USDA-derived rankings
Dairy-free foods high in magnesium
Magnesium is a helper mineral in over 300 enzyme reactions, from muscle contraction and sleep to blood sugar control.
Who this is for: Useful if your meals lean on white bread, white rice and processed food, or you train hard and sweat a lot.
Reviewed 20 July 2026. Ranked per typical serving against the fixed adult reference of 300 mg a day.
The clear number one
Hemp Seeds
One serving (30g) gives you 210 mg of magnesium, around 70% of the daily reference in one go.
See the full nutrition score for hemp seedsThe ranking
Ranked by what a typical serving covers, because nobody eats 100g of everything. The badge shows per-100g density: high means at least 30% of the daily reference per 100g, source means at least 15%.
| # | Food | Per serving | Per 100g |
|---|---|---|---|
| 1 | Hemp Seeds | 210 mg70% of daily reference | 700 mghigh |
| 2 | Pumpkin Seeds | 166 mg55% of daily reference | 592 mghigh |
| 3 | Black Beans (cooked) | 120 mg40% of daily reference | 70 mgsource |
| 4 | Quinoa (cooked) | 118 mg39% of daily reference | 64 mgsource |
| 5 | Mackerel | 107 mg36% of daily reference | 97 mghigh |
| 6 | Sunflower Seeds | 91 mg30% of daily reference | 325 mghigh |
| 7 | Buckwheat | 86 mg29% of daily reference | 51 mgsource |
| 8 | Cannellini Beans | 82 mg27% of daily reference | 63 mgsource |
| 9 | Cashews | 82 mg27% of daily reference | 292 mghigh |
| 10 | Tempeh | 81 mg27% of daily reference | 81 mgsource |
| 11 | Chia Seeds | 80 mg27% of daily reference | 335 mghigh |
| 12 | Chickpeas (cooked) | 79 mg26% of daily reference | 48 mgsource |
| 13 | Soybeans | 77 mg26% of daily reference | 86 mgsource |
| 14 | Artichoke | 77 mg26% of daily reference | 60 mgsource |
| 15 | Millet | 77 mg26% of daily reference | 44 mg |
| 16 | Brown Rice (cooked) | 76 mg25% of daily reference | 39 mg |
| 17 | Almonds | 76 mg25% of daily reference | 270 mghigh |
| 18 | Wholemeal Pasta | 76 mg25% of daily reference | 54 mgsource |
| 19 | Brazil Nuts | 75 mg25% of daily reference | 376 mghigh |
| 20 | Lentils (cooked) | 71 mg24% of daily reference | 36 mg |
Anything tagged as containing dairy is excluded.
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How this list is built
Every number comes from Nutrigate's USDA-derived generic food table, the same data behind the food nutrition scores. The daily reference for magnesium is 300 mg, an evidence-based adult amount; the app personalises it to you. Serving sizes are typical household portions, shown in grams so you can judge them.