Magnesium-Rich Foods

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Food NameCaloriesMagnesium
Rice bran, crude316781
Seaweed, agar, dried306770
Seeds, cottonseed meal, partially defatted (glandless)367760
Seeds, cottonseed flour, partially defatted (glandless)359721
Seeds, cottonseed flour, low fat (glandless)332716
Spices, basil, dried233711
Spices, coriander leaf, dried279694
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry259692
Chives, freeze-dried311640
Wheat bran, crude216611
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran200606
Spearmint, dried285602
Seeds, pumpkin and squash seed kernels, dried559592
Seeds, pumpkin and squash seed kernels, roasted, without salt574550
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  • 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

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

Complex Carb Content of 8,000+ Foods

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