Hemp SeedsHulled Hemp Seeds2786.35NA31.6277830NA654947631022039.319.7
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels1835.33NA35235018NA4894321137.327.83120.8
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels2065.06NA32218318NA4660312837.371.430.38.06
Watermelon Seed KernelsDried Watermelon Seed Kernels2142.72NA2920446.4NA29972572NA39340.620
Soy FlourRaw Full-fat Soy Flour81811.6NA25.317039.0312461961998229.851.615.620.5
FlaxseedSeeds, flaxseed10124.84NA22.715569.85NA2548322710111917.227.6
MothbeansRaw Mothbeans5952.73NA4315127.22NA1941472732.51197.6238.4
BrazilnutsDried Brazilnuts6356.9NA9.6414924.85NA287726167608121613.6
Sesame FlourHigh fat Sesame Flour6316.03NA60.214335.9NA32031679NA16342.33.57
Roasted Sesame SeedsRoasted Whole Sesame Seeds39259.8NA58.614139.9NA2532188513743.728.413
Whole Sesame SeedsDried Whole Sesame Seeds387016.2NA57.713939.76NA2496185713743.730.818.6
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels5205.8NA3113735.66NA3072161113715540.620
Sesame Seed KernelsDried Hulled Sesame Seed Kernels2385.56NA25.213695.7NA2647146913718726.715
ChiaDried Chia Seeds25043.67NA30.6133011NA3413161521963.51823
Sunflower SeedsDried Sunflower Seed Kernels3107.14NA2112907.74NA2619256021035.72018.8
Sunflower Seed ButterSunflower Seed Butter no Salt2546.34NA16.412348.23NA264322864141219.42.46
Dried PilinutsNuts, pilinuts, dried5753.8NA1411999.2NA22822012NA1211.811
Cashew NutsRaw Cashew Nuts1478.7NA26.511596.57NA235426197947.62320.6
SoybeansRaw Soybeans10996.6NA62.3111110NA2794713270.67.9419.434
Plain Almond ButterPlain Almond Butter no Salt13773.7NA1411078.46NA201629699.5327.8136.5
Roasted AlmondsDry Roasted Almonds10644.36NA1511078.86NA186928307.9412139.57
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added11553.8NA14.610879.76NA1850277416.33.971211
Oil Roasted CashewsOil Roasted Cashew Nuts1718.1NA2410846.62NA2108250880.651.621.214
AlmondsNuts, almonds10684.1NA14.710728.651801909290916.33.9712.417.5
Blanched AlmondsNuts, almonds, blanched9374.08NA1310647.3NA1909261612.775.411.818
Mungo BeansRaw Mungo Beans5483.9NA3010606.06NA1504390132.515113.343
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds2182.74NA1310401.97NA3653647NA71.44118
Roasted CashewsDry Roasted Cashew Nuts1798.8NA2410323.28NA1945224246.463.522.26.75
Cashew ButterPlain Cashew Butter no Salt1718.7NA2010243.23NA1814216745.659.520.511.7
Pine NutsDried Pine Nuts63.55.25NA229963513228223692.787.9425.69.05
Pinyon Pine NutsDried Pinyon Pine Nuts31.84.1NA1292917NA1392492NA2861723.4
Soy CheeseSoybean, curd cheese7461.5NA22.29053.53NA88179066.779.46.83281
Soy NutsDry-roasted Soybeans5564.3NA15.79058.67NA2576541476.67.94193.18
Large Lima BeansRaw Large Lima Beans3212.94NA308896.64NA1528684228.671.411.240.4
Broadbeans Raw Broadbeans 4093.27NA26.67626.45NA1671421532.551.612.543.6
White BeansRaw White Beans9533.9NA41.47547.13NA119571245163.514.645
Great Northern BeansRaw Great Northern Beans6953.32NA21.77505.65NA177455055155.69.1742.5
Mung BeansRaw Mung Beans5243.73NA26.87504.1NA1457494532.559.510.636
French BeansRaw French Beans7381.75NA13.57464.76NA120752235171.47.5442.7
Thin Seeded Lima BeansRaw Thin Seeded Lima Beans3212.64NA24.67466.7NA1469556827.851.610.348
Common CowpeasRaw Common Cowpeas4373.35NA337306.06NA1683441335.763.513.447.4
Small White BeansRaw Small White Beans6872.52NA30.77265.07NA176661205147.61146.5
Pigeon Peas Raw Pigeon Peas 5164.2NA20.87267.1NA1457552532.567.51142
Pink BeansRaw Pink Beans5163.2NA277225.46NA1647581151.631.81040
Peanut ButterSmooth Peanut Butter2142.2712.38.577105.4NA13302350160188910.66.15
Dry-roasted PeanutsDry-roasted Peanuts, no salt2301.7NA6.277067.1NA144125163724117.2
Pinto BeansRaw Pinto Beans4483.54NA206994.56NA1631552911147.69.0545
Oil-Roasted PeanutsOil-Roasted Peanuts no Salt2422.1NA6.036997.32NA157628811324135.75
Navy BeansRaw Navy Beans5833.3NA21.86955.63NA1615470343.72014.548
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts4886.95NA17.468722NA1230299716.309.9210
HickorynutsDried Hickorynuts2422.93NA8.468718.3NA13341730323.971710.5
Black BeansRaw Black Beans4883.34NA206794.2NA1397588612.72014.543.7
PeanutsRaw Peanuts3654.54NA186677.68NA1492279828.671.41325.8
Chickpea flourChickpea flour (besan)1793.6NA19.36596.35NA12623358332541141
Peanut SpreadLow Sugar Peanut Spread2863NA11.36517.85NA13893247361159147.66
