Magnesium

Needed for

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

Daily Reference Intake: 420mg (Specified by U.S. Food and Drug Administration)

Top Magnesium rich foods, grouped by food category:

Group / Food	Amount¹	% DRI²	100%³
Milk and milk products
Cocoa powder	520mg	124%	81g
Herbs and spices
Celery seeds	440mg	105%	95g
Cumin seeds	366mg	87%	115g
Coriander seeds	330mg	79%	127g
Mustard seeds	300mg	71%	140g
Curry powder	280mg	67%	150g
Oregano (dried, ground)	270mg	64%	156g
Cardamom (ground)	230mg	55%	183g
Thyme (dried, ground)	220mg	52%	191g
Turmeric (ground)	190mg	45%	221g
Paprika	178mg	42%	236g
Black pepper	171mg	41%	246g
Sage (fresh)	160mg	38%	262g
Cayenne pepper (ground)	150mg	36%	280g
Chilli powder	149mg	35%	282g
Ginger (ground)	130mg	31%	323g
Nuts and seeds
Brazil nuts (kernel only)	410mg	98%	102g
Sunflower seeds	390mg	93%	108g
Tahini paste	380mg	90%	111g
Sesame seeds	370mg	88%	114g
Almonds (whole kernels)	270mg	64%	156g
Cashew nuts (kernel only, plain)	270mg	64%	156g
Pumpkin seeds	270mg	64%	156g
Peanuts (kernel only, plain, unsalted)	210mg	50%	200g
Quinoa (raw)	210mg	50%	200g
Peanuts (dry roasted)	190mg	45%	221g
Peanut butter (smooth)	180mg	43%	233g
Walnuts (kernel only)	160mg	38%	262g
Hazelnuts (kernel only, raw)	160mg	38%	262g
Pecan nuts (kernel only)	130mg	31%	323g
Pistachio nuts (kernel only, roasted and salted)	130mg	31%	323g
Macadamia nuts (salted)	100mg	24%	420g
Cereals and cereal products
Wheatgerm	240mg	57%	175g
Oats porridge (unfortified)	114mg	27%	368g
Chapati flour (brown)	110mg	26%	382g
Crispbread (rye)	89mg	21%	472g
Bulgur (wheat, raw)	85mg	20%	494g
Rye flour	85mg	20%	494g
Wheat flour (wholemeal)	83mg	20%	506g
Wheat flour (brown)	72mg	17%	583g
Wholemeal bread (average)	66mg	16%	636g
Brown bread rolls (crusty)	65mg	15%	646g
Soups, sauces and miscellaneous foods
Dried yeast	230mg	55%	183g
Mustard (smooth)	82mg	20%	512g
Salt	76mg	18%	553g
Vegetables
Mushroom (dried)	110mg	26%	382g
Swiss chard (boiled in unsalted water)	86mg	20%	488g
Fish and fish products
Shrimps (boiled)	110mg	26%	382g
Sugars, preserves and snacks
Plain Chocolate	89mg	21%	472g
Fruit
Dried figs (whole fruit)	80mg	19%	525g
Dried apricots	65mg	15%	646g

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