A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
Use the tables to compare real options for your goal — values are per 100 g unless stated otherwise on the label.
Nutrition selection
A curated food list to compare nutrients, calories and dietary context without focusing on just one item.
Advertising
Reserved space for contextual ads.
Total foods
100
items analyzed
Best choice
Cheese, "flor de guía" typr
Average protein
13,3 g
per 100g
Average carbs
23,3 g
per 100g
Average fat
25,1 g
per 100g
This curated list displays the top 100 foods richest in magnesium, based on the DATA.top_foods and foods dataset. It highlights the most magnesium-dense options, useful for making informed dietary choices focused on magnesium intake and overall health.
Foods like molluscs, certain cheeses, and seeds lead the rankings, offering dense magnesium along with other nutrients beneficial for health.
This curated list displays the top 100 foods richest in magnesium, based on the DATA.top_foods and foods dataset. It highlights the most magnesium-dense options, useful for making informed dietary choices focused on magnesium intake and overall general general health.
Foods like molluscs, certain cheeses, and seeds lead the rankings, offering dense magnesium along with other nutrients beneficial for general general health.
Among the foods, Mollusc, mussel, boiled, drained, without oil, without salt, Brazil stands out with an extraordinary magnesium content of 2,270 mg per 100 g, making it an excellent magnesium source. This is complemented by high Protein and low Carbs, fitting well into diverse diets.
Brazilian leaf, ´Língua de vaca´, raw also ranks high with 915 mg magnesium per 100 g, along with significant calcium and vitamin C, supporting bone general general health and immune function.
Other notable foods include Rice, bran, raw, Brazil and Alga, ágar ágar, em pó, which provide substantial magnesium levels (around 770-790 mg/100 g) along with Fiber and other micronutrients.
Lastly, pumpkin seeds and various cheeses like “flor de guía” further contribute magnesium and Protein, making them practical additions to a magnesium-rich diet.
If your primary goal is **overall general general health**, focus on foods like mussels and the raw Brazilian leaf, ´Língua de vaca´, which offer not only high magnesium but also beneficial vitamins and minerals.
For **muscle gain**, prioritize foods with high Protein and magnesium levels, such as cheeses (“flor de guía,” “zamorano”) and seeds like pumpkin or sunflower seeds, which support muscle function and recovery.
For **weight loss** or low-calorie intake, the low-calorie options like the raw Brazilian leaf are ideal, as they provide magnesium without excess Calories.
Start by incorporating some of the top-ranked magnesium-rich foods such as mussels, the Brazilian leaf, rice bran, or pumpkin seeds into your weekly meals. Compare their macro and micronutrient content to your dietary needs, and adjust portions accordingly. Remember, balance is key to a general general healthy diet, so combine these foods with other nutrient-dense options for optimal general general health benefits.
Use this list as a guide to enhance your magnesium intake practically, always considering your personal general general health goals and dietary restrictions.
🔥 Calories: Calories show energy per 100 g and help you compare portion impact across foods. Use them with protein and carbs to see whether an option fits maintenance, deficit, or surplus goals. A low score does not mean a food is ‘bad’ — it reflects nutrient density for general health, not your specific plan.
💪 Protein: Protein per 100 g shows how concentrated a food is as a protein source. Higher values support muscle recovery, satiety, and meal balance when that is your priority. Compare foods on this page rather than judging a single macro in isolation.
🌾 Carbs: Carbs matter most in context: training days, ketogenic diets, and endurance goals change what ‘good’ looks like. Powders such as maltodextrin score lower on our general-health scale because they are energy-dense with little protein, fiber, or micronutrients — not because they are never useful.
🥑 Fat: Fat carries more than twice the calories per gram than protein or carbs, so small portion changes matter. Moderate fat levels can support hormones and absorption of fat-soluble vitamins. Use this column with calories when balancing satiety and energy density.
The data shown is filtered to match this page’s topic.
The NutriDecide score (1–10) ranks foods on this page by protein, nutrient density, fiber, and a general-health lens — not by taste or whether they fit a specific diet. Low scores (e.g. maltodextrin) usually mean fewer nutrients per calorie; high scores (e.g. soy protein isolate) mean stronger protein and micronutrient density. It is a comparison tool: a low score does not forbid a food when it matches your goal.
