Hemp SeedsHulled Hemp Seeds1097979.132054.5017.22.980.620.41.77.9462.61389
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels110997170.2441021.32.780.30.262.2412601175
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels113997170.22390292.560.140.142.261359.21091
Watermelon Seed KernelsDried Watermelon Seed Kernels11059419.4NA55.8030.4NANANANANA56.21022
Soy FlourRaw Full-fat Soy Flour861415.932.7320.4063.315NANANA1975851
FlaxseedSeeds, flaxseed106083.77.2745.311.7057.33.0800.792.35436.3778
MothbeansRaw Mothbeans6813.20.720.530.960122NANANANANA45.5756
BrazilnutsDried Brazilnuts1308133320.07148.3023.34.62004.621528.4746
Sesame FlourHigh fat Sesame Flour104473.610.30.5631.7053NANANANANA61716
Roasted Sesame SeedsRoasted Whole Sesame Seeds11219513.30.7241051NANANANA27.833.7706
Whole Sesame SeedsDried Whole Sesame Seeds113799140.7542.4046.50.6NANANA23.435697
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels11259513.30.7241051.70.95NANANA33.533.7687
Sesame Seed KernelsDried Hulled Sesame Seed Kernels1252121180.5250023.30.950.140.20.622340.6685
ChiaDried Chia Seeds964616.635.411.6083.6NANANANA68.333665
Sunflower SeedsDried Sunflower Seed Kernels11591028.840.1245.7039.75.2NANA4.961741.2645
Sunflower Seed ButterSunflower Seed Butter no Salt12241109.30.09919.3046.321002111.334.3617
Dried PilinutsNuts, pilinuts, dried142715862NA1507.9NANANANANA21.4599
Cashew NutsRaw Cashew Nuts10978715.40.1215.406011.70.0990.09911.56.5536579
SoybeansRaw Soybeans88539.65.722.6419.706014.5NANANA18.572.4556
Plain Almond ButterPlain Almond Butter no Salt12181108.240.01427037.38.800.048.620.441.6554
Roasted AlmondsDry Roasted Almonds11871048.120.0225.7041.79.640.020.029.4321.641.6554
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added12051098.350270359.0300.0798.72142544
Oil Roasted CashewsOil Roasted Cashew Nuts115195170.1317059.39.940.160.169.66.5533.4542
AlmondsNuts, almonds1149997.540.00624.5042.88.630.220.347.842542536
Blanched AlmondsNuts, almonds, blanched11711047.840.00824.50379.200.068.8519.642.5532
Mungo BeansRaw Mungo Beans6773.250.2320.140117NANANANA36.350530
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds88538.57.30.1517.40107NANANANA36.537520
Roasted CashewsDry Roasted Cashew Nuts113992180.3215.20659.94NANANA5.9530.4516
Cashew ButterPlain Cashew Butter no Salt11659819.40.3416.2054.7NANANANA3.9735512
Pine NutsDried Pine Nuts13361369.720.3365.80267.120.140.146.857.3427498
Pinyon Pine NutsDried Pinyon Pine Nuts124812118.61.5649.4038.3NANANANA21.223464
Soy CheeseSoybean, curd cheese300162.331.078013.73.18NANANA025452
Soy NutsDry-roasted Soybeans891436.22.8621.4057.5NANANANA1686452
Large Lima BeansRaw Large Lima Beans6711.370.320.190.43012617NANANA37.742.6445
Broadbeans Raw Broadbeans 6773.040.50.0911.15011611.3NANANA49.652381
White BeansRaw White Beans6611.70.430.330.3901204.2NANANA3046.4377
Great Northern BeansRaw Great Northern Beans6732.260.710.420.5201244.5NANANA4043.4375
Mung BeansRaw Mung Beans6892.30.690.0540.71012413NANANA32.347.3375
French BeansRaw French Beans68140.441.50.880127NANANANA5037.3373
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans6651.850.430.260.58012516.5NANANA4141373
Common CowpeasRaw Common Cowpeas6672.50.660.390.68011913.7NANANA2146.7365
Small White BeansRaw Small White Beans6672.340.60.460.550124NANANANA49.442363
Pigeon Peas Raw Pigeon Peas 6812.960.650.0691.540125NANANANA29.843363
Pink BeansRaw Pink Beans6812.240.580.440.5301274.25NANANA25.241.6361
Peanut ButterSmooth Peanut Butter116798190.07722.4047.61308.164.7411.343.5355
Dry-roasted PeanutsDry-roasted Peanuts, no salt11659915.30.05219.30429.72009.7216.748.3353
Pinto BeansRaw Pinto Beans6892.440.470.470.3401244.200.263.9330.842.5349
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt118910417.20.07530030.38.30.160.16818.755.6349
Navy BeansRaw Navy Beans6692.980.341.070.66NA1217.700.426.630.444.3347
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts12821248.950.1216.70359.70.140.149.4318.730343
HickorynutsDried Hickorynuts1304128142.0841036.2NANANANA12.725.2343
Black BeansRaw Black Beans6772.80.730.550.6601244.2NANANA30.843339
PeanutsRaw Peanuts11259812.50.006310329.37NANANA1751333
