned Refried Beans, fat-freeRefried beans, canned, fat-free6332.850.590.970.85085.43.86003.8629.733.8241
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt3522.250.580.440.53091NANANANA36.631.6239
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)64126.75.11.079.4018.33.85NANANA5.7758237
Black Turtle BeansRaw Black Turtle Beans1471.330.340.260.310933.13NANANA2331.3236
Oil Roasted CashewsOil Roasted Cashew Nuts86.2417.30.0597.3025.84.30.0690.0694.172.8414.5235
Roasted AlmondsDry Roasted Almonds83.6443.420.00811017.64.060.0080.0083.979.117.5233
AlmondsNuts, almonds86.4433.30.00310.6018.63.760.0950.153.410.818.3233
Cranberry BeansRaw Cranberry Beans1491.840.470.360.43089.6NANANANA3734.4233
SoymilkSoymilk Unfortified92616.21.90.695.405837NANANA5.5630.3231
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt4761.80.550.0430.570919.52NANANA3633.4229
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt4312.30.590.360.62089.514.2NANANA2833.3228
Plain Almond ButterPlain Almond Butter no Salt81.4453.40.00611015.33.600.0163.538.417227
Blanched AlmondsNuts, almonds, blanched84.744.53.350.00310.50163.9200.0253.788.418227
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt42012.31.450.562.5041.5NANANANA11.865.4227
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt3601.260.330.250.30901.22NANANA22.735227
Roasted CashewsDry Roasted Cashew Nuts8740.47.980.146.67028.54.36NANANA2.613.3226
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added82.445.43.47011014.63.7500.0333.68.6517.5226
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned7041.550.260.0490.59087.4NANANANA2638.5225
FuyuSalted and Fermented Tofu43134.552.317019NANANANANA38.4224
Canned Great Northern BeansBeans, great northern, mature seeds, canned4391.70.530.320.390926.2NANANA21.532.3224
Canned White BeansBeans, white, mature seeds, canned4391.270.320.250.290931.27NANANA2132224
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)82030.24.3721509.675.74NANANA1.6458.8221
Cashew ButterPlain Cashew Butter no Salt85428.30.156.96023.5NANANANA1.715220
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt3361.640.420.320.380941.2NANANA17.830.4218
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt3882.950.321.10.64093NANANANA36.427.3217
Chickpea flourChickpea flour (besan)1298.640.90.143.7074.714NANANA1429214
Tofu YogurtTofu yogurt5329.571.380.624.80856.6NANANA1.0618.6213
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt4241.90.590.360.44089.4NANANANA29.735.3212
TempehTempeh260286.60.6510.60207.03NANANA9.6453211
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari60231.75.541.5714.407.14.28NANANA6.0260211
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt3971.50.350.210.46093NANANANA30.632210
Kidney BeansRaw All Types Kidney Beans1501.250.180.420.270903.35NANANA37.435.4210
Dried PilinutsNuts, pilinuts, dried69.555.321.7NA5.302.77NANANANANA7.5210
Canned Navy BeansBeans, navy, mature seeds, canned4421.90.50.380.450901.24NANANA22.633.3208
Boiled European ChestnutsBoiled and Steamed European Chestnuts3825.270.990.221.860106NANANANANA7.63206
Red Kidney BeansRaw Red Kidney Beans1481.570.230.530.340913.1NANANA22.633.4205
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt3910.390.14NA0.082097NANANANA28.529.4203
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate34730.34.382.021509.65NANANANA860201
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids6103.40.750.720.520936.2NANANA2828201
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt6103.40.710.720.520936.2NANANA2828201
Cooked TempehTempeh, cooked256298.70.316.46019.56.92NANANA9.551197
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate65831.44.552.115.7012.34.08NANANA1.9753197
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt4551.80.30.0550.69089.38.27NANANA24.534.5195
Canned Refried BeansRefried beans, canned, traditional style556113.50.942075.3300320.627.7194
Adzuki BeansRaw Adzuki Beans1520.810.29NA0.17096NANANANA19.330193
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned6021.70.430.330.4091NANANANA3833.4193
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned5491.60.410.310.370911.26NANANA3833192
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium5491.60.410.310.370911.26NANANA3833192
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt4131.570.340.0370.81096NANANANA27.728190
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts3272.50.370.0620.580110NANANANANA9.4190
Macronutrients in Top 100 Nuts & Legumes with the highest Magnesium content per 500 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 500 calories.
Top 5 nuts & legumes with most amount of magnesium per 500 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Raw Mothbeans