Dried BeechnutsNuts, beechnuts, dried576505.71.718.4033.5NANANANANA6.20
Soy VermicelliVermicelli, made from soy3310.10.0140.0040.038082.317.4NANANA3.90.12
Long Rice Chinese NoodlesLong Rice Chinese Noodles, dehydrated3510.060.0170.0010.0170860NANANA0.50.163
Chocolate SoymilkUnfortified Chocolate Soymilk631.530.240.0750.5809.957.86NANANA0.42.2615
Boiled Japanese ChestnutsBoiled and Steamed Japanese Chestnuts560.190.0280.0050.045012.6NANANANANA0.8218
YokanYokan, prepared from adzuki beans and sugar2600.120.043NA0.026060.7NANANANANA3.318
Canned Chickpeas RinsedCanned Chickpeas , Rinsed Solids1382.470.210.0360.930234NANANA6.37.0424
Coconut WaterCoconut Water (liquid From Coconuts)190.20.1800.00203.72.6NANANA1.10.7225
SoymilkSoymilk Unfortified541.750.210.0750.5806.34NANANA0.63.2725
Canned Chickpeas Canned Chickpeas , Solids1392.770.210.0360.93022.54NANANA6.47.0526
OkaraOkara761.730.190.0890.67012.2NANANANANA3.5226
Canned Kidney BeansCanned All Types Kidney Beans840.60.140.0820.11014.51.85001.854.35.227
Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)613.70.530.251.8401.180.7NANANA0.27.1727
Canned CowpeasCanned Common Cowpeas770.550.140.0870.15013.6NANANANA3.34.7428
Raw Coconut CreamNuts, coconut cream, raw (liquid expressed from grated meat)33034.730.800.3806.65NANANANA2.23.6328
Canned Red Kidney Beans RinsedCanned Red Kidney Beans, Rinsed Solids1210.930.330.130.22021NANANANA68.129
HummusHome Prepared Hummus1778.61.140.0742.040200.27NANANA44.8629
Soy sauce made from hydrolyzed vegetable proteinSoy sauce made from hydrolyzed vegetable protein600.510.040.020.1307.841.300.700.5729
Canned Red Kidney Beans with LiquidsCanned Red Kidney Beans Solids and Liquids810.360.130.0510.0830151.85001.854.35.230
Canned Pinto Beans RinsedCanned Pinto Beans, Rinsed Solids1170.97NANANA020.8NANANANANA7.0430
Peeled European ChestnutsPeeled Raw European Chestnuts1961.250.240.0530.44044NANANANANA1.6330
Raw Regular Tofu Prepared with Calcium SulfateTofu, raw, regular, prepared with calcium sulfate764.80.690.322.3801.870.62NANANA0.38.130
Canned Baked BeansCanned Baked Beans no Salt1050.40.10.0780.093020.57.8NANANA5.54.832
Canned Cranberry BeansBeans, cranberry (roman), mature seeds, canned830.280.0720.0550.066015NANANANA6.35.5432
Canned Pinto BeansCanned Pinto Beans, Solids1140.90.160.160.12020.20.54000.545.5732
Canned Broadbeans Broadbeans (fava beans), mature seeds, canned710.220.0370.0070.084012.4NANANANA3.75.4732
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled2132.260.430.0950.8045.5NANANANA8.12.4232
CoconutRaw Coconut Meat35433.529.700.37015.26.23NANANA93.3332
Frozen Coconut MilkNuts, coconut milk, frozen (liquid expressed from grated meat and water)2022118.4NA0.2305.6NANANANANA1.632
Canned Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids820.560.120.120.0860151.02NANANA4.64.633
Canned low Salt Pinto Beans with LiquidsCanned Pinto Beans Solids and Liquids low Salt820.560.120.120.0860151.02NANANA4.64.633
Roasted European ChestnutsNuts, chestnuts, european, roasted2452.20.410.0930.7805310.6NANANA5.13.1733
Canned Black Turtle BeansBeans, black turtle, mature seeds, canned910.290.0750.0570.068016.60.23NANANA6.96.0335
Canned Black Beans low SaltBeans, black, mature seeds, canned, low sodium910.290.0750.0570.068016.60.23NANANA6.96.0335
Canned Refried BeansRefried beans, canned, traditional style9020.630.170.36013.60.54000.543.7535
Tofu, extra firm, prepared with nigariTofu, extra firm, prepared with nigari835.260.920.262.401.180.71NANANA11035
Boiled LentilsLentils, mature seeds, cooked, boiled, without salt1160.380.0530.0370.140201.8NANANA7.9936
Boiled Split PeasPeas, split, mature seeds, cooked, boiled, without salt1180.390.0540.0280.140212.9NANANA8.38.3436
Coconut MilkRaw Coconut Milk230242100.2605.543.34NANANA2.22.337
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)784.170.790.171.4702.850.6NANANA0.99.0437
Canned Refried Beans, fat-freeRefried beans, canned, fat-free790.450.0930.150.13013.50.61000.614.75.3438
Canned Large Lima BeansLima beans, large, mature seeds, canned790.170.0390.0230.052015NANANANA4.84.9339
TamariSoy sauce made from soy (tamari)600.10.0110.0050.03905.571.7NANANA0.810.540
Tofu YogurtTofu yogurt941.80.260.120.90161.24NANANA0.23.540
Boiled Kidney BeansBoiled All Types Kidney Beans1270.50.0730.170.110230.32NANANA6.48.6742
Boiled Broadbeans Broadbeans (fava beans), mature seeds, cooked, boiled, without salt1100.40.0660.0120.15019.71.82NANANA5.47.643
Boiled Large Lima BeansLima beans, large, mature seeds, cooked, boiled, without salt1150.380.0890.0520.120212.9NANANA77.843
Boiled Red Kidney BeansBeans, kidney, red, mature seeds, cooked, boiled, without salt1270.50.0720.170.110230.32NANANA7.48.6745
Canned Coconut MilkNuts, coconut milk, canned (liquid expressed from grated meat and water)19721.319NA0.2302.8NANANANANA2.0246
Boiled Pigeon Peas Pigeon peas (red gram), mature seeds, cooked, boiled, without salt1210.380.0830.0090.2023.3NANANANA6.76.7646