| Food | Calories | Protein | Carbs | Fat | Fiber | Score |
|---|---|---|---|---|---|---|
Mollusc, mussel, boiled, drained, without oil, without salt, Brazil | 78,0 | 15,9 | 0,0 | 1,6 | — | 6/10 |
Brazilian leaf, ´Língua de vaca´, raw, Brazil | 9,0 | 0,0 | 1,5 | 0,3 | — | 4/10 |
Rice, bran, raw, Brazil | 218,0 | 0,0 | 11,2 | 19,3 | 24,3 | 4/10 |
Seaweed, agar agar, powder (imported date) | 296,0 | 0,0 | 73,2 | 0,3 | 7,7 | 2/10 |
Wheat, bran, raw, Brazil | 114,0 | 0,0 | 17,8 | 4,7 | 46,4 | 8/10 |
Wheat, bran | 790,8 | 15,6 | 21,7 | 4,2 | 42,8 | 8/10 |
Wheat, bran | 187,0 | 15,6 | 21,7 | 4,2 | 42,8 | 9/10 |
Pumpkin seeds | 605,0 | 30,2 | 10,7 | 49,0 | 6,0 | 5/10 |
Cheese, "pedroches" type | 340,0 | 24,2 | — | 27,0 | — | 4/10 |
Cheese, "grazalema" type | 378,0 | 21,9 | — | 32,3 | — | 3/10 |
Chocolate powder, low sugar, Brazil | 371,0 | 0,0 | 84,9 | 3,5 | 0,0 | 1/10 |
Cocoa, powder, without sugar (imported date) | 207,0 | 0,0 | 20,9 | 13,7 | 37,0 | 6/10 |
Cheese, "zamorano" type | 487,0 | 26,8 | — | 42,2 | — | 4/10 |
Brazilian recipe, with brazilian leaf ´língua de vaca´, with salt (brazilian leaf ´língua de vaca´, dried shrimp, nuts cashew, peanut, coconut milk, ginger, parsley, palm oil, with oil, onion and garlic, with salt) | 281,0 | 7,8 | 4,4 | 25,8 | 1,8 | 3/10 |
Cheese, "ibores" type | 405,0 | 23,9 | — | 34,3 | — | 4/10 |
Cheese, "castellano" type | 462,0 | 26,0 | — | 39,8 | — | 4/10 |
Brazilian leaf, ´Língua de vaca´, cooked, without oil, unsalted, Brazil | 9,0 | 0,9 | 0,9 | 0,2 | — | 4/10 |
Dill | 288,0 | 19,9 | 42,2 | 4,4 | 37,6 | 8/10 |
Cheese, "flor de guía" typr | 388,0 | 27,2 | — | 31,1 | — | 4/10 |
Cheese, "majorero" type | 361,0 | 25,7 | — | 28,8 | — | 4/10 |
Chocolate, powder, soluble (average of different brands) | 368,0 | 8,9 | 71,8 | 5,0 | 9,5 | 3/10 |
Cheese, "tenerife" type | 344,0 | 19,3 | — | 29,7 | — | 3/10 |
Cheese, "tiétar" type | 401,0 | 21,5 | — | 35,0 | — | 3/10 |
Basil | 175,0 | 14,4 | 20,5 | 4,0 | 40,5 | 9/10 |
Basil | 740,6 | 14,4 | 20,5 | 4,0 | 40,5 | 7/10 |
Hyacinth bean, seeds, raw, Brazil | 190,0 | 0,0 | 44,2 | 1,5 | 16,2 | 3/10 |
Sedd, flaxseed | 568,0 | 18,3 | 28,9 | 42,2 | 27,3 | 6/10 |
Coriandro (cilantro), leaves, dehydrated, Brazil | 136,0 | 0,0 | 10,7 | 10,4 | 37,3 | 7/10 |
Sunflower seeds | 575,0 | 27,0 | 20,0 | 43,0 | 2,7 | 4/10 |
Soluble coffee, powder | 501,5 | 18,5 | 11,0 | — | 20,7 | 5/10 |
Soluble coffee, powder | 118,0 | 18,5 | 11,0 | — | 20,7 | 7/10 |
Cheese, "murcia with wine" type | 443,0 | 23,2 | — | 38,9 | — | 3/10 |
Beverage, meal replacement, powder (imported date) | 375,0 | 8,1 | 55,8 | 13,3 | 18,1 | 4/10 |
Fennel, seed (imported date) | 184,0 | 0,0 | 12,5 | 14,9 | 39,8 | 7/10 |
Flaxseed brown, flour, Brazil | 331,0 | 0,0 | 0,0 | 36,8 | 34,5 | 6/10 |
Flaxseed, flour (average of different types), Brazil | 262,0 | 0,0 | 0,0 | 29,1 | 29,1 | 6/10 |
Flaxseed golden, flour, raw, Brazil | 357,0 | 0,0 | 0,0 | 39,7 | 27,3 | 5/10 |
Sesame loose change | 598,0 | 18,2 | 0,9 | 58,0 | 7,9 | 5/10 |
Cumin, seed, raw (imported date) | 407,0 | 17,8 | 33,7 | 22,3 | 10,5 | 4/10 |
Cereal, with wheat bran, All-Bran (imported data) | 224,0 | 0,0 | 44,9 | 4,9 | 29,3 | 5/10 |
Sesame, seed, raw, Brazil | 493,0 | 0,0 | 9,8 | 50,4 | 11,9 | 3/10 |
Cumin | 417,0 | 17,8 | 45,4 | 18,2 | 10,5 | 4/10 |
Cheese, "san simón" type | 446,0 | 26,1 | — | 37,9 | — | 4/10 |
Cheese, "herreño" type | 369,0 | 24,1 | — | 30,2 | — | 4/10 |
Sesame, seed | 579,0 | 20,4 | 11,7 | 50,0 | 11,0 | 4/10 |
Seed, poppy, raw (imported data) | 434,0 | 0,0 | 14,9 | 41,6 | 10,0 | 2/10 |
Seed, poppy, raw (imported data) | 434,0 | 0,0 | 14,9 | 41,6 | 10,0 | 2/10 |
Linseed, seed, Brazil | 330,0 | 0,0 | 9,8 | 32,3 | 33,5 | 6/10 |
Breakfast cereal, whole wheat | 263,0 | 14,0 | 45,6 | 2,7 | 29,0 | 7/10 |
Nori, dried algae (imported data) | 17,0 | 0,0 | 2,7 | 0,7 | 36,4 | 10/10 |
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Food
Protein
High
Carbs
Low
Fat
Low
Calories
Low
Summary
Decide better
It groups 100 foods high in magnesium, highlighting the top options for supporting magnesium intake within a healthy diet.
Begin with Mollusc, mussel, boiled, drained, without oil, without salt, Brazil, and compare protein, fiber, and calories per 100 g.
All values are per 100 g. Adjust mentally for the portion size you actually consume.
Focus on the magnesium content and compare other macro and micronutrients to your dietary goals, keeping in mind the serving size.
Advertising
Reserved space for contextual ads.
Guides connected to common nutrition goals and search intent.
Ranking, list and cluster pages that help search engines discover related topics.