Magnesium-rich foods in Indian kitchens are mostly seeds, nuts, pulses, and millets, and the figures differ widely from one food to the next. This guide ranks common foods by magnesium content per 100 g using the Indian Food Composition Tables (IFCT 2017) and compares them with the ICMR-NIN 2020 requirement. It is for anyone who wants to know which foods to put on the plate to reach the daily recommendation, whether you eat dairy, eggs, or neither. It covers food sources only, and it says plainly what a food table cannot tell you.
Magnesium Rich Foods: The Quick Answer
Per 100 g, the foods high in magnesium in the IFCT are sunflower seeds (413 mg), black sesame seeds (390 mg), white sesame seeds (372 mg), linseeds (349 mg), black amaranth seed (325 mg), almonds (318 mg) and cashew nuts (307 mg). Among everyday staples, brown soybean has 259 mg, ragi 146 mg, wheat atta 125 mg, and spinach 87 mg. The ICMR-NIN 2020 RDA is 440 mg a day for adult men and 370 mg for adult women, so your magnesium intake depends on the amounts of each food you actually eat, and your total magnesium intake is the sum of the mg of magnesium in everything you eat that day. Brown rice and other whole grains sit in the middle of the list.
How Much Magnesium Do You Need a Day?
The ICMR-NIN 2020 report sets the magnesium RDA at 440 mg a day for adult men and 370 mg for adult women, with estimated average requirements (EAR) of 370 mg and 310 mg. The 2010 RDAs were 340 mg and 310 mg, so the recommended daily intake was raised. The recommended daily magnesium intake varies by age and gender, and the ICMR-NIN table lists separate values for men and women. How much magnesium you need differs by age groups and life stage, and the full table is in the ICMR-NIN report. A doctor or registered dietitian can tell you what applies to you. Enough magnesium from food depends on the mg of magnesium in what you eat, which is what the tables below show.
Foods High in Magnesium: Magnesium per 100 g
All values are per 100 g of the raw edible portion from the IFCT 2017. The share columns divide the magnesium by the adult RDA for men (440 mg) and women (370 mg). These are the foods rich in magnesium in the IFCT, and the foods richest in magnesium by weight are seeds, which is why we rank them first.
| Food (per 100 g) | Magnesium | Share of men's RDA | Share of women's RDA |
|---|---|---|---|
| Sunflower seeds | 413 mg | 94% | 112% |
| Black sesame (gingelly) seeds | 390 mg | 89% | 105% |
| White sesame (gingelly) seeds | 372 mg | 85% | 101% |
| Linseeds | 349 mg | 79% | 94% |
| Amaranth seed, black (rajgira) | 325 mg | 74% | 88% |
| Almonds | 318 mg | 72% | 86% |
| Cashew nuts | 307 mg | 70% | 83% |
| Soybean, brown | 259 mg | 59% | 70% |
| Green gram, whole | 198 mg | 45% | 54% |
| Groundnut (peanut) | 197 mg | 45% | 53% |
| Amaranth leaves, green | 194 mg | 44% | 52% |
| Black gram, whole | 190 mg | 43% | 51% |
| Walnuts | 180 mg | 41% | 49% |
| Rajmah, red | 173 mg | 39% | 47% |
| Bengal gram, whole | 160 mg | 36% | 43% |
| Horse gram, whole | 152 mg | 35% | 41% |
| Ragi (finger millet) | 146 mg | 33% | 39% |
| Jowar | 133 mg | 30% | 36% |
| Wheat flour (atta) | 125 mg | 28% | 34% |
| Bajra | 124 mg | 28% | 34% |
| Drumstick leaves | 97 mg | 22% | 26% |
| Brown rice, raw | 94 mg | 21% | 25% |
| Spinach | 87 mg | 20% | 24% |
| Banana, ripe (poovam) | 44 mg | 10% | 12% |
| Rice, raw, milled | 19 mg | 4% | 5% |
A food that tops the table is not always a food you eat by the cup. Seeds and nuts are eaten in small amounts, so use the table to compare foods per gram, then think about the portion on your plate. Magnesium content varies by food type, variety, and preparation, so treat the table as a guide.
