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Complex Carb Content of 8,000+ Foods
| Food Name | Calories | Magnesium |
| Rice bran, crude | 316 | 781 |
| Seaweed, agar, dried | 306 | 770 |
| Seeds, cottonseed meal, partially defatted (glandless) | 367 | 760 |
| Seeds, cottonseed flour, partially defatted (glandless) | 359 | 721 |
| Seeds, cottonseed flour, low fat (glandless) | 332 | 716 |
| Spices, basil, dried | 233 | 711 |
| Spices, coriander leaf, dried | 279 | 694 |
| Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | 259 | 692 |
| Chives, freeze-dried | 311 | 640 |
| Wheat bran, crude | 216 | 611 |
| Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran | 200 | 606 |
| Spearmint, dried | 285 | 602 |
| Seeds, pumpkin and squash seed kernels, dried | 559 | 592 |
| Seeds, pumpkin and squash seed kernels, roasted, without salt | 574 | 550 |
|
Usage Note
- Nutrition data are calculated per 100g 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.
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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.
About DietGrail Magnesium-Rich Foods Database
This is a most easy to use and insightful database for magnesium contents of common foods.
Besides calorie, protein, fat and carbohydrate data, we provide percentages of calories that comes from protein, carb and fat for each food. The total of these caloric percentages should be 100 unless the food contains alcohol.
We also provide magnesium content by ounce of food weight and by 100 calories of food intake.
For addition magnesium info and magnesium content of 8,000+ common foods from our other US Survey nutrient database see: Magnesium Food Sources.
For fat, saturated fat, trans fat, and unsaturated fat content of 8,000+ common foods see: Fat Counter.
About Magnesium
information from the
National Institutes of Health
Magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person’s body contains about 25 grams of magnesium, and about half of that is in the bones. Magnesium is important in more than 300 chemical reactions that keep the body working properly. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women.
An easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or “hard” water, is also a source of magnesium.
People take magnesium to prevent or treat magnesium deficiency. Magnesium deficiency is not uncommon in the US. It’s particularly common among African Americans and the elderly.
Magnesium is also used as a laxative for constipation and for preparation of the bowel for surgical or diagnostic procedures. It is also used as an antacid for acid indigestion.
Some people use magnesium for diseases of the heart and blood vessels including chest pain, irregular heartbeat, high blood pressure, high levels of “bad” cholesterol called low-density lipoprotein (LDL) cholesterol, low levels of “good” cholesterol called high-density lipoprotein (HDL) cholesterol, heart valve disease (mitral valve prolapse), and heart attack.
Magnesium is also used for treating attention deficit-hyperactivity disorder (ADHD), anxiety, chronic fatigue syndrome (CFS), Lyme disease, fibromyalgia, leg cramps during pregnancy, diabetes, kidney stones, migraine headaches, weak bones (osteoporosis), premenstrual syndrome (PMS), altitude sickness, urinary incontinence, restless leg syndrome, asthma, hayfever, multiple sclerosis, and for preventing hearing loss.
Athletes sometimes use magnesium to increase energy and endurance.
Some people put magnesium on their skin to treat infected skin ulcers, boils, and carbuncles; and to speed up wound healing. Magnesium is also used as a cold compress in the treatment of a severe skin infection caused by strep bacteria (erysipelas) and as a hot compress for deep-seated skin infections.
Directory of Special Food Lists
List of Magnesium-Rich Fruits and Fruit Products
| Magnesium (mg) |
| Magnesium-Rich Fruits (100 g) |
| 108 |
| Banana flakes, dehydrated |
| 83 |
| Tamarind pulp, dried, sweetened ("Pulpitas") |
| 62 |
| Banana, chocolate-covered with nuts |
| 53 |
| Plum, rock salt, dried |
| 42 |
| Lychee, dried (lychee nuts) |
| 42 |
| Peach, dried, uncooked |
| 41 |
| Prune, dried, uncooked |
| 34 |
| Orange juice, frozen, not reconstituted |
| 33 |
| Fruit, dried (assume uncooked) |
| 32 |
| Apricot, dried, uncooked |
| 31 |
| Fried dwarf banana with cheese, Puerto Rican style |
| 29 |
| Fig, dried, cooked, unsweetened |
| Magnesium (mg) |
| Magnesium-Rich Fruits (100 g) |
| 27 |
| Banana, red, ripe (guineo morado) |
| 27 |
| Banana, white, ripe (guineo blanco maduro) |
| 26 |
| Bananas, baby food, strained |
| 26 |
| Fig, dried, cooked, with sugar |
| 25 |
| Bananas with apples and pears, baby food, strained |
| 23 |
| Guacamole with tomatoes and chili peppers |
| 23 |
| Guacamole with tomatoes |
| 22 |
| Raspberries, black, raw |
| 22 |
| Raspberries, frozen, unsweetened |
| 21 |
| Banana, batter-dipped, fried |
| Magnesium (mg) |
| Magnesium-Rich Fruits (100 g) |
| 20 |
| Cranberry salad, congealed |
| 18 |
| Blackberries, frozen, sweetened |
| 18 |
| Prune, dried, cooked, unsweetened |
| 18 |
| Pineapple, cooked or canned, unsweetened, waterpack |
