Magnesium

Needed for

making protein and energy
maintenance of normal nerve and muscle function
immune system health

Daily Reference Intake: 375mg (Specified by European Food Safety Authority)

Top Magnesium rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Milk and milk products
Cocoa powder	520mg	139%	72g
Herbs and spices
Celery seeds	440mg	117%	85g
Cumin seeds	366mg	98%	102g
Coriander seeds	330mg	88%	114g
Mustard seeds	300mg	80%	125g
Curry powder	280mg	75%	134g
Oregano (dried, ground)	270mg	72%	139g
Cardamom (ground)	230mg	61%	163g
Thyme (dried, ground)	220mg	59%	170g
Turmeric (ground)	190mg	51%	197g
Paprika	178mg	47%	211g
Black pepper	171mg	46%	219g
Sage (fresh)	160mg	43%	234g
Cayenne pepper (ground)	150mg	40%	250g
Chilli powder	149mg	40%	252g
Ginger (ground)	130mg	35%	288g
Nuts and seeds
Brazil nuts (kernel only)	410mg	109%	91g
Sunflower seeds	390mg	104%	96g
Tahini paste	380mg	101%	99g
Sesame seeds	370mg	99%	101g
Pumpkin seeds	270mg	72%	139g
Almonds (whole kernels)	270mg	72%	139g
Cashew nuts (kernel only, plain)	270mg	72%	139g
Peanuts (kernel only, plain, unsalted)	210mg	56%	179g
Quinoa (raw)	210mg	56%	179g
Peanuts (dry roasted)	190mg	51%	197g
Peanut butter (smooth)	180mg	48%	208g
Walnuts (kernel only)	160mg	43%	234g
Hazelnuts (kernel only, raw)	160mg	43%	234g
Pistachio nuts (kernel only, roasted and salted)	130mg	35%	288g
Pecan nuts (kernel only)	130mg	35%	288g
Macadamia nuts (salted)	100mg	27%	375g
Cereals and cereal products
Wheatgerm	240mg	64%	156g
Oats porridge (unfortified)	114mg	30%	329g
Chapati flour (brown)	110mg	29%	341g
Crispbread (rye)	89mg	24%	421g
Bulgur (wheat, raw)	85mg	23%	441g
Rye flour	85mg	23%	441g
Wheat flour (wholemeal)	83mg	22%	452g
Wheat flour (brown)	72mg	19%	521g
Wholemeal bread (average)	66mg	18%	568g
Brown bread rolls (crusty)	65mg	17%	577g
Bread rolls (wholemeal)	61mg	16%	615g
Soups, sauces and miscellaneous foods
Dried yeast	230mg	61%	163g
Mustard (smooth)	82mg	22%	457g
Salt	76mg	20%	493g
Vegetables
Mushroom (dried)	110mg	29%	341g
Swiss chard (boiled in unsalted water)	86mg	23%	436g
Soya beans (dried, boiled in unsalted water)	63mg	17%	595g
Houmous	62mg	17%	605g
Fenugreek leaves (raw)	59mg	16%	636g
Tomato puree	57mg	15%	658g
Fish and fish products
Shrimps (boiled)	110mg	29%	341g
Sugars, preserves and snacks
Plain Chocolate	89mg	24%	421g
Milk Chocolate	57mg	15%	658g
Fruit
Dried figs (whole fruit)	80mg	21%	469g
Dried apricots	65mg	17%	577g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%