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Usage Note

• Nutrition data are calculated per 100 g (3.5 oz) of food weight unless otherwise noted.
• Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
• Click on a number in table footer to go to a particular page.

Choose nutrition data to display

• Check or uncheck the nutrients in list below to choose which nutrition data to display.
• Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.

Calories (kcal)
Energy (kJ)
Protein (g)
Percentage of Calories from Protein (%)
Total Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Glycemic Index
Magnesium (mg)
Calcium (mg)

Magnesium and Calcium

To be included in this database, a food must contain both magnesium and calcium.

Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.

Too much magnesium from food does not pose a health risk in healthy individuals because the kidneys eliminate excess amounts in the urine. However, high doses of magnesium from dietary supplements or medications often result in diarrhea that can be accompanied by nausea and abdominal cramping.

Very large doses of magnesium-containing laxatives and antacids (typically providing more than 5,000 mg/day magnesium) have been associated with magnesium toxicity. Symptoms of magnesium toxicity can include hypotension, nausea, vomiting, facial flushing, retention of urine, ileus, depression, and lethargy before progressing to muscle weakness, difficulty breathing, extreme hypotension, irregular heartbeat, and cardiac arrest.

The RDA for magnesium is approximately 410 mg for adult males and 315 mg for adult females.

Calcium is the most abundant mineral in the body.

Ninety-nine percent of the body's calcium supply is stored in the bones and teeth where it supports their structure and function. Bone itself undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone. The balance between bone resorption and deposition changes with age. Bone formation exceeds resorption in periods of growth in children and adolescents, whereas in early and middle adulthood both processes are relatively equal. In aging adults, particularly among postmenopausal women, bone breakdown exceeds formation, resulting in bone loss that increases the risk of osteoporosis over time.

The two main forms of calcium in supplements are carbonate and citrate. Calcium carbonate is more commonly available and is both inexpensive and convenient. Due to its dependence on stomach acid for absorption, calcium carbonate is absorbed most efficiently when taken with food, whereas calcium citrate is absorbed equally well with or without food.

The RDA for calcium is approximately 1,000 mg for adult males and 1,100 mg for adult females.

 

For web apps related to magnesium and calcium content of foods see our

• Directory of web apps about magnesium and
• Directory of web apps about calcium.

Glycemic Index

We include the glycemic index (GI) values in this food list for the convenience of visitors who are interested in GI.
For a comprehensive discussion and large glycemic index food list see:
Glycemic Index and Glycemic Load of 3,000+ Common Foods.

Foods Richest in Magnesium and Calcium Combination

Ounce for ounce, the foods in list below contain the highest content of both magnesium and calcium.
The Magnesium + Calcium Score takes into account not only the absolute content of magnesium and calcium in a food but also their respective RDA and approximates the multiples of RDA of magnesium and calcium in 100 g (3.5 oz) of a food item.

Note that many of these foods are fortified breakfast cereals.

Mag + Cal Score

Foods Highest in Magnesium and Calcium Combination

3.9

Total

3.2

Total Corn Flakes

2.2

Rice polishings

2.2

Rice bran, uncooked

2.2

Chives, dried or dehydrated

2.1

Chocolate, instant, dry mix, fortified with vitamins and minerals, not reconstituted

2.1

Milk, malted, dry mix, fortified, not reconstituted, chocolate

1.9

Cocoa, whey, and low calorie sweetener, fortified, dry mix, not reconstituted

1.9

Raisin Bran, Total

1.9

Sesame seeds, whole seed

1.8

Protein diet powder with soy and casein

1.8

Wheat bran, unprocessed

1.7

Seaweed, dried

1.6

Instant breakfast, powder, sweetened with low calorie sweetener, not reconstituted

1.5

Nutrient supplement, milk-based, high protein, powdered, not reconstituted

1.5

Pumpkin and/or squash seeds, hulled, unroasted

1.5

Pumpkin and/or squash seeds, hulled, roasted, salted

1.5

Pumpkin and/or squash seeds, hulled, roasted, without salt

1.5

Cocoa powder, not reconstituted (no dry milk)