HazelnutsNuts, hazelnuts or filberts4526.85NA18.764724.5NA115126999.5309.7221
Black Turtle BeansRaw Black Turtle Beans6353.97NA34.56353.97NA1746595312.735.78.7343.7
Blanched HazelnutsBlanched Hazelnuts Or Filberts5916.35NA1363550.2NA1230261216.308.7323
Chunk Style Peanut ButterPeanut butter, chunk style, without salt1792.312.37.546357.14NA1266295732.567.5114.52
WalnutsEnglish Walnuts3896.3NA11.562713.583.31373175019.47.9412.316
Cranberry BeansRaw Cranberry Beans5043.15NA206193.65NA1476528750.42414.449
Roasted SoybeansSoybeans roasted without salt5483.3NA15.55758.56NA14415834761612.57.74
Kidney BeansRaw All Types Kidney Beans5683.8NA32.55564.05NA1615558012.7951146.6
Red Kidney BeansRaw Red Kidney Beans3292.778.7326.65484.4NA1611539412.747.61146.6
Dried Chinese ChestnutsNuts, chestnuts, chinese, dried1152.34NA9.154410.3NA6152881NA205.635.3
Roasted PecansDry Roasted Pecans2864.63NA1152415.6NA11631683163.97204.45
Almond pasteNuts, almond paste6831.8NA6.355163.4NA1024124616.735.75.8756
Macadamia NutsRaw Macadamia Nuts3373NA14.651616.4NA746146114.3205.165.4
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt2787.26NA155128.37NA4584337431512214.76
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt2267.28NA275128.4NA45961949NA12213.97
Adzuki BeansRaw Adzuki Beans2624.34NA19.85046.87NA1512497712.3202053.3
PecansPecans nuts2784.7639.7104801862109916271501814
Oil Roasted PecansNuts, pecans, oil roasted, without salt added2664.76NA9.848014.7NA10441556243.9717.74.5
Pistachio NutsRaw Pistachio Nuts4175.1613.515.64804.76NA1945406827.83.978.7317.3
Roasted Macadamia NutsDry Roasted Macadamia Nuts2782.26NA10.546812NA786144146.4165.16.4
NattoNatto8612.65NA344566.06NA69128933527.812218
Dried Japanese ChestnutsNuts, chestnuts, japanese, dried2865.2NA13.445614.7NA6713048NA13510.239.5
Roasted PistachiosDry Roasted Pistachio Nuts4255.13NA164334.93NA1861399739.7249.37.34
Boiled MothbeansMothbeans, mature seeds, cooked, boiled, without salt120.65NA12.54132.1NA59512071139.72.34275
Boiled Yardlong BeansYardlong beans, mature seeds, cooked, boiled, without salt1670.89NA10.53891.93NA718125011204.3273
TahiniSesame Butter from Roasted Kernels16916.4NA35.53775.78NA2905164313745618.312
Fried Tofu, prepared with calcium sulfateTofu, fried, prepared with calcium sulfate38141.58NA19.33775.93NA113957911363.57.9201
Creamed Dried Coconut MeatNuts, coconut meat, dried (desiccated), creamed1033.2NA13.336511NA8302187NA1478.16.63
Toasted Dried CoconutToasted Dried Coconut Meat1073.22NA13.536511NA8372199NA1478.143.97
Roasted Chinese ChestnutsNuts, chestnuts, chinese, roasted75.41.54NA5.953576.78NA4051893NA163.7160
Dried CoconutDried Coconut Meat1033.16NA1335711NA818215573.41477.9812
Boiled SoybeansBoiled Soybeans no Salt4051.6NA20.43413.27NA9722044293.974.56248
Chinese ChestnutsRaw Chinese Chestnuts71.41.44NA5.63336.35NA3811774NA123.45174
FalafelHome prepared Falafel2141.02NA13.63252.74NA76223223.9711675.95137
Boiled Hyacinth BeansHyacinth beans, mature seeds, cooked, boiled, without salt1591.35NA183251.9NA47613381127.811.3274
TempehTempeh4412.22NA10.73215.16NA10561635035.74.52237
Chickpeas Raw Chickpeas 2262.6NA173148.45NA100028500951130.5
Cooked TempehTempeh, cooked3812.14NA8.453065.1NA10041592055.66.23236
Commercial HummusHummus, commercial1871.5NA102984.6NA718123818.716915.7228
Boiled Yellow BeansBeans, yellow, mature seeds, cooked, boiled, without salt2460.74NA9.842941.8NA72612905.16204.2250
Dried peeled European ChestnutsNuts, chestnuts, european, dried, peeled2542.6NA9.52944.7NA5443933NA1471.435.7
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled2662.58NA9.452945.16NA69539137.141471.437.5
ShoyuShoyu Soy Sauce1310.17NA5.752944.04NA65917262218013.45282
Boiled Black BeansBeans, black, mature seeds, cooked, boiled, without salt1070.83NA8.332781.76NA55614094.763.974.45261
Boiled Small White BeansBeans, small white, mature seeds, cooked, boiled, without salt2900.59NA11.32702.02NA67118385.167.944.33251
Minerals in Top 100 Nuts & Legumes with the highest Magnesium content per 14 oz
In the above table you can find and compare the amount of minerals in all nuts & legumes , sorted by most amount of Magnesium per 14 ounces.
Top 5 nuts & legumes with most amount of magnesium per 14 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