Hemp SeedsHulled Hemp Seeds784696.5214.239012.32.130.440.281.25.6744.7992
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels79269.512.30.1729.401520.210.181.68.543839
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels81469.5120.1627.80211.830.0990.0991.69.242.3780
Watermelon Seed KernelsDried Watermelon Seed Kernels7906714NA40021.7NANANANANA40730
Soy FlourRaw Full-fat Soy Flour61529.34.231.9514.6045.210.6NANANA13.653.6608
FlaxseedSeeds, flaxseed75759.85.232.38.370412.200.571.6338.726556
MothbeansRaw Mothbeans4862.30.520.380.69087.2NANANANANA32.5540
BrazilnutsDried Brazilnuts93495230.05134.5016.63.3003.310.620.3533
Sesame FlourHigh fat Sesame Flour74652.67.370.422.6037.7NANANANANA43.6512
Roasted Sesame SeedsRoasted Whole Sesame Seeds801689.530.5129.3036.5NANANANA2024505
Whole Sesame SeedsDried Whole Sesame Seeds81270.49.860.5330.3033.20.43NANANA16.725498
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels804689.530.5129.30370.68NANANA2424490
Sesame Seed KernelsDried Hulled Sesame Seed Kernels89486.8130.3735.8016.60.680.0990.140.4416.429489
ChiaDried Chia Seeds68943.64.7225.38.27059.7NANANANA48.823.4475
Sunflower SeedsDried Sunflower Seed Kernels828736.30.08532.7028.33.7NANA3.541229.5461
Sunflower Seed ButterSunflower Seed Butter no Salt87578.26.630.071140331500158.0824.5441
Dried PilinutsNuts, pilinuts, dried101911344.2NA10.805.64NANANANANA15.3428
Cashew NutsRaw Cashew Nuts78462110.08811042.88.380.0710.0718.244.6826414
SoybeansRaw Soybeans63228.34.11.914042.810.4NANANA1351.7397
Plain Almond ButterPlain Almond Butter no Salt87078.75.90.0119.3026.76.2800.0286.1514.629.7395
Roasted AlmondsDry Roasted Almonds84874.55.80.01418.3029.86.90.0140.0146.7315.529.7395
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added86078.25.960190256.4500.0576.21530388
Oil Roasted CashewsOil Roasted Cashew Nuts82267.7120.09612042.37.10.110.116.864.6824387
AlmondsNuts, almonds82170.85.40.00417.5030.56.170.160.245.617.730383
Blanched AlmondsNuts, almonds, blanched83674.45.60.00617.5026.56.5600.0436.321430.3380
Mungo BeansRaw Mungo Beans4832.320.161.40.1083.6NANANANA2635.7378
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds63227.55.20.1112.4076NANANANA2626.3371
Roasted CashewsDry Roasted Cashew Nuts81465.7130.2311046.37.1NANANA4.2521.7369
Cashew ButterPlain Cashew Butter no Salt83270140.2411.6039NANANANA2.8325366
Pine NutsDried Pine Nuts954976.940.2347018.55.10.0990.0994.95.2419.4356
Pinyon Pine NutsDried Pinyon Pine Nuts89286.413.31.135.3027.4NANANANA1516.4332
Soy CheeseSoybean, curd cheese21411.51.660.775.709.82.27NANANA017.7323
Soy NutsDry-roasted Soybeans63630.64.432.0515.3041NANANANA11.561.4323
Large Lima BeansRaw Large Lima Beans4790.980.230.130.309012NANANA2730.4318
Broadbeans Raw Broadbeans 4832.170.360.0650.82082.68.08NANANA35.437272
White BeansRaw White Beans4721.20.310.240.28085.43NANANA21.533269
Great Northern BeansRaw Great Northern Beans4811.60.50.30.37088.43.2NANANA28.631268
Mung BeansRaw Mung Beans4921.630.490.0380.51088.89.36NANANA2334268
French BeansRaw French Beans4862.860.311.10.63091NANANANA35.726.7266
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans4751.30.310.180.4108911.8NANANA2929.2266
Common CowpeasRaw Common Cowpeas4761.80.470.280.490859.8NANANA1533.3261
Small White BeansRaw Small White Beans4761.670.430.330.39088.2NANANANA35.330259
Pigeon Peas Raw Pigeon Peas 4862.10.470.051.1089NANANANA21.330.8259
Pink BeansRaw Pink Beans4861.60.410.310.380913.03NANANA1829.7258
Peanut ButterSmooth Peanut Butter83370.213.50.055160349.205.833.48.0831254
Dry-roasted PeanutsDry-roasted Peanuts, no salt83270.4110.03713.80306.95006.951234.5252
Pinto BeansRaw Pinto Beans4921.740.330.340.24088.7300.182.82230.4249
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt84974.412.30.05421.4021.65.930.110.115.713.339.7249
Navy BeansRaw Navy Beans4782.130.240.760.47NA865.500.34.7221.731.7248
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts91688.56.40.085120256.930.0990.0996.7313.321.3245
HickorynutsDried Hickorynuts931919.981.529.2026NANANANA9.0718245
Black BeansRaw Black Beans48320.520.390.47088.43NANANA2230.6242
PeanutsRaw Peanuts80469.88.90.004220236.7NANANA1236.6238
Chickpea flourChickpea flour (besan)5499.50.980.164.0708215.4NANANA15.331.7235
