All nutrients

Magnesium

Magnesium takes part in hundreds of enzyme reactions. It contributes to normal muscle and nervous system function, to normal energy-yielding metabolism, and to the reduction of tiredness and fatigue. Found in whole grains, nuts, legumes and dark chocolate.

Adult daily reference intake: 375 mg

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Best food sources of magnesium

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

miscellaneous165 foods measured

  1. 1Sea lettuce (ulva sp.), dried or dehydrated)2780 mg741%
  2. 2Sea lettuce (Enteromorpha sp.), dried or dehydrated2440 mg651%
  3. 3Sea thong (Himanthalia elongata), dried or dehydrated1620 mg432%
  4. 4Carragheen mosses (Chondrus crispus), dried or dehydrated1230 mg328%
  5. 5Wakame (Undaria pinnatifida), dried or dehydrated1110 mg296%
  6. 6Kombu or Japanese kelp (Laminaria japonica), dried or dehydrated1050 mg280%
  7. 7Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated885 mg236%
  8. 8North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated836 mg223%

fruits, vegetables, legumes and nuts493 foods measured

  1. 1Cucurbitacea, seed592 mg158%
  2. 2Flaxseed372 mg99%
  3. 3Brazil nut367 mg98%
  4. 4Sunflower seed364 mg97%
  5. 5Sesame seed, husked348 mg93%
  6. 6Sesame seed, grilled, husked346 mg92%
  7. 7Seeds, chia, dried335 mg89%
  8. 8Sesame seed324 mg86%

beverages237 foods measured

  1. 1Cocoa powder, without sugar, powder, instant500 mg133%
  2. 2Coffee, powder, instant359 mg96%
  3. 3Decaffeinated coffee, powder, instant311 mg83%
  4. 4Tea leaf250 mg67%
  5. 5Malted cocoa or chocolate powder for beverage, with sugar248 mg66%
  6. 6Coffee, ground240 mg64%
  7. 7Mix of chicory and coffee, powder, instant213 mg57%
  8. 8Cocoa or chocolate powder, for beverages, with sugar166 mg44%

sugar and confectionery183 foods measured

  1. 1Chewing gum, with sugar340 mg91%
  2. 2Cane molasses242 mg65%
  3. 3Breakfast cereals, very rich in fibre, fortified with vitamins and chemical elements220 mg59%
  4. 4Chewing gum, sugar level unknown (average)204 mg54%
  5. 5Dark chocolate bar, more than 70% cocoa200 mg53%
  6. 6Chocolate confectionery or bar, with dairy filling187 mg50%
  7. 7Dark chocolate bar, without sugar and with artificial sweeteners152 mg41%
  8. 8Breakfast cereals, rich in fibre, with or without fruits, fortified with vitamins and chemical elements146 mg39%

Other29 foods measured

  1. 1Soya flour335 mg89%
  2. 2Chick pea flour166 mg44%
  3. 3Rye flour, type 170160 mg43%
  4. 4Buckwheat flour157 mg42%
  5. 5Oatmeal flakes148 mg39%
  6. 6Millet flour140 mg37%
  7. 7Rice flour110 mg29%
  8. 8Barley flour92.5 mg25%

cereal products116 foods measured

  1. 1Amaranth, raw248 mg66%
  2. 2Buckwheat, whole, raw231 mg62%
  3. 3Quinoa, raw197 mg53%
  4. 4Oat, raw177 mg47%
  5. 5Sorghum, whole, raw165 mg44%
  6. 6Puffed rice textured bread, wholemeal160 mg43%
  7. 7Pop-corn or air-popped maize, unsalted144 mg38%
  8. 8Wheat bulgur, raw140 mg37%

meat, egg and fish584 foods measured

  1. 1Whelk, cooked144 mg38%
  2. 2Tofu, smoked140 mg37%
  3. 3Common anchovy, marinated, prepacked102 mg27%
  4. 4Soy protein, textured, rehydrated100 mg27%
  5. 5Tofu, plain100 mg27%
  6. 6Oyster, raw90.2 mg24%
  7. 7Egg white, powder88 mg23%
  8. 8Whelk, raw86 mg23%

milk and milk products230 foods measured

  1. 1Rice pudding, cake, canned130 mg35%
  2. 2Plant-based cheese, with cashew, prepacked120 mg32%
  3. 3Milk, powder, skimmed112 mg30%
  4. 4Milk, powder, semi-skimmed97 mg26%
  5. 5Milk, powder, whole93 mg25%
  6. 6Mousse, chocolate, plant-based, prepacked81 mg22%
  7. 7Chocolate mousse (milk-based), refrigerated59.5 mg16%
  8. 8Cheese, dry, from goat's milk54 mg14%

ice cream and sorbet16 foods measured

  1. 1Iced nougat43 mg11%
  2. 2Ice cream, chocolate coated40.3 mg11%
  3. 3Belle Helene pear dessert (cooked pear topped with hot chocolate sauce on a bed of vanilla ice cream)35.3 mg9%
  4. 4Profiteroles (chou pastry), with vanilla ice cream and chocolate sauce31.2 mg8%
  5. 5Ice cream, luxury, in cup21 mg6%
  6. 6Ice cream on stick, with chocolate coating19.2 mg5%
  7. 7Ice cream, cone (normal size)17.5 mg5%
  8. 8Ice cream or sorbet or ice pop, flavoured (average)16.4 mg4%

fats and oils23 foods measured

  1. 1Butter, 80% fat, salted7.4 mg2%
  2. 2Vegetable fat (margarine type), spreadable, 30-40% fat, light, lightly salted6.1 mg2%
  3. 3Butter, 60-62% fat, light, lightly salted5 mg1%
  4. 4Blended fat (vegetable and animal origins), spreadable, 30-40% fat5 mg1%
  5. 5Butter, 80% fat, lightly salted4.94 mg1%
  6. 6Butter, unknown fat content , half-salted (average)4.94 mg1%
  7. 7Vegetable fat (margarine type), 80% fat, unsalted4.19 mg1%
  8. 8Dairy fat 25% fat, light, spreadable, unsalted2.5 mg<1%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.