Magnesium Content of Foods

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Food NameMagnesiumCalories 
Milk, human370
Milk, cow's, fluid, whole1060
Milk, cow's, fluid, whole, low-sodium561
Milk, calcium fortified, cow's, fluid, whole1060
Milk, calcium fortified, cow's, fluid, 1% fat1142
Milk, calcium fortified, cow's, fluid, skim or nonfat1135
Milk, cow's, fluid, other than whole ("lowfat")1144
Milk, cow's, fluid, 2% fat1150
Milk, cow's, fluid, acidophilus, 1% fat1142
Milk, cow's, fluid, acidophilus, 2% fat1150
Milk, cow's, fluid, 1% fat1142
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat1134
Milk, cow's, fluid, filled with vegetable oil1363

Usage Notes

  • Magnesium (measured in milligrams) and calories are calculated per 100g of food.
  • This magnesium content of foods database contains approximately 7,000 most common food items.
  • Click on column header to sort foods by name or by magnesium or calories.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).

Magnesium in Diet

Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.

Function of Magnesium

Magnesium is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys .

Side Effects

Side effects from increased magnesium intake are not common because the body removes excess amounts. Magnesium excess almost always occurs only when magnesium is supplemented as a medication.

Magnesium Deficiency

Lack of magnesium (deficiency) is rare. The symptoms include:
•Muscle weakness

Deficiency of magnesium can occur in people who abuse alcohol or in those who absorb less magnesium due to:
•Certain medications
•Low blood levels of calcium
•Problems absorbing nutrients from the intestinal tract (malabsorption)

Symptoms due to a lack of magnesium have three categories.

Early symptoms:
•Muscle twitching
•Poor memory
•Reduced ability to learn

Moderate magnesium deficiency symptoms:
•Heart (cardiovascular) changes
•Rapid heartbeat

Severe magnesium deficiency:
•Continued muscle contraction
•Seeing or hearing things that aren't there (hallucinations)

Food Sources

Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.
Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium.

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Magnesium Rich Foods

List of foods highest in magnesium content (from high to low). Magnesium values are in milligrams and measured per 100 grams of food weight.

Food Name Magnesium

Rice bran, crude 781

Seaweed, agar, dried 770

Seeds, cottonseed meal, partially defatted (glandless) 760

Seeds, cottonseed flour, partially defatted (glandless) 721

Seeds, cottonseed flour, low fat (glandless) 716

Spices, basil, dried 711

Spices, coriander leaf, dried 694

Chives, freeze-dried 640

Wheat bran, crude 611

Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran 606

Spearmint, dried 602

Seeds, pumpkin and squash seed kernels, dried 592

Seeds, pumpkin and squash seed kernels, roasted, without salt 550

Seeds, pumpkin and squash seed kernels, roasted, with salt added 550

Cocoa, dry powder, hi-fat or breakfast, plain 519

Seeds, watermelon seed kernels, dried 515

Cocoa, dry powder, unsweetened 499

Cocoa, dry powder, hi-fat or breakfast, processed with alkali 476

Cocoa, dry powder, unsweetened, processed with alkali 476

Spices, dill weed, dried 451

Spices, celery seed 440

Seeds, cottonseed kernels, roasted (glandless) 440

Soy flour, full-fat, raw, crude protein basis (N x 6.25) 429

Soy flour, full-fat, raw 429

Spices, sage, ground 428

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted 410

Spices, parsley, dried 400

Seeds, flaxseed 392

Spices, fennel seed 385

Magnesium Rich Foods Magnesium

Mothbeans, mature seeds, raw 381

Spices, savory, ground 377

Nuts, brazilnuts, dried, unblanched 376

Parsley, freeze-dried 372

Spices, mustard seed, ground 370

Peanut butter, chunky, vitamin and mineral fortified 370

Peanut flour, defatted 370

Soy flour, full-fat, roasted 369

Soy flour, full-fat, roasted, crude protein basis (N x 6.25) 369

Spices, cumin seed 366

Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 362

Seeds, sesame flour, partially defatted 362

Seeds, sesame butter, paste 362

Seeds, sesame flour, high-fat 361

Seeds, sesame seeds, whole, roasted and toasted 356

Peanut butter, smooth, vitamin and mineral fortified 355

Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 353

Seeds, safflower seed kernels, dried 353

Seeds, sesame seeds, whole, dried 351

Seeds, safflower seed meal, partially defatted 350

Spices, tarragon, dried 347

Spices, poppy seed 347

Seeds, sesame seed kernels, toasted, without salt added (decorticated) 346

Seeds, sesame seed kernels, toasted, with salt added (decorticated) 346

Seeds, sunflower seed flour, partially defatted 346

Seeds, sesame meal, partially defatted 346

Spices, marjoram, dried 346

Seeds, sesame seed kernels, dried (decorticated) 345


Seeds, sesame flour, low-fat 338

Yardlong beans, mature seeds, raw 338

Magnesium Rich Foods Magnesium

Seeds, chia seeds, dried 335

Cowpeas, catjang, mature seeds, raw 333

Spices, coriander seed 330


Coffee, instant, regular, powder, half the caffeine 327

Coffee, instant, regular, powder 327

Baking chocolate, unsweetened, squares 327

Seeds, sunflower seed kernels, dried 325

Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors 321

Cereals ready-to-eat, wheat germ, toasted, plain 320

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors 317

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar 317

Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar 317

Cereals ready-to-eat, FAMILIA 317

Soy protein concentrate, produced by alcohol extraction 315

Seeds, sisymbrium sp. seeds, whole, dried 314

Cereals ready-to-eat, QUAKER, KRETSCHMER Wheat Germ, Regular 313

Coffee, instant, decaffeinated, powder 311

Seeds, sunflower seed butter, with salt added 311

Seeds, sunflower seed butter, without salt 311

Soy meal, defatted, raw, crude protein basis (N x 6.25) 306

Soy meal, defatted, raw 306

Nuts, pilinuts, dried 302

Fish, caviar, black and red, granular 300

Nuts, cashew nuts, raw 292

Soy flour, defatted 290

Soy flour, low-fat 285

Soy flour, defatted, crude protein basis (N x 6.25) 285

Hyacinth beans, mature seeds, raw 283

Nuts, almonds, dry roasted, with salt added 281

Nuts, almonds, dry roasted, without salt added 281

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