Peanut SpreadLow Sugar Peanut Spread9217814.50.13230209NANANA1135232
HazelnutsNuts, hazelnuts or filberts890866.330.1211023.76.150.0990.0995.9513.721231
Black Turtle BeansRaw Black Turtle Beans4811.280.330.250.3089.73NANANA2230227
Blanched HazelnutsBlanched Hazelnuts Or Filberts89286.76.60.0827.80244.950.0990.0994.7515.619.4227
Chunk Style Peanut ButterPeanut butter, chunk style, without salt83570.810.80.1119.6030.612065.9411.334227
WalnutsEnglish Walnuts927928.71354019.43.70.130.113.449.521.6224
Cranberry BeansRaw Cranberry Beans4751.740.450.340.41085NANANANA3532.6221
Roasted SoybeansSoybeans roasted without salt665365.22.418043NANANANA2554.6206
Kidney BeansRaw All Types Kidney Beans4721.180.170.40.250853.16NANANA35.333.4198
Red Kidney BeansRaw Red Kidney Beans4781.50.220.510.320872.98NANANA21.532196
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried5152.570.380.0640.590113NANANANANA9.67194
Roasted PecansDry Roasted Pecans10061058.91.427.8019.25.750.0570.0575.6713.313.5187
Almond pasteNuts, almond paste64939.33.730.287.9067.851.4NANANA6.812.8184
Macadamia NutsRaw Macadamia Nuts1018107170.291.84019.66.480.0990.0996.281211.2184
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt82570.67.40.09846.50343.87NANANA15.727.4183
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt87780.58.440.1153029NANANANA16.324.4183
Adzuki BeansRaw Adzuki Beans4660.750.27NA0.16089NANANANA1828180
PecansPecans nuts9791028.761.429.2019.65.630.0570.0575.5313.613172
Oil Roasted PecansNuts, pecans, oil roasted, without salt added101310710.31.4632018.45.630.0570.0575.5313.513172
Pistachio NutsRaw Pistachio Nuts79464.28.370.4120038.5110.340.459.741528.6172
Roasted Macadamia NutsDry Roasted Macadamia Nuts1018108170.281.850195.870.0990.0995.6711.311167
NattoNatto29915.62.261.047.760186.93NANANA7.6527.5163
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried5101.760.260.0440.410115NANANANANA7.44163
Roasted PistachiosDry Roasted Pistachio Nuts8116580.318.6040110.310.351014.630155
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1660.780.180.130.23029.7NANANANANA11147
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.640.160.120.15030NANANANA5.411.8139
TahiniSesame Butter from Roasted Kernels84376.210.70.5832.80300.69NANANA1324135
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38328.64.141.914.2012.6NANANANA5.5326.7135
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed9709887NA1.07030.5NANANANANA7.5130
Toasted Dried CoconutToasted Dried Coconut Meat83966.659NA0.73063NANANANANA7.5130
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted3391.70.250.0430.39074.2NANANANANA6.35128
Dried CoconutDried Coconut Meat936918101033.510.4NANANA239.75128
Boiled SoybeansBoiled Soybeans no Salt24412.71.840.856.330124.25NANANA8.526122
Chinese ChestnutsRaw Chinese Chestnuts3181.570.230.040.37069.6NANANANANA5.95119
FalafelHome prepared Falafel47225.23.380.160.7045NANANANANA19116
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1660.820.14NA0.35029.3NANANANANA11.5116
TempehTempeh27215.33.60.355.740113.83NANANA5.2428.8115
Chickpeas Raw Chickpeas 5368.560.850.143.73089.215NANANA17.329112
Cooked TempehTempeh, cooked276164.80.173.570113.83NANANA5.2428.2109
Commercial HummusHummus, commercial33625.33.631.0311.4021.30.880.400.487.811106
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2041.530.40.30.360360.48NANANA14.713105
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled5235.541.040.231.960111NANANANANA7.1105
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled5306.31.20.272.230110NANANANA16.69.06105
ShoyuShoyu Soy Sauce750.810.10.0410.33070.5700.430.141.1311.5105
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1870.770.20.150.18033.60.45NANANA12.312.699
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2010.910.240.180.21036.6NANANANA14.712.796
Macronutrients in Top 100 Nuts & Legumes with the highest Magnesium content per 5 oz
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by most amount of Magnesium per 5 ounces.
Top 5 nuts & legumes with most amount of magnesium per 5 ounces are:
- Hulled Hemp Seeds
- Dried Pumpkin And Squash Seed Kernels
- Roasted Pumpkin And Squash Seed Kernels
- Dried Watermelon Seed Kernels
- Raw Full-fat Soy Flour