Hemp SeedsHulled Hemp Seeds55348.84.61027.508.671.50.310.20.85431.6700
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559498.660.1220.7010.71.40.150.131.13630.2592
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574498.540.1119.6014.71.30.070.071.146.530550
Watermelon Seed KernelsDried Watermelon Seed Kernels55747.49.78NA28015.3NANANANANA28.3515
Soy FlourRaw Full-fat Soy Flour43420.731.3810.30327.5NANANA9.638429
FlaxseedSeeds, flaxseed534423.66235.90291.5500.41.1527.318.3392
MothbeansRaw Mothbeans3431.60.360.270.49061.5NANANANANA23381
BrazilnutsDried Brazilnuts65967160.03624.4011.72.33002.337.514.3376
Sesame FlourHigh fat Sesame Flour526375.20.2816026.6NANANANANA30.8361
Roasted Sesame SeedsRoasted Whole Sesame Seeds565486.720.3620.7025.7NANANANA1417356
Whole Sesame SeedsDried Whole Sesame Seeds57349.76.960.3821.4023.50.3NANANA1217.7351
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567486.720.3620.70260.48NANANA1717346
Sesame Seed KernelsDried Hulled Sesame Seed Kernels63161.29.060.2625.2011.70.480.070.10.3111.620.5345
ChiaDried Chia Seeds48630.73.33185.84042NANANANA34.416.5335
Sunflower SeedsDried Sunflower Seed Kernels58451.54.460.06230202.62NANA2.58.620.8325
Sunflower Seed ButterSunflower Seed Butter no Salt61755.24.680.059.74023.310.50010.55.717.3311
Dried PilinutsNuts, pilinuts, dried71979.631NA7.603.98NANANANANA11302
Cashew NutsRaw Cashew Nuts553447.80.0627.80305.90.050.055.83.318.2292
SoybeansRaw Soybeans446202.91.339.930307.33NANANA9.336.5280
Plain Almond ButterPlain Almond Butter no Salt61455.54.150.00713.60194.4300.024.3410.321279
Roasted AlmondsDry Roasted Almonds59852.54.10.01130214.860.010.014.751121279
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added607554.2013.5017.74.5500.044.3810.521.2274
Oil Roasted CashewsOil Roasted Cashew Nuts58047.88.480.0688.4803050.080.084.843.317273
AlmondsNuts, almonds579503.80.00312.3021.64.350.110.173.9512.521270
Blanched AlmondsNuts, almonds, blanched59052.53.950.00412.4018.74.6300.034.469.921.4268
Mungo BeansRaw Mungo Beans3411.640.1110.072059NANANANA18.325.2267
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds44619.43.670.0778.76053.8NANANANA18.418.6262
Roasted CashewsDry Roasted Cashew Nuts57446.49.160.167.66032.75NANANA315.3260
Cashew ButterPlain Cashew Butter no Salt58749.49.760.178.17027.6NANANANA217.6258
Pine NutsDried Pine Nuts67368.44.90.16330133.60.070.073.453.713.7251
Pinyon Pine NutsDried Pinyon Pine Nuts629619.380.7925019.3NANANANA10.711.6234
Soy CheeseSoybean, curd cheese1518.11.170.544.0306.91.6NANANA012.5228
Soy NutsDry-roasted Soybeans44921.63.131.4410.8029NANANANA8.143.3228
Large Lima BeansRaw Large Lima Beans3380.690.160.0950.22063.48.5NANANA1921.5224
Broadbeans Raw Broadbeans 3411.530.250.0460.58058.35.7NANANA2526192
White BeansRaw White Beans3330.850.220.170.2060.32.1NANANA1523.4190
Great Northern BeansRaw Great Northern Beans3391.140.360.210.26062.42.26NANANA2022189
Mung BeansRaw Mung Beans3471.150.350.0270.36062.66.6NANANA16.324189
French BeansRaw French Beans3432.020.220.770.44064NANANANA2519188
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3350.930.220.130.290638.3NANANA20.620.6188
Common CowpeasRaw Common Cowpeas3361.260.330.20.340606.9NANANA10.623.5184
Small White BeansRaw Small White Beans3361.180.30.230.28062.3NANANANA2521183
Pigeon Peas Raw Pigeon Peas 3431.50.330.0350.78062.8NANANANA1521.7183
Pink BeansRaw Pink Beans3431.130.290.220.270642.14NANANA12.721182
Peanut ButterSmooth Peanut Butter58849.59.50.03911.30246.504.12.45.722179
Dry-roasted PeanutsDry-roasted Peanuts, no salt58749.77.720.0269.7021.34.9004.98.424.4178
Pinto BeansRaw Pinto Beans3471.230.240.240.17062.62.100.131.9815.521.4176
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt59952.58.70.03815015.34.180.080.084.039.428176
Navy BeansRaw Navy Beans3371.50.170.540.34NA60.83.8800.213.3315.322.3175
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts64662.44.50.068.4017.64.90.070.074.759.415173
HickorynutsDried Hickorynuts65764.47.041.0520.6018.3NANANANA6.412.7173
