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Food Name | Magnesium | Calories | |
Milk, human | 3 | 70 | |
Milk | 11 | 50 | |
Milk, cow's, fluid, whole | 10 | 60 | |
Milk, cow's, fluid, whole, low-sodium | 5 | 61 | |
Milk, calcium fortified, cow's, fluid, whole | 10 | 60 | |
Milk, calcium fortified, cow's, fluid, 1% fat | 11 | 42 | |
Milk, calcium fortified, cow's, fluid, skim or nonfat | 11 | 35 | |
Milk, cow's, fluid, other than whole ("lowfat") | 11 | 44 | |
Milk, cow's, fluid, 2% fat | 11 | 50 | |
Milk, cow's, fluid, acidophilus, 1% fat | 11 | 42 | |
Milk, cow's, fluid, acidophilus, 2% fat | 11 | 50 | |
Milk, cow's, fluid, 1% fat | 11 | 42 | |
Milk, cow's, fluid, skim or nonfat, 0.5% or less butterfat | 11 | 34 | |
Milk, cow's, fluid, filled with vegetable oil | 13 | 63 | |
|
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:
•Hyperexcitability
•Muscle weakness
•Sleepiness
Deficiency of magnesium can occur in people who abuse alcohol or in those who absorb
less magnesium due to:
•Burns
•Certain medications
•Low blood levels of calcium
•Problems absorbing nutrients from the intestinal tract (malabsorption)
•Surgery
Symptoms due to a lack of magnesium have three categories.
Early symptoms:
•Anorexia
•Apathy
•Confusion
•Fatigue
•Insomnia
•Irritability
•Muscle twitching
•Poor memory
•Reduced ability to learn
Moderate magnesium deficiency symptoms:
•Heart (cardiovascular) changes
•Rapid heartbeat
Severe magnesium deficiency:
•Continued muscle contraction
•Delirium
•Numbness
•Seeing or hearing things that aren't there (hallucinations)
•Tingling
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.
| Seeds, cottonseed meal, partially defatted (glandless) |
760 |
| Seeds, cottonseed flour, partially defatted (glandless) |
721 |
| Seeds, cottonseed flour, low fat (glandless) |
716 |
| Spices, coriander leaf, dried |
694 |
| Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran |
606 |
| 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 |
| 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 |
| Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted |
410 |
| Spices, parsley, dried |
400 |
| 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 |
| 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 |
| 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 |
| Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN WITH EXTRA FIBER |
340 |
| 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 |
| Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE |
329 |
| 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, 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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