Cofactor in hundreds of enzyme systems; commonly under-consumed.
Every figure here is per 100 g of the food, not per serving. That makes foods comparable to each other, but it is not how anyone eats: 100 g of a dried spice and 100 g of a leafy green are very different portions, so a high position in this list does not tell you what a meal contributes.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.
% DV compares the per-100 g amount with the FDA Daily Value of 420 mg for adults and children aged 4 and over. It is a labelling reference, not a personal target.
24 entries with a measured magnesium value, highest first.
Cannabis sativa
The hulled seed of industrial hemp, a cannabis variety bred to contain negligible THC. The USDA reference entry is for the hulled…
167% of the Daily Value per 100 g
Cucurbita pepo
The hulled green kernels of certain pumpkin and squash varieties, eaten raw or roasted. The USDA reference entry is for the dried…
141% of the Daily Value per 100 g
Salvia officinalis
The grey-green leaf of Salvia officinalis, used fresh or dried and traditionally paired with fatty meats. The USDA entry is per…
102% of the Daily Value per 100 g
Linum usitatissimum
The seed of the flax plant, sold whole, ground or pressed for oil, and the densest common dietary source of plant lignans. The…
93% of the Daily Value per 100 g
Bertholletia excelsa
Large seeds harvested from wild Amazonian trees, notable for concentrating selenium from the soil to a degree no other common…
90% of the Daily Value per 100 g
Cuminum cyminum
The dried seed of Cuminum cyminum, used whole or ground across South Asian, Middle Eastern and Latin American cooking. The USDA…
87% of the Daily Value per 100 g
Sesamum indicum
Small oil-rich seeds used whole, toasted, or ground into tahini across the Middle East, Africa and East Asia. The USDA reference…
84% of the Daily Value per 100 g
Salvia hispanica
Tiny seeds from a Mexican member of the mint family that form a thick gel when hydrated, because of soluble mucilage in the seed…
80% of the Daily Value per 100 g
Coriandrum sativum
The dried fruit of Coriandrum sativum, the same plant whose leaves are sold as cilantro, though the seed tastes citrusy and warm…
79% of the Daily Value per 100 g
Helianthus annuus
The hulled kernels of the sunflower, one of the densest common food sources of vitamin E. The USDA reference entry is for the…
77% of the Daily Value per 100 g
Anacardium occidentale
The kidney-shaped seed that grows beneath the cashew apple, always sold shelled and heat-treated because the shell contains…
70% of the Daily Value per 100 g
Glycine max
The legume behind tofu, soy milk, tempeh and miso, eaten either as mature dry beans or as edamame, the immature green pod…
67% of the Daily Value per 100 g
Origanum vulgare
The dried leaf of Origanum vulgare, dominated by the phenols carvacrol and thymol. The USDA entry is per 100 g of dried leaf,…
64% of the Daily Value per 100 g
Prunus dulcis
The edible seed of a stone fruit closely related to the peach, eaten raw, roasted or ground into flour and butter. The USDA…
64% of the Daily Value per 100 g
Crocus sativus
The dried stigmas of the Crocus sativus flower, harvested by hand and the most expensive spice by weight. The USDA entry is per…
63% of the Daily Value per 100 g
Syzygium aromaticum
The dried flower buds of Syzygium aromaticum, one of the most aromatic spices in common use. The USDA entry is per 100 g of…
62% of the Daily Value per 100 g
Fagopyrum esculentum
A pseudocereal seed from a plant in the rhubarb family, unrelated to wheat and free of gluten. The USDA reference entry is for…
55% of the Daily Value per 100 g
Elettaria cardamomum
The dried seed pods of Elettaria cardamomum, used whole or as ground seed in baking, curries and coffee. The USDA entry is per…
55% of the Daily Value per 100 g
Curcuma longa
The dried, ground rhizome of Curcuma longa, and the yellow base of most curry powders. The USDA entry is per 100 g of the dried…
50% of the Daily Value per 100 g
Chenopodium quinoa
A pseudocereal seed from a plant related to spinach and beet, cooked and used as a grain. The USDA reference entry is for the…
47% of the Daily Value per 100 g
Trigonella foenum-graecum
The hard, bitter seed of a legume-family plant, used whole, ground or sprouted, and responsible for the smell most people…
45% of the Daily Value per 100 g
Myristica fragrans
The seed kernel of Myristica fragrans; mace is the lacy red aril around the same seed. The USDA entry is per 100 g of ground…
44% of the Daily Value per 100 g
Capsicum annuum
Ground dried Capsicum annuum peppers, ranging from sweet to hot and sometimes smoked over oak. The USDA entry is per 100 g of the…
42% of the Daily Value per 100 g
Avena sativa
Whole oat groats that have been steamed and pressed flat so they hydrate quickly. The USDA reference entry is for the dry flake;…
42% of the Daily Value per 100 g