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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
520mg139%72g
Herbs and spices
Celery seeds
440mg117%85g
Cumin seeds
366mg98%102g
Coriander seeds
330mg88%114g
Mustard seeds
300mg80%125g
Curry powder
280mg75%134g
Oregano (dried, ground)
270mg72%139g
Cardamom (ground)
230mg61%163g
Thyme (dried, ground)
220mg59%170g
Turmeric (ground)
190mg51%197g
Paprika
178mg47%211g
Black pepper
171mg46%219g
Sage (fresh)
160mg43%234g
Cayenne pepper (ground)
150mg40%250g
Chilli powder
149mg40%252g
Ginger (ground)
130mg35%288g
Nuts and seeds
Brazil nuts (kernel only)
410mg109%91g
Sunflower seeds
390mg104%96g
Tahini paste
380mg101%99g
Sesame seeds
370mg99%101g
Pumpkin seeds
270mg72%139g
Almonds (whole kernels)
270mg72%139g
Cashew nuts (kernel only, plain)
270mg72%139g
Peanuts (kernel only, plain, unsalted)
210mg56%179g
Quinoa (raw)
210mg56%179g
Peanuts (dry roasted)
190mg51%197g
Peanut butter (smooth)
180mg48%208g
Walnuts (kernel only)
160mg43%234g
Hazelnuts (kernel only, raw)
160mg43%234g
Pistachio nuts (kernel only, roasted and salted)
130mg35%288g
Pecan nuts (kernel only)
130mg35%288g
Macadamia nuts (salted)
100mg27%375g
Cereals and cereal products
Wheatgerm
240mg64%156g
Oats porridge (unfortified)
114mg30%329g
Chapati flour (brown)
110mg29%341g
Crispbread (rye)
89mg24%421g
Bulgur (wheat, raw)
85mg23%441g
Rye flour
85mg23%441g
Wheat flour (wholemeal)
83mg22%452g
Wheat flour (brown)
72mg19%521g
Wholemeal bread (average)
66mg18%568g
Brown bread rolls (crusty)
65mg17%577g
Bread rolls (wholemeal)
61mg16%615g
Soups, sauces and miscellaneous foods
Dried yeast
230mg61%163g
Mustard (smooth)
82mg22%457g
Salt
76mg20%493g
Vegetables
Mushroom (dried)
110mg29%341g
Swiss chard (boiled in unsalted water)
86mg23%436g
Soya beans (dried, boiled in unsalted water)
63mg17%595g
Houmous
62mg17%605g
Fenugreek leaves (raw)
59mg16%636g
Tomato puree
57mg15%658g
Fish and fish products
Shrimps (boiled)
110mg29%341g
Sugars, preserves and snacks
Plain Chocolate
89mg24%421g
Milk Chocolate
57mg15%658g
Fruit
Dried figs (whole fruit)
80mg21%469g
Dried apricots
65mg17%577g

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