Seeds and Nuts: The Highest Magnesium Content
In the IFCT, the main food groups with magnesium are seeds, nuts, leafy greens, legumes, and whole grains, and dark chocolate is not listed. Seeds lead the IFCT list. Sunflower seeds have 413 mg per 100 g, black and white sesame seeds 390 mg and 372 mg, linseeds 349 mg, and black amaranth seed 325 mg. Among nuts, almonds have 318 mg, cashew nuts 307 mg, groundnuts 197 mg and walnuts 180 mg. Some spices are higher still by weight, such as cumin seeds at 442 mg per 100 g, but they are eaten in tiny amounts, so they add little to a day. We do not give figures for pumpkin seeds or chia seeds because they are not in the IFCT and we have not verified another source. For the calcium side of the same foods, see our guide to calcium-rich foods.
Pulses, Millets and Whole Grains
For everyday cooking, pulses and whole grains matter more than seeds because they are eaten in larger amounts. Brown soybean has 259 mg per 100 g, whole green gram 198 mg, whole black gram 190 mg, black rajmah (Phaseolus vulgaris, similar to black beans) 160 mg, red rajmah 173 mg, whole Bengal gram 160 mg and horse gram 152 mg. Among whole grains and millets, ragi has 146 mg, jowar 133 mg, wheat atta 125 mg, bajra 124 mg and raw brown rice 94 mg. Refining changes the picture: raw milled rice has only 19 mg per 100 g. Read our guide to soya chunks and bodybuilding foods in India for the same foods from a protein angle.
Leafy Greens, Fruit and Vegetables
Among leafy greens and green leafy vegetables, green amaranth leaves have 194 mg of magnesium per 100 g, drumstick leaves 97 mg, and spinach 87 mg. Among fruit and vegetables, the values are lower: ripe banana (poovam) has 44 mg, red-skin potato 26 mg, and ripe local tomato 14 mg. Among animal foods, boiled whole egg has 14 mg per 100 g. These foods contribute to the total, but you need larger weights of them to meet the day's number.
How Much of Each Food Gives the Magnesium RDA?
This table divides the RDA by the magnesium per 100 g. It shows the weight of a single food that would equal the RDA, not a recommended meal.
| Food | Weight for 440 mg (men) | Weight for 370 mg (women) |
|---|---|---|
| Sunflower seeds | about 107 g | about 90 g |
| White sesame seeds | about 118 g | about 99 g |
| Almonds | about 138 g | about 116 g |
| Brown soybean | about 170 g | about 143 g |
| Ragi | about 301 g | about 253 g |
| Wheat atta | about 352 g | about 296 g |
| Spinach | about 506 g | about 425 g |
| Banana, ripe | about 1,005 g | about 845 g |
Reaching the RDA from one food takes a large weight of most of them, so a mix of foods is the practical route. Add up the listed magnesium of what you eat across a day and compare it with your RDA, rather than relying on one headline food. Our guide on how much protein you really need follows the same step-by-step approach, and our guide to electrolytes covers other minerals in the diet. You can also browse our salty electrolytes range.