| 17 |
| Fruit dessert with cream and/or pudding and nuts |
| 17 |
| Blackberries, cooked or canned |
| 17 |
| Prunes, baby food, strained |
| 17 |
| Blackberries, cooked or canned, in heavy syrup |
| 16 |
| Apple salad with dressing |
| 16 |
| Pineapple, cooked or canned, in heavy syrup |
| 16 |
| Pineapple, cooked or canned, in light syrup |
| 16 |
| Apple, dried, uncooked, low sodium |
| 16 |
| Prune, dried, cooked, with sugar |
| 16 |
| Pear, dried, cooked, unsweetened |
| 16 |
| Guava shell (assume canned in heavy syrup) |
| 16 |
| Apple, dried, uncooked |
| 15 |
| Raspberries, cooked or canned, unsweetened, water pack |
| 15 |
| Apple yogurt dessert, baby food, strained |
List of Magnesium-Rich Vegetables and Vegetable Products
| Magnesium (mg) |
| Magnesium-Rich Vegetables (100 g) |
| 447 |
| Chives, dried or dehydrated |
| 168 |
| Vegetable mixture, dried |
| 115 |
| Vegetable soup, dry mix, not reconstituted |
| 91 |
| Bitter melon leaves, horseradish leaves, jute leaves, or radish leaves, cooked, fat not added in cooking |
| 89 |
| White potato, chips, unsalted, reduced fat |
| 89 |
| White potato, chips, reduced fat |
| 87 |
| Spinach, cooked, fat not added in cooking |
| 87 |
| Spinach, cooked, from fresh, fat not added in cooking |
| 86 |
| Chard, cooked, fat not added in cooking |
| 84 |
| Spinach, cooked, from fresh |
| 84 |
| Spinach, cooked, fat added in cooking |
| 84 |
| Spinach, cooked, from fresh, fat added in cooking |
| 83 |
| Chard, cooked, fat added in cooking |
| 82 |
| Spinach, cooked, from frozen, fat not added in cooking |
| 82 |
| White potato chips, fat free, made with Olean |
| 80 |
| Spinach, cooked, from frozen, fat added in cooking |
| 80 |
| Spinach, cooked, from frozen |
| Magnesium (mg) |
| Magnesium-Rich Vegetables (100 g) |
| 76 |
| Spinach and chickpeas, fat added |
| 76 |
| Spinach, cooked, from canned, fat not added in cooking |
| 75 |
| Beans, green string, with almonds, cooked, fat not added in cooking |
| 74 |
| Beans, lima, immature, cooked, from canned, fat not added in cooking |
| 74 |
| Beans, lima, immature, cooked, fat not added in cooking |
| 74 |
| Spinach, cooked, from canned, fat added in cooking |
| 74 |
| Beans, lima, immature, cooked, from fresh, fat not added in cooking |
| 74 |
| Spinach, cooked, from canned |
| 72 |
| Beans, lima, immature, cooked, from fresh |
| 72 |
| Beans, lima, immature, cooked |
| 72 |
| Beans, lima, immature, cooked, from canned, fat added in cooking |
| 72 |
| Beans, lima, immature, cooked, fat added in cooking |
| 72 |
| Beans, lima, immature, cooked, from canned |
| 72 |
| Beans, lima, immature, cooked, from fresh, fat added in cooking |
| 71 |
| White potato skins, with adhering flesh, fried |
| 70 |
| White potato, chips, fat free |
| 69 |
| Seaweed, prepared with soy sauce |
| 68 |
| Beet greens, cooked, fat not added in cooking |
| 67 |
| White potato, chips, unsalted |
| 65 |
| White potato, dry, powdered, not reconstituted |
| 65 |
| Beet greens, cooked, fat added in cooking |
| 63 |
| White potato, chips, restructured, reduced fat and reduced sodium |
| 62 |
| Spinach, cooked, with cheese sauce |
| 62 |
| Spinach, cooked, from fresh, with cheese sauce |
| 62 |
| White potato skins, with adhering flesh, fried, with cheese |
| Magnesium (mg) |
| Magnesium-Rich Vegetables (100 g) |
| 60 |
| Onion soup, dry mix, not reconstituted |
| 60 |
| Artichoke, globe (French), cooked, fat not added in cooking |
| 60 |
| Artichoke, globe (French), cooked, from fresh, fat not added in cooking |
| 60 |
| Artichoke, globe (French), cooked, from canned, fat not added in cooking |
| 59 |
| Spinach, cooked, from frozen, with cheese sauce |
| 58 |
| Artichoke, globe (French), cooked, from canned, fat added in cooking |
| 58 |
| White potato, chips, restructured |
| 58 |
| Artichoke, globe (French), cooked, fat added in cooking |
| 58 |
| Artichoke, globe (French), cooked, from fresh, fat added in cooking |
| 58 |
| Artichoke, globe (French), cooked, from canned |
| 58 |
| White potato skins, chips |
| 58 |
| Artichoke, globe (French), cooked, from fresh |
| 58 |
| Artichoke, globe (French), cooked |
| 57 |
| Spinach, from fresh, creamed |
| 57 |
| Spinach, cooked, from canned, with cheese sauce |
| 55 |
| Artichoke salad in oil |
| 55 |
| Spinach, creamed, baby food, strained |
| 55 |
| Beans, lima, immature, creamed or with cheese sauce |
| 55 |
| Spinach, from frozen, creamed |
| 55 |
| Beans, lima, immature, from canned, creamed or with cheese sauce |
| 55 |
| Beans, lima, immature, from fresh, creamed or with cheese sauce |
| 53 |
| White potato skins, with adhering flesh, fried, with cheese and bacon |
| 53 |
| Spinach, from canned, creamed |
| 52 |
| Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, fat not added in cooking |
| 52 |
| Taro leaves, cooked, fat not added in cooking |
| 52 |
| Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from canned, fat not added in cooking |
| 52 |
| Peas, cowpeas, field peas, or blackeye peas (not dried), cooked, from fresh, fat not added in cooking |
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