Foods high in magnesium

Magnesium is a mineral that helps muscles and nerves work normally and supports bone health. This list ranks foods by their magnesium content per 100g. Dried agar, dried raw kombu seaweed, melon seeds and dried raw wakame seaweed lead the list. Other foods listed include dried spinach, Brazil nut kernels, sunflower seeds and tahini paste.

The amount of magnesium in a typical serving depends on how much of the food is eaten. Dried foods may be eaten in small quantities or soaked before use, so their ranking does not necessarily reflect their contribution to magnesium intake. Full nutrient figures are provided in the tables below.