Soy CheeseSoybean, curd cheese66.25.360.780.362.6704.571.06NANANA08.28151
ShoyuShoyu Soy Sauce1891.080.140.0550.4409.30.7500.570.191.515.4140
Coconut WaterCoconut Water (liquid From Coconuts)5261.050.9300.011019.513.7NANANA5.83.8132
Hemp SeedsHulled Hemp Seeds188.80.831.84.9701.570.270.0560.0360.150.725.7127
MothbeansRaw Mothbeans290.470.110.0770.14018NANANANANA6.7111
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels188.771.550.0213.701.90.250.0270.0230.21.075.4106
Soy FlourRaw Full-fat Soy Flour234.760.690.322.3707.351.73NANANA2.28.799
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels17.48.551.50.0193.402.560.220.0120.0120.21.135.296
Watermelon Seed KernelsDried Watermelon Seed Kernels188.51.76NA5.0402.75NANANANANA5.192
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt85.50.470.110.0770.14018NANANANANA6.6889
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt84.70.380.0980.0750.089018NANANANA3.227.0383
Mungo BeansRaw Mungo Beans29.30.480.0330.290.021017.3NANANANA5.377.478.3
FlaxseedSeeds, flaxseed18.77.90.694.271.105.40.2900.0750.225.13.4373.4
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt85.50.50.085NA0.21017.7NANANANANA6.9670
ChiaDried Chia Seeds20.66.330.693.671.208.67NANANANA7.083.469
Sesame FlourHigh fat Sesame Flour197.050.990.0533.0305.06NANANANANA5.8568.6
TamariSoy sauce made from soy (tamari)1670.170.0180.0080.06509.32.83NANANA1.3317.566.7
Large Lima BeansRaw Large Lima Beans29.60.20.0480.0280.064018.82.5NANANA5.626.3566.3
Roasted Sesame SeedsRoasted Whole Sesame Seeds17.78.51.20.0643.6604.56NANANANA2.48363
Lotus SeedsRaw Lotus Seeds1120.60.0990.030.32019.4NANANANANA4.6463
SoybeansRaw Soybeans22.44.470.650.32.2306.761.64NANANA2.18.262.8
Whole Sesame SeedsDried Whole Sesame Seeds17.58.671.20.0663.7304.10.052NANANA2.063.161.3
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels17.68.471.20.0643.6404.60.085NANANA3361
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt950.520.0360.320.023017.51.9NANANA6.17.260
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds22.44.350.820.0171.96012NANANANA4.134.1658.7
White BeansRaw White Beans300.260.0660.050.0590180.63NANANA4.56757
BrazilnutsDried Brazilnuts15102.450.0053.701.80.35000.351.142.1757
Broadbeans Raw Broadbeans 29.30.450.0740.0130.170171.67NANANA7.337.6656.3
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans300.280.0650.0390.087018.82.5NANANA6.156.1656
Great Northern BeansRaw Great Northern Beans29.50.340.110.0630.078018.40.67NANANA5.966.4555.8
Sunflower SeedsDried Sunflower Seed Kernels178.80.760.013.9503.420.45NANA0.431.473.5655.7
French BeansRaw French Beans290.590.0640.220.13018.7NANANANA7.355.555
Common CowpeasRaw Common Cowpeas29.80.380.0990.0590.10182.05NANANA3.15754.8
Sesame Seed KernelsDried Hulled Sesame Seed Kernels169.71.440.042401.860.0760.0110.0160.0491.843.2454.7
NattoNatto47.45.20.750.352.6062.3NANANA2.569.254.5
Mung BeansRaw Mung Beans290.330.10.0080.10181.9NANANA4.76.8854.5
Small White BeansRaw Small White Beans29.80.350.090.0690.082018.5NANANANA7.46.354.5
Pigeon Peas Raw Pigeon Peas 290.430.0960.010.23018.3NANANANA4.376.3353.4
Pink BeansRaw Pink Beans290.330.0850.0650.077018.70.62NANANA3.76.153
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt75.80.410.110.080.0950180.24NANANA6.66.753
Cashew NutsRaw Cashew Nuts187.931.40.0111.405.461.070.0090.0091.050.63.353
Navy BeansRaw Navy Beans29.70.450.050.160.099NA181.1500.0620.994.546.6352
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt69.40.750.190.150.18017.60.24NANANA7.226.3651.4
Soy NutsDry-roasted Soybeans22.34.80.70.322.406.45NANANANA1.89.6550.8
Pinto BeansRaw Pinto Beans290.350.0680.0680.0490180.6100.0370.574.476.1750.7
Sunflower Seed ButterSunflower Seed Butter no Salt16.28.950.760.0081.5803.781.7001.70.922.850.4
Black BeansRaw Black Beans29.30.420.110.0820.097018.30.62NANANA4.556.3350
Boiled SoybeansBoiled Soybeans no Salt585.20.750.352.604.861.74NANANA3.510.650
Canned Large Lima BeansLima beans, large, mature seeds, canned1270.220.0490.0290.066019NANANANA6.086.2449.4
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein1670.850.0670.0330.210132.1701.1700.8311.748.3
Canned Refried Beans, fat-freeRefried beans, canned, fat-free1270.570.120.190.170170.77000.775.956.7648
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt70.40.450.120.0890.11018NANANANA7.326.348
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)1285.3510.211.903.650.77NANANA1.1511.647.4
Black Turtle BeansRaw Black Turtle Beans29.50.270.0680.0520.062018.70.63NANANA4.576.2747