Black BeansRaw Black Beans3411.420.370.280.33062.42.12NANANA15.521.6171
PeanutsRaw Peanuts56749.26.280.00315.60164.7NANANA8.526168
Chickpea flourChickpea flour (besan)3876.70.690.112.8705811NANANA1122.4166
Peanut SpreadLow Sugar Peanut Spread6505510.20.09116014.26.35NANANA7.825164
HazelnutsNuts, hazelnuts or filberts62860.84.460.0877.83016.74.340.070.074.29.715163
Black Turtle BeansRaw Black Turtle Beans3390.90.230.180.21063.32.12NANANA15.521.3160
Blanched HazelnutsBlanched Hazelnuts Or Filberts629614.670.0585.50173.50.070.073.351113.7160
Chunk Style Peanut ButterPeanut butter, chunk style, without salt589507.60.07814021.68.404.24.2824160
WalnutsEnglish Walnuts65465.26.139.138013.72.60.090.082.436.715.2158
Cranberry BeansRaw Cranberry Beans3351.230.320.240.29060NANANANA24.723156
Roasted SoybeansSoybeans roasted without salt46925.43.671.712.6030.2NANANANA17.738.6145
Kidney BeansRaw All Types Kidney Beans3330.830.120.280.180602.23NANANA2523.6140
Red Kidney BeansRaw Red Kidney Beans3371.060.150.360.23061.32.1NANANA1522.5138
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried3631.80.270.0450.42079.8NANANANANA6.82137
Roasted PecansDry Roasted Pecans71074.36.30.9919.6013.64.060.040.0449.49.5132
Almond pasteNuts, almond paste45827.72.630.25.5804836.3NANANA4.89130
Macadamia NutsRaw Macadamia Nuts71875.8120.211.30144.570.070.074.438.67.9130
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt58249.85.20.06932.80242.73NANANA1119.3129
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt61956.85.950.07937.4020.6NANANANA11.517.2129
Adzuki BeansRaw Adzuki Beans3290.530.19NA0.11063NANANANA12.720127
PecansPecans nuts691726.180.9920.60143.970.040.043.99.69.17121
Oil Roasted PecansNuts, pecans, oil roasted, without salt added71575.27.241.0322.60133.970.040.043.99.59.2121
Pistachio NutsRaw Pistachio Nuts56045.35.90.29140277.660.240.326.8710.620121
Roasted Macadamia NutsDry Roasted Macadamia Nuts71876120.21.3013.44.140.070.07487.8118
NattoNatto211111.60.735.48012.74.9NANANA5.419.4115
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried3601.240.180.0310.29081.4NANANANANA5.25115
Roasted PistachiosDry Roasted Pistachio Nuts572465.650.2113028.37.740.220.257.110.321109
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt1170.550.120.090.17021NANANANANA7.8104
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1180.450.120.0880.11021NANANANA3.88.398
TahiniSesame Butter from Roasted Kernels59553.87.530.41230210.49NANANA9.31795
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate270202.91.351008.86NANANANA3.91995
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed6846961.3NA0.76021.5NANANANANA5.392
Toasted Dried CoconutToasted Dried Coconut Meat5924741.7NA0.51044.4NANANANANA5.392
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted2391.20.180.030.28052.4NANANANANA4.590
Dried CoconutDried Coconut Meat66064.557.200.71023.77.35NANANA16.36.8890
Boiled SoybeansBoiled Soybeans no Salt1728.971.30.64.4708.363NANANA618.286
Chinese ChestnutsRaw Chinese Chestnuts2241.10.160.0280.26049NANANANANA4.284
FalafelHome prepared Falafel333182.40.110.5032NANANANANA13.382
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1170.580.099NA0.25020.7NANANANANA8.1482
TempehTempeh192112.540.254.0507.642.7NANANA3.720.381
Chickpeas Raw Chickpeas 3786.040.60.12.6306310.7NANANA1220.579
Cooked TempehTempeh, cooked19511.43.40.122.507.622.7NANANA3.72077
Commercial HummusHummus, commercial237182.560.738.080150.620.2800.345.57.875
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
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1320.540.140.110.13023.70.32NANANA8.78.8670
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt1420.640.170.130.15026NANANANA10.48.9768
Macronutrients in Top 100 Nuts & Legumes with the highest Magnesium content per 100 g
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 grams.
Top 5 nuts & legumes with most amount of magnesium per 100 grams 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