25 Foods With More Magnesium Than a Banana

A total of 25 foods contain more magnesium per 100 grams than a banana, which has 27 mg of magnesium per 100 g. The top three foods with the highest magnesium content are Hemp Seeds at 700 mg, Pumpkin Seeds at 592 mg, and Flaxseed at 392 mg.

This list highlights 25 foods that provide more magnesium than a banana, ranked by their magnesium content per 100 grams. A banana contains 27 mg of magnesium, which is 6% of the Daily Value based on a 420 mg daily intake.

Foods With More Magnesium Than a Banana

The following table ranks these foods according to their magnesium content per 100 grams.

All values are per 100 grams (about 3.5 oz), the standard basis for comparing foods gram for gram.

#	Food	Magnesium (per 100 g)	% Daily Value	% More Than a banana
1	Hemp Seeds	700 mg	167%	2493%
2	Pumpkin Seeds	592 mg	141%	2093%
3	Flaxseed	392 mg	93%	1352%
4	Brazil Nut	376 mg	90%	1293%
5	Sesame Seeds	351 mg	84%	1200%
6	Chia Seeds	335 mg	80%	1141%
7	Sunflower Seeds	325 mg	77%	1104%
8	Cashew	292 mg	70%	981%
9	Almond	270 mg	64%	900%
10	Hazelnut	163 mg	39%	504%
11	Walnut	158 mg	38%	485%
12	Macadamia	130 mg	31%	381%
13	Pecan	121 mg	29%	348%
14	Soybeans	86 mg	20%	219%
15	Multigrain Bread	82 mg	20%	204%
16	Swiss Chard	81 mg	19%	200%
17	Tempeh	81 mg	19%	200%
18	Whole Wheat Bread	75 mg	18%	178%
19	Corn Tortilla	72 mg	17%	167%
20	Black Beans	70 mg	17%	159%
21	Amaranth	65 mg	15%	141%
22	Edamame	64 mg	15%	137%
23	Quinoa	64 mg	15%	137%
24	Cannellini Beans	63 mg	15%	133%
25	Artichoke	60 mg	14%	122%

For reference, a banana has 27 mg of magnesium per 100 g, about 6% of the Daily Value (420 mg).

Track Your Magnesium Intake

Knowing which foods are richest in magnesium only helps if you log what you actually eat. Nutrola identifies food from a photo, barcode or voice entry and returns the calories, macros and key nutrients, so you can see your magnesium intake add up across the day instead of guessing. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

Sources and Method

Magnesium values are from the USDA FoodData Central database, expressed per 100 grams of the food as commonly eaten. Foods are included only when their per-100-gram magnesium content is higher than that of a banana (27 mg), and ranked highest first. Percent Daily Value uses the US reference intake of 420 mg. Values vary with variety, growing conditions and preparation. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

What food has the most magnesium?

Hemp Seeds have the most magnesium, containing 700 mg per 100 g, making them the highest source of magnesium on this list.

Does a banana have a lot of magnesium?

A banana has 27 mg of magnesium per 100 g, which is relatively low compared to many other foods.

How much magnesium do you need per day?

The recommended daily intake of magnesium for adults is 420 mg, which can vary based on age and gender.

Are these magnesium values per 100 grams or per serving?

All magnesium values listed are per 100 grams, ensuring a consistent comparison among the foods.

Key Takeaways

• 25 foods exceed a banana's magnesium content.
• A banana contains 27 mg of magnesium per 100 g.
• Hemp Seeds are the richest source of magnesium.
• Daily magnesium needs for adults are 420 mg.