Chickpea flourChickpea flour (besan)76813.31.380.225.7011521.5NANANA21.444.4329
Peanut SpreadLow Sugar Peanut Spread129010920.30.1832028.212.6NANANA15.549.2325
HazelnutsNuts, hazelnuts or filberts12461218.860.1715.50338.60.140.148.3319.229.7323
Black Turtle BeansRaw Black Turtle Beans6731.80.460.350.4201264.2NANANA30.842318
Blanched HazelnutsBlanched Hazelnuts Or Filberts12481219.270.1211033.76.930.140.146.652227318
Chunk Style Peanut ButterPeanut butter, chunk style, without salt116999150.1527.504316.708.378.31647.7318
WalnutsEnglish Walnuts1298129121875.6027.25.180.180.164.8213.330.2314
Cranberry BeansRaw Cranberry Beans6652.440.630.480.570119NANANANA4945.7310
Roasted SoybeansSoybeans roasted without salt93150.47.33.3625060NANANANA3576.5288
Kidney BeansRaw All Types Kidney Beans6611.650.240.550.3501194.43NANANA49.446.8278
Red Kidney BeansRaw Red Kidney Beans6692.10.310.710.4501224.17NANANA3044.7274
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried7203.60.530.0890.830158NANANANANA13.5272
Roasted PecansDry Roasted Pecans140914712.51.97390278.060.0790.0797.9418.719262
Almond pasteNuts, almond paste909555.20.391109572NANANA9.5318258
Macadamia NutsRaw Macadamia Nuts1425150240.412.57027.49.070.140.148.81715.7258
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt11559910.40.1465047.85.4NANANA2238.4256
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt1228113120.1674041NANANANA2334256
Adzuki BeansRaw Adzuki Beans6531.050.38NA0.220125NANANANA25.239.4252
PecansPecans nuts137114312.31.9641027.57.880.0790.0797.741918240
Oil Roasted PecansNuts, pecans, oil roasted, without salt added141914914.42.0544.80267.880.0790.0797.741918.3240
Pistachio NutsRaw Pistachio Nuts11119011.70.572805415.20.480.6413.62140240
Roasted Macadamia NutsDry Roasted Macadamia Nuts142515123.70.392.6026.68.20.140.147.941615.5234
NattoNatto419223.161.46110259.7NANANA10.738.5228
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried7142.460.360.0620.570162NANANANANA10.4228
Roasted PistachiosDry Roasted Pistachio Nuts11359111.20.422605615.40.440.51420.441.8216
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt2321.10.250.180.33041.6NANANANANA15.5206
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt2340.890.230.170.21042NANANANA7.5416.5194
TahiniSesame Butter from Roasted Kernels1181107150.81460420.97NANANA18.533.7189
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate536405.82.6720017.6NANANANA7.7437.3189
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1357137122NA1.5042.7NANANANANA10.5183
Toasted Dried CoconutToasted Dried Coconut Meat11759382.7NA1.02088NANANANANA10.5183
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted4742.360.350.060.550104NANANANANA8.9179
Dried CoconutDried Coconut Meat131012811401.404714.6NANANA32.313.7179
Boiled SoybeansBoiled Soybeans no Salt341182.571.28.86016.65.95NANANA1236171
Chinese ChestnutsRaw Chinese Chestnuts4452.20.330.0560.51097NANANANANA8.33167
FalafelHome prepared Falafel66135.34.730.220.98063NANANANANA26.4163
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt2321.150.2NA0.49041NANANANANA16163
TempehTempeh38121.45.040.498.040155.36NANANA7.3440.3161
Chickpeas Raw Chickpeas 750121.20.25.2012521.2NANANA24.240.6157
Cooked TempehTempeh, cooked38722.66.750.2450155.36NANANA7.3439.5153
Commercial HummusHummus, commercial47035.45.11.4416029.81.230.5600.671115.4149
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2862.140.550.420.50500.67NANANA20.618147
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled7327.761.460.332.740156NANANANANA9.94147
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled7428.831.660.373.10153NANANANA23.212.7147
ShoyuShoyu Soy Sauce1051.130.140.0580.4609.80.7900.60.21.616147
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt2621.070.280.210.250470.64NANANA17.317.6139
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2821.270.330.250.3051.2NANANANA20.618135
Macronutrients in Top 100 Nuts & Legumes with the highest Magnesium content per 7 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 7 ounces.
Top 5 nuts & legumes with most amount of magnesium per 7 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