Canned Navy BeansBeans, navy, mature seeds, canned1130.430.110.0850.1020.50.28NANANA5.17.5347
LentilsRaw Lentils3521.060.150.110.41063.42.030.2701.4710.724.647
Boiled Chickpeas Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt1642.60.270.0431.1027.44.8NANANA7.68.8648
MisoMiso19861.030.412.48025.46.26005.412.848
Boiled Mung BeansMung beans, mature seeds, cooked, boiled, without salt1050.380.120.0090.120192NANANA7.6748
Boiled Black Turtle BeansBeans, black turtle, mature seeds, cooked, boiled, without salt1300.350.0890.0680.081024.40.32NANANA8.38.249
Japanese ChestnutsRaw Japanese Chestnuts1540.530.0780.0130.12035NANANANANA2.2549
Boiled Cranberry BeansBeans, cranberry (roman), mature seeds, cooked, boiled, without salt1360.460.120.0910.11024.5NANANANA8.69.3450
Boiled Great Northern BeansBeans, great northern, mature seeds, cooked, boiled, without salt1180.450.140.0840.1021NANANANA78.3350
Boiled Pinto BeansBeans, pinto, mature seeds, cooked, boiled, without salt1430.650.140.140.098026.20.34000.349950
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1682.30.620.280.94032NANANANA4.85.350
Canned Great Northern BeansBeans, great northern, mature seeds, canned1140.390.120.0720.0890211.4NANANA4.97.3751
Canned White BeansBeans, white, mature seeds, canned1140.290.0740.0560.0670210.29NANANA4.87.2651
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes4562826.400.2205236.80.010.5336.29.93.1351
Boiled Adzuki BeansBeans, adzuki, mature seeds, cooked, boiled, without salt1280.10.036NA0.021024.8NANANANA7.37.552
FuyuSalted and Fermented Tofu11681.160.53404.38NANANANANA8.952
Boiled Navy BeansBeans, navy, mature seeds, cooked, boiled, without salt1400.620.0980.180.14NA260.37000.3710.58.2353
Boiled Common CowpeasCowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1160.530.140.0830.14020.83.3NANANA6.57.7353
Boiled Thin Seeded Lima BeansLima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt1260.380.0880.0520.12023.3NANANANA7.78.0453
Hard Tofu, prepared with nigariTofu, hard, prepared with nigari145101.450.674.9704.4NANANANA0.612.753
Carob flourCarob flour2220.650.090.0040.2108949NANANA39.84.6254
Boiled LupinsLupins, mature seeds, cooked, boiled, without salt1192.920.350.130.609.9NANANANA2.815.654
Boiled European ChestnutsBoiled and Steamed European Chestnuts1311.380.260.0580.49027.8NANANANANA254
Boiled Winged BeansWinged beans, mature seeds, cooked, boiled, without salt1475.840.830.0941.46015NANANANANA10.654
Boiled French BeansBeans, french, mature seeds, cooked, boiled, without salt1290.760.0830.290.17024NANANANA9.47.0556
Lotus SeedsRaw Lotus Seeds890.530.0880.0270.29017.3NANANANANA4.1356
Boiled Chinese ChestnutsBoiled and Steamed Chinese Chestnuts1530.760.110.0190.18033.6NANANANANA2.8858
Raw Firm Tofu Prepared with Calcium SulfateTofu, raw, firm, prepared with calcium sulfate1448.721.260.584.3402.78NANANANA2.317.358
Red LentilsRaw Pink Or Red Lentils3582.170.380.250.89063NANANANA112459
Fried TofuTofu, fried270202.91.351008.862.72NANANA3.91960
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2072.70.730.331.1040NANANANA66.262
Boiled White BeansBeans, white, mature seeds, cooked, boiled, without salt1390.350.0910.0690.0830250.34NANANA6.39.7363
Boiled Mungo BeansMungo beans, mature seeds, cooked, boiled, without salt1050.550.0380.340.024018.32NANANA6.47.5463
Split Green PeasRaw Split Green Peas3643.90.410.160.86061.63.1400.442.7222363
Roasted Japanese ChestnutsNuts, chestnuts, japanese, roasted2010.80.120.020.19045NANANANANA2.9764
Boiled Pink BeansBeans, pink, mature seeds, cooked, boiled, without salt1490.490.130.0960.110280.36NANANA5.39.0665
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.9768
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.8670
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt1441.080.280.210.25025.30.34NANANA10.49.1674
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled3693.90.740.171.4078.4NANANANANA574
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled3744.450.840.191.57077.3NANANANA11.76.474
ShoyuShoyu Soy Sauce530.570.0730.0290.2304.930.400.30.10.88.1474
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.875
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.72077
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.579
TempehTempeh192112.540.254.0507.642.7NANANA3.720.381
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.382
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.1482
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.284
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.286
Macronutrients in Top 100 Nuts & Legumes with the lowest Magnesium content per 100 g
In the above table you can find and compare the amount of macronutrients in all nuts & legumes , sorted by least amount of Magnesium per 100 grams.
Top 5 nuts & legumes with least amount of magnesium per 100 grams are:
- Dried Beechnuts
- Vermicelli, made from soy
- Long Rice Chinese Noodles, dehydrated
- Unfortified Chocolate Soymilk
- Boiled and Steamed Japanese Chestnuts