1.5

Milk, dry, nonfat, not reconstituted

1.5

Milk, dry, not reconstituted, NS as to whole, lowfat, or nonfat

1.5

Meal replacement, protein type, milk-based, powdered, not reconstituted

1.5

Milk, dry, lowfat, not reconstituted

1.5

Cheese, Parmesan, low sodium

1.4

Buttermilk, dry, not reconstituted

Mag + Cal Score

Foods Highest in Magnesium and Calcium Combination

1.4

High calorie milk beverage, powder, not reconstituted

1.4

Soybean meal

1.4

Rice cereal, baby food, dry, instant

1.4

All-Bran

1.4

Protein supplement, milk-based, powdered, not reconstituted

1.4

Dynatrim, meal replacement, powder

1.3

All-Bran with Extra Fiber

1.3

Flax seeds

1.3

Sesame Crunch (Sahadi)

1.3

Mixed seeds

1.2

Cheese, Parmesan, hard

1.2

Whey, sweet, dry

1.2

Brazil nuts

1.2

Golden Grahams

1.2

Algae, dried

1.2

Cheese, Parmesan, dry grated

1.2

Harmony cereal, General Mills

1.1

Protein powder

1.1

Cocoa, whey, and low-calorie sweetener mixture, not reconstituted

1.1

Cocoa powder with nonfat dry milk and low calorie sweetener, dry mix, not reconstituted

1.1

Optimum, Nature's Path

1.1

Optimum Slim, Nature's Path

1.1

Milk, dry, whole, not reconstituted

1.1

Oatmeal cereal, baby food, dry, instant

1.1

Almond butter

1.1

Roe, sturgeon

1.1

Sunflower seeds, hulled, unroasted

1.1

Sesame seeds

1.1

Barley cereal, baby food, dry, instant

Mag + Cal Score

Foods Highest in Magnesium and Calcium Combination

1.1

Cheese, Gruyere

1.1

PowerBar (fortified high energy bar)

1.1

Peanut butter, vitamin and mineral fortified

1.1

High protein bar, candy-like, soy and milk base

1.0

Rice cereal with bananas, baby food, dry, instant

1.0

Almonds, dry roasted (assume salted)

1.0

Almonds, dry roasted, without salt

1.0

Familia

1.0

Coffee and chicory, dry instant powder

1.0

Coffee, dry instant powder, NS as to regular or decaffeinated

1.0

Coffee, dry instant powder, regular

1.0

Coffee, dry, acid neutralized

1.0

Almonds, roasted

1.0

Textured vegetable protein, dry

1.0

Cheese, Swiss, low sodium

1.0

Cheese, Swiss, lowfat

1.0

Cheese, Mozzarella, nonfat or fat free

1.0

Fruit-flavored beverage, dry concentrate, low calorie, not reconstituted

1.0

Cheese, Cheddar or American type, dry, grated

1.0

Almonds, unroasted

1.0

Almonds

1.0

Coffee, dry instant powder, decaffeinated

1.0

Coffee, decaffeinated, and chicory, dry instant powder

1.0

Mixed cereal, baby food, dry, instant

1.0

Whole wheat cereal with apples, baby food, dry, instant

0.9

Oatmeal cereal with bananas, baby food, dry, instant

0.9

Wheat germ, plain

0.9

Almonds, honey-roasted

0.9

Nutrient supplement, milk-based, powdered, not reconstituted

0.9

Mixed cereal with bananas, baby food, dry, instant

0.9

Instant breakfast, powder, not reconstituted

Mag + Cal Score

Foods Highest in Magnesium and Calcium Combination

0.9

Bread, multigrain, reduced calorie and/or high fiber, toasted

0.9

Papad (Indian appetizer), grilled or broiled

0.9

Parmesan cheese topping, fat free

0.9

Fiber One

0.9

Tea, powdered instant, unsweetened, dry

0.9

Molasses

0.9

Cheese, Swiss

0.9

Snails, cooked

0.9

Rice cereal with apples, baby food, dry, instant

0.8

Bran and malted flour cereal (Includes: 100% Bran)

0.8

Cookie, graham cracker with marshmallow

0.8

Cheese, processed, Swiss

0.8

Bread, multigrain, reduced calorie and/or high fiber

0.8

Soybean curd cheese

0.8

Wheat germ, with sugar and honey

0.8

Cashew nuts, roasted, without salt

0.8

Cashew nuts

0.8

Cashew nuts, roasted (assume salted)

0.8

Mixed nuts, roasted, without peanuts

0.8

Cheese, Provolone

0.8

Cheese with nuts

0.8

Cheese, Monterey

0.8

Almonds, chocolate covered

0.8

Cheese, natural

0.8

Cheese, Gouda or Edam

0.8

Cheese, Mozzarella, low sodium

0.8

Cheese, Mozzarella

0.8

Cheese, Mozzarella, part skim

0.8

Cashew nuts, dry roasted

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