Magnesium Absorption, Supplements and Claims We Do Not Make
This guide compares magnesium content only. Magnesium is an essential mineral, and some pages call it an extremely important mineral, but we make no health benefits claims for any food or for magnesium, including whether it can maintain good health or optimal health, support bone health, bone density, nerve function, brain function, muscle contraction, energy metabolism, digestive health, heart health, cardiovascular health, heart disease, cardiovascular disease, chronic diseases, blood sugar, blood sugar control, blood pressure, healthy blood pressure, blood pressure regulation, sleep, stress, bodily functions, overall health or overall well-being. We make no claims about magnesium absorption, vitamin C, B vitamins, or whether leafy green vegetables, cooked black beans, cooked swiss chard, cooked spinach, cooked quinoa or a tasty snack of seeds provide magnesium in significant amounts or a healthy dose beyond the figures above. We do not claim that magnesium deficiency causes muscle cramps and spasms, fatigue and weakness, nausea and loss of appetite, abnormal heart rhythms, or tingling and numbness. We do not claim that magnesium contributes to energy production, is involved in over 300 enzymatic reactions, supports muscle and nerve function, blood glucose control, insulin sensitivity or healthy blood vessel dilation, regulates neurotransmitters, aids muscle relaxation, or may reduce stress and anxiety. We do not quote 150 mg per 28 g for pumpkin seeds, 64 mg per 28 g for dark chocolate, 60 mg per half cup for cooked black beans, 80 mg per ounce for almonds or 111 mg per ounce for chia seeds, or the US figures of 400 to 420 mg and 310 to 320 mg, or 300 mg and 270 mg, and we make no claim that exceeding 400 mg causes problems or that many people do not meet requirements. We do not cover magnesium deficiency, magnesium levels, too much magnesium, excessive magnesium intake, magnesium supplements, or an upper limit, and we do not use US recommendations or per-ounce and per-cup values, because serving sizes vary. We give no figures for pumpkin seeds, chia seeds, dark chocolate, tofu, fatty fish, healthy fats, fortified foods, or dairy, since they are not in the IFCT. We do not rate a balanced diet, a healthy diet, your daily diet, or other nutrients, and this is not a plan for incorporating magnesium-rich foods into your day. Check the label of any packaged food. Nothing here replaces advice from a doctor, registered dietitian, or other healthcare provider. If you have a kidney condition or take medicines, ask a doctor before changing your diet or taking supplements. For the signs of mineral imbalance, see our separate guide on electrolyte deficiency symptoms.
Frequently Asked Questions
Which food has the highest magnesium?
In the IFCT 2017, cumin seeds have 442 mg per 100 g, sunflower seeds 413 mg, poppy seeds 393 mg, and black sesame seeds 390 mg. Spices are eaten in small amounts, so look at your portion as well as the figure per 100 g.
Which Indian foods are high in magnesium?
By the IFCT, sesame seeds (372 to 390 mg per 100 g), almonds (318 mg), cashew nuts (307 mg), brown soybean (259 mg), whole green gram (198 mg), ragi (146 mg), wheat atta (125 mg) and bajra (124 mg) are common Indian foods with high magnesium content.
How much magnesium do I need a day?
The ICMR-NIN 2020 RDA is 440 mg for adult men and 370 mg for adult women. Add up the magnesium in your foods using the table above and any pack labels. A doctor or dietitian can advise you if you are unsure.
Is banana a good magnesium source?
Ripe banana (poovam) has 44 mg per 100 g in the IFCT, far below almonds (318 mg) or sesame seeds (372 to 390 mg). It would take about 1 kg to reach the men's RDA from banana alone.
Which vegetarian foods are rich in magnesium?
Vegetarian foods with high magnesium in the IFCT include seeds, nuts, brown soybean, whole green gram, whole black gram, rajmah, ragi, jowar, bajra, and wheat atta. All of these are plant foods.
Does refining change the magnesium in grains?
In the IFCT, raw brown rice has 94 mg per 100 g and raw milled rice 19 mg, and whole wheat atta has 125 mg against 31 mg for refined wheat flour. We make no claim about why.
The Bottom Line
For magnesium content per 100 g, seeds and nuts lead, followed by soybean, pulses and millets, while fruit, vegetables and polished rice sit far lower. Add up your magnesium intake for the day in mg of magnesium against the ICMR-NIN RDA of 440 mg for men and 370 mg for women, and check the label of anything packaged.
This article is for general information and is not medical advice. Values are from the IFCT 2017 (raw edible portion per 100 g) and the ICMR-NIN 2020 Recommended Dietary Allowances (magnesium RDA 440 mg for adult men and 370 mg for adult women; EAR 370 mg and 310 mg). Magnesium varies by variety, region and preparation, and your food may differ.
