9 Foods With More Magnesium Than Dark Chocolate

Nine foods contain more magnesium per 100 grams than dark chocolate, which has 228 mg of magnesium per 100 g. The highest magnesium sources include hemp seeds at 700 mg, pumpkin seeds at 592 mg, and flaxseed at 392 mg.

This article highlights foods that provide more magnesium than dark chocolate, ranked per 100 grams. Dark chocolate is known for its rich magnesium content, but several other foods surpass it.

Foods With More Magnesium Than Dark Chocolate

The following table presents the foods with higher magnesium content, ranked accordingly.

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 dark chocolate
1	Hemp Seeds	700 mg	167%	207%
2	Pumpkin Seeds	592 mg	141%	160%
3	Flaxseed	392 mg	93%	72%
4	Brazil Nut	376 mg	90%	65%
5	Sesame Seeds	351 mg	84%	54%
6	Chia Seeds	335 mg	80%	47%
7	Sunflower Seeds	325 mg	77%	43%
8	Cashew	292 mg	70%	28%
9	Almond	270 mg	64%	18%

For reference, dark chocolate has 228 mg of magnesium per 100 g, about 54% 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 dark chocolate (228 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, which significantly exceeds the magnesium content found in dark chocolate.

Does dark chocolate have a lot of magnesium?

Dark chocolate does contain a considerable amount of magnesium, with 228 mg per 100 g, which is 54% of the Daily Value based on a 420 mg standard.

How much magnesium do you need per day?

The recommended daily intake of magnesium for adults is 420 mg, making it essential to include magnesium-rich foods in your diet.

Are these magnesium values per 100 grams or per serving?

The magnesium values listed for these foods are per 100 grams, ensuring a consistent comparison with dark chocolate.

Key Takeaways

• Hemp seeds are the richest source of magnesium.
• Dark chocolate provides 228 mg of magnesium per 100 g.
• Pumpkin seeds and flaxseed also offer high magnesium content.
• Daily magnesium needs for adults are 420 mg.