Oil Roasted CashewsOil Roasted Cashew Nuts17.28.241.460.0121.4605.150.860.0140.0140.830.572.947
Roasted AlmondsDry Roasted Almonds16.78.80.680.0022.1603.50.810.0020.0020.791.823.546.7
AlmondsNuts, almonds17.38.620.660.0012.1303.720.750.0190.0290.682.163.6546.6
Cranberry BeansRaw Cranberry Beans300.370.0940.0720.086018NANANANA7.376.8746.6
SoymilkSoymilk Unfortified1853.240.380.141.1011.67.4NANANA1.16.0646.3
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt950.360.110.0090.11018.21.9NANANA7.246.745.7
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt86.20.460.120.0720.120182.84NANANA5.66.6645.7
Plain Almond ButterPlain Almond Butter no Salt16.39.040.680.0012.203.070.7200.0030.711.683.445.4
Blanched AlmondsNuts, almonds, blanched178.90.670.0012.103.160.7800.0050.761.683.6345.4
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt842.450.290.110.508.3NANANANA2.351345.4
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt720.250.0650.050.060180.24NANANA4.53745.3
Roasted CashewsDry Roasted Cashew Nuts17.48.071.60.0281.3305.70.87NANANA0.522.6745.3
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added16.59.10.6902.2302.90.7500.0070.721.733.545
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned1410.310.0520.010.12017.5NANANANA5.27.745
FuyuSalted and Fermented Tofu86.26.910.463.4303.78NANANANANA7.745
Canned Great Northern BeansBeans, great northern, mature seeds, canned87.70.340.110.0630.078018.41.24NANANA4.36.4644.7
Canned White BeansBeans, white, mature seeds, canned87.70.250.0650.0490.059018.60.25NANANA4.26.3744.7
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)1646.050.870.4301.931.15NANANA0.3311.844.3
Cashew ButterPlain Cashew Butter no Salt178.41.660.0291.404.7NANANANA0.34344
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt670.330.0850.0640.077018.70.24NANANA3.566.143.6
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt77.50.590.0640.220.13018.6NANANANA7.35.4743.4
Chickpea flourChickpea flour (besan)261.730.180.0290.740152.8NANANA2.85.843
Tofu YogurtTofu yogurt1061.90.280.120.960171.3NANANA0.213.7242.6
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt84.70.380.120.0710.087018NANANANA5.937.0642.4
TempehTempeh525.631.320.132.103.981.4NANANA1.9310.642
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari1206.341.10.312.8701.420.86NANANA1.21242
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt79.40.30.070.0410.093018.5NANANANA6.16.442
Kidney BeansRaw All Types Kidney Beans300.250.0360.0840.0530180.67NANANA7.487.142
Dried PilinutsNuts, pilinuts, dried14114.34NA1.0600.55NANANANANA1.542
Canned Navy BeansBeans, navy, mature seeds, canned88.50.380.0990.0750.0890180.25NANANA4.56.6641.6
Boiled European ChestnutsBoiled and Steamed European Chestnuts76.31.050.20.0440.37021NANANANANA1.5341.2
Red Kidney BeansRaw Red Kidney Beans29.70.310.0460.110.0680180.62NANANA4.56.741
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt780.0780.028NA0.016019.4NANANANA5.75.8840.6
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate69.46.060.880.4301.93NANANANA1.61240.3
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids1220.680.150.140.1018.51.24NANANA5.65.640.2
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt1220.680.140.140.1018.51.24NANANA5.65.640.2
Cooked TempehTempeh, cooked51.35.841.740.0621.303.91.4NANANA1.910.239.5
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate1326.30.910.423.1302.460.82NANANA0.3910.639.5
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt910.360.060.0110.140181.65NANANA4.96.939
Canned Refried BeansRefried beans, canned, traditional style1112.230.70.190.40150.6000.64.15.5339
Adzuki BeansRaw Adzuki Beans30.40.160.058NA0.034019NANANANA3.866.0438.6
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned1200.340.0870.0660.08018.2NANANANA7.66.6738.6
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned1100.320.0820.0630.0750180.25NANANA7.66.6338.5
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium1100.320.0820.0630.0750180.25NANANA7.66.6338.5
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt82.60.310.0690.0070.16019.2NANANANA5.545.638
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts65.40.50.0730.0120.12022NANANANANA1.938
Macronutrients in Top 100 Nuts & Legumes with the highest Magnesium content per 100 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 100 calories.
Top 5 nuts & legumes with most amount of magnesium per 100 calories are:
- Soybean, curd cheese
- Shoyu Soy Sauce
- Coconut Water (liquid From Coconuts)
- Hulled Hemp Seeds
- Raw Mothbeans