Foods High in Magnesium in Australia
Compare magnesium in Australian foods using both a practical serving view and the standard per-100 g concentration view.
Values come from the Australian food catalogue used by MorselMetrics. The practical ranking applies a typical serving estimate only to compare foods; it does not change the underlying food-composition data.
Explore magnesium interactively
Top foods by a practical serve
This view asks: how much magnesium might a normal serving of this food contribute? Serving sizes are comparison estimates, not dietary recommendations.
| # | Food | Typical serve | Magnesium | Source |
|---|---|---|---|---|
| 1 | Seed, pumpkin, hulled & dried | 150 g (a serve) | 795 mg | FSANZ Australian Food Composition Database |
| 2 | Wheat bran, unprocessed, uncooked | 100 g (no typical serve recorded) | 450 mg | FSANZ Australian Food Composition Database |
| 3 | Flour, hemp | 100 g (no typical serve recorded) | 450 mg | FSANZ Australian Food Composition Database |
| 4 | Sage, dried | 100 g (no typical serve recorded) | 428 mg | FSANZ Australian Food Composition Database |
| 5 | Quinoa, white, uncooked | 150 g (a cooked serve) | 296 mg | FSANZ Australian Food Composition Database |
| 6 | Quinoa, black, uncooked | 150 g (a cooked serve) | 294 mg | FSANZ Australian Food Composition Database |
| 7 | Flour, soya (soy) | 100 g (no typical serve recorded) | 285 mg | FSANZ Australian Food Composition Database |
| 8 | Wheat germ | 100 g (no typical serve recorded) | 270 mg | FSANZ Australian Food Composition Database |
| 9 | Rice, wild, uncooked | 150 g (a cooked serve) | 266 mg | FSANZ Australian Food Composition Database |
| 10 | Bean, soya (soy), dried | 150 g (a serve) | 345 mg | FSANZ Australian Food Composition Database |
| 11 | Seaweed, nori, dried | 100 g (no typical serve recorded) | 320 mg | FSANZ Australian Food Composition Database |
| 12 | Amaranth, grain, whole, uncooked | 100 g (no typical serve recorded) | 237 mg | FSANZ Australian Food Composition Database |
| 13 | Oat bran, unprocessed, uncooked | 100 g (no typical serve recorded) | 235 mg | FSANZ Australian Food Composition Database |
| 14 | Textured vegetable protein/soy granules | 75 g (a side) | 218 mg | FSANZ Australian Food Composition Database |
| 15 | Bean, mung, whole, dried, uncooked | 150 g (a serve) | 276 mg | FSANZ Australian Food Composition Database |
| 16 | Oregano, dried | 100 g (no typical serve recorded) | 270 mg | FSANZ Australian Food Composition Database |
| 17 | Lecithin, soy, granules | 100 g (no typical serve recorded) | 200 mg | FSANZ Australian Food Composition Database |
| 18 | Buckwheat groats, uncooked | 100 g (no typical serve recorded) | 199 mg | FSANZ Australian Food Composition Database |
| 19 | Cloves, dried, ground | 100 g (no typical serve recorded) | 259 mg | FSANZ Australian Food Composition Database |
| 20 | Treacle or molasses | 100 g (no typical serve recorded) | 191 mg | FSANZ Australian Food Composition Database |
Top foods per 100 g
This view measures nutrient concentration. It is useful for comparing the composition of foods, but a 100 g amount may be much larger or smaller than a normal serving.
| # | Food | Magnesium per 100 g | Source |
|---|---|---|---|
| 1 | Protein powder, hemp seed based | 670 mg | FSANZ Australian Food Composition Database |
| 2 | Seed, hemp, dried | 650 mg | FSANZ Australian Food Composition Database |
| 3 | Wheat bran, unprocessed, uncooked | 450 mg | FSANZ Australian Food Composition Database |
| 4 | Flour, hemp | 450 mg | FSANZ Australian Food Composition Database |
| 5 | Cocoa powder | 590 mg | FSANZ Australian Food Composition Database |
| 6 | Seed, pumpkin, hulled & dried | 530 mg | FSANZ Australian Food Composition Database |
| 7 | Nut, brazil, raw or blanched, unsalted | 350 mg | FSANZ Australian Food Composition Database |
| 8 | Sage, dried | 428 mg | FSANZ Australian Food Composition Database |
| 9 | Tahini, sesame seed pulp | 320 mg | FSANZ Australian Food Composition Database |
| 10 | Textured vegetable protein/soy granules | 290 mg | FSANZ Australian Food Composition Database |
| 11 | Flour, soya (soy) | 285 mg | FSANZ Australian Food Composition Database |
| 12 | Cumin (cummin) seed, dried, ground | 366 mg | FSANZ Australian Food Composition Database |
| 13 | Breakfast cereal, wheat bran, pellets, added vitamins & minerals (Kellogg's All Bran) · fortified | 271 mg | FSANZ Australian Food Composition Database |
| 14 | Wheat germ | 270 mg | FSANZ Australian Food Composition Database |
| 15 | Nut, almond, with skin, raw, unsalted | 268 mg | FSANZ Australian Food Composition Database |
| 16 | Coriander seed, dried, ground | 330 mg | FSANZ Australian Food Composition Database |
| 17 | Wattle seed (acacia), ground | 243 mg | FSANZ Australian Food Composition Database |
| 18 | Coffee, instant, dry powder or granules | 320 mg | FSANZ Australian Food Composition Database |
| 19 | Seaweed, nori, dried | 320 mg | FSANZ Australian Food Composition Database |
| 20 | Amaranth, grain, whole, uncooked | 237 mg | FSANZ Australian Food Composition Database |
Why the rankings differ
Per 100 g tells you how concentrated a nutrient is. Per serve asks a different practical question: what amount might this food contribute when eaten in a more typical quantity? Dried herbs, powders, spreads and concentrates often look dominant per 100 g even though people usually eat much less than 100 g.
About the data
MorselMetrics uses Australian food-composition records, primarily the Australian Food Composition Database with reviewed AUSNUT records where applicable. Each row keeps its own source, and missing source values remain separate from true zeroes. Food composition varies by product, preparation and sample, and these rankings do not account for individual nutrient absorption.
Nutrition information is for general educational use and is not personal medical advice. See data sources and limitations and the nutrition disclaimer.
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