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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.
• 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 (%)
Fat (g)
Percentage of Calories from Fat (%)
Carbohydrate (g)
Percentage of Calories from Carb (%)
Magnesium per 100 grams of food (mg)
Magnesium per ounce of food (mg)
Magnesium per 100 calories of food (mg)

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

• Foods Low in Specific Mineral, Vitamin or Macro-nutrient Contents

List of Magnesium-Rich Fruits and Fruit Products

Magnesium (mg)

Magnesium-Rich Fruits (100 g)

108

Banana flakes, dehydrated

95

Banana chips

92

Tamarind, raw

83

Tamarind pulp, dried, sweetened ("Pulpitas")

68

Fig, dried, uncooked

66

Papaya, dried

62

Banana, chocolate-covered with nuts

61

Pineapple, dried

53

Plum, rock salt, dried

43

Date

42

Lychee, dried (lychee nuts)

42

Peach, dried, uncooked

41

Prune, dried, uncooked

41

Currants, dried

34

Orange juice, frozen, not reconstituted

33

Fruit, dried (assume uncooked)

33

Pear, dried, uncooked

32

Raisins

32

Apricot, dried, uncooked

31

Fruit dessert

31

Fried dwarf banana with cheese, Puerto Rican style

30

Banana, red, fried

30

Banana, ripe, fried

30

Banana, baked

29

Fig, dried, cooked, unsweetened

29

Passion fruit, raw

29

Avocado, raw

Magnesium (mg)

Magnesium-Rich Fruits (100 g)

29

Fig, dried, cooked

28

Guacamole

27

Banana, red, ripe (guineo morado)

27

Banana, ripe, boiled

27

Banana, Chinese, raw

27

Banana, raw

27

Banana, white, ripe (guineo blanco maduro)

27

Banana, apple, raw

26

Mango, dried

26

Bananas, baby food, strained

26

Fig, dried, cooked, with sugar

25

Bananas with apples and pears, baby food, strained

24

Lime souffle

23

Guacamole with tomatoes and chili peppers

23

Guacamole with tomatoes

23

Chutney

22

Raspberries, raw

22

Guava, raw

22

Blackberries, frozen

22

Raspberries, red, raw

22

Raspberries, black, raw

22

Raspberries, frozen, unsweetened

22

Banana whip

21

Ambrosia

21

Banana, batter-dipped, fried

21

Blackberry juice

21

Loganberries, frozen

21

Strawberry juice

21

Loganberries, raw

20

Dewberries, raw

20

Blackberries, raw

Magnesium (mg)

Magnesium-Rich Fruits (100 g)

20

Cranberry salad, congealed

20

Kumquat, raw

20

Youngberries, raw

20

Boysenberries, raw

18

Blackberries, frozen, sweetened

18

Prune, dried, cooked, unsweetened

18

Pineapple, cooked or canned, unsweetened, waterpack

18

Prune, dried, cooked

18

Mulberries, raw

17

Fruit dessert with cream and/or pudding and nuts

17

Fig, raw

17

Apple chips

17

Kiwi fruit, raw

17

Prune whip

17

Blackberries, cooked or canned

17

Passion fruit juice

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

Boysenberries, frozen

16

Raisins, cooked

16

Prune, dried, cooked, with sugar

16

Pear, dried, cooked, unsweetened

16

Pear, dried, cooked

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)

482

Seaweed, dried

447

Chives, dried or dehydrated

339

Algae, dried

194

Tomatoes, red, dried

180

Yeast extract spread

168

Vegetable mixture, dried

118

Carrot chips, dried

115

Vegetable soup, dry mix, not reconstituted

98

Yeast

92

Onion, dehydrated

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

Seaweed, raw

84

Spinach, cooked, from fresh

84

Spinach, cooked

84

Taro chips

84

Spinach, cooked, fat added in cooking

84

Spinach, cooked, from fresh, fat added in cooking

83

Chard, cooked

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

81

Chard, raw

80

Spinach, cooked, from frozen, fat added in cooking

80

Spinach, cooked, from frozen

Magnesium (mg)

Magnesium-Rich Vegetables (100 g)

79

Spinach, raw

76

Spinach and chickpeas, fat added

76

Spinach, cooked, from canned, fat not added in cooking

76

Plantain chips

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

Beet greens, raw

70

White potato, chips, fat free

70

White potato, chips

69

Seaweed, prepared with soy sauce

68

Beet greens, cooked, fat not added in cooking

67

White potato, chips, unsalted

65

Beet greens, cooked

65

White potato, dry, powdered, not reconstituted

65

Beet greens, cooked, fat added in cooking

64

White potato, sticks

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

Beans, lima, raw

58

Artichoke, globe (French), cooked

57

Spinach, creamed

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

Cactus, raw

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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