Magnesium

Magnesium is a mineral involved in muscle function, energy metabolism and many enzyme systems.

Unit: mg

Foods highest in magnesium

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Food	Amount per 100 g	Category
Almonds Variant: Raw	270 mg	Nuts
Mung beans Variant: Dry	267 mg	Legumes
Cashews Variant: Roasted, unsalted	260 mg	Nuts
Buckwheat Variant: Raw	231 mg	Cereals and grains
White beans Variant: Dry	190 mg	Legumes
Peanuts Variant: Raw	190 mg	Nuts
Oats Variant: Dry	177 mg	Cereals and grains
Walnuts Variant: Raw	142.4 mg	Nuts
Red kidney beans Variant: Dry	138 mg	Legumes
Brown rice Variant: Raw	115 mg	Cereals and grains
Pistachios Variant: Roasted, unsalted	102 mg	Nuts
Corn flour Variant: Dry	93.3 mg	Cereals and grains
Wholegrain wheat flour Variant: Dry	85.1 mg	Cereals and grains
Wheat pasta Variant: Wholegrain dry	82.2 mg	Cereals and grains
Chickpeas Variant: Dry	79 mg	Legumes
Mung beans Variant: Cooked	63 mg	Legumes
Brown rice Variant: Cooked	57.8 mg	Cereals and grains
Wheat pasta Variant: Dry	53 mg	Cereals and grains
Wheat pasta Variant: Wholegrain cooked	45.8 mg	Cereals and grains
Chickpeas Variant: Cooked	44 mg	Legumes
Dried apricots Variant: Dry	41 mg	Fruits
Red kidney beans Variant: Cooked	39 mg	Legumes
Raisins Variant: Dry	35 mg	Fruits
White beans Variant: Cooked	33 mg	Legumes
Prunes Variant: Dry	30 mg	Fruits
Pork Variant: Pan-fried	29 mg	Meat
Beef Variant: Pan-fried	28.9 mg	Meat
Pork Variant: Cooked	28.4 mg	Meat
Fresh cheese Variant: Solid	27.64 mg	Dairy
Oats Variant: Boiled in water	27 mg	Cereals and grains
White wheat flour Variant: Dry	27 mg	Cereals and grains
Goose liver Variant: Raw	24 mg	Meat
Duck liver Variant: Raw	24 mg	Meat
Potato Variant: Raw, peeled	22 mg	Vegetables
Beef Variant: Cooked	22 mg	Meat
Wheat pasta Variant: Cooked	21.9 mg	Cereals and grains
Raspberries Variant: Raw fruit	20 mg	Fruits
Chicken liver Variant: Raw	19 mg	Meat
Beef liver Variant: Raw	17.8 mg	Meat
Potato Variant: Boiled in water	17.3 mg	Vegetables
Melon Variant: Raw fruit	16 mg	Fruits
Mung bean sprouts Variant: Raw	16 mg	Vegetables
Kefir Variant: Plain	12.7 mg	Dairy
Yellow bell pepper Variant: Raw	12 mg	Vegetables
Watermelon Variant: Raw fruit	11 mg	Fruits
Sour cream Variant: Whole	10.11 mg	Dairy
Cottage cheese Variant: Whole	9.19 mg	Dairy
Red bell pepper Variant: Raw	8.2 mg	Vegetables
Lemon Variant: Pure juice	8 mg	Fruits
Lemon Variant: Raw fruit	7.9 mg	Fruits
Green bell pepper Variant: Raw	7.7 mg	Vegetables
Peach Variant: Raw fruit	6.73 mg	Fruits
Blueberries Variant: Raw fruit	6 mg	Fruits
Sugared cola Variant: Drink	2.44 mg	Beverages