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Top 50 Foods with the greatest value in magnesium


Reminder: according to your Nutritional Profile, your recommended intakes in magnesium are 320mg.

Top 10: Foods with the greatest value in magnesium
foodintakes
per portion
Snail (125g)
313mg98%
Conch (100g)
238mg74%
Food suitable for VegansRaw Yellow Beans (100g)
222mg69%
Food suitable for VegansPumpkin seed kernels (30g)
178mg56%
Food suitable for VegansSoybean Kernels (250ml)
174mg54%
Food suitable for VegansSoybeans (250ml)
156mg49%
Food suitable for VegansWatermelon Seed Kernels (30g)
155mg48%
True whelks (100g)
144mg45%
Food suitable for VegansEspresso (175ml)
142mg44%
Food suitable for VegansYellow Beans (250ml)
138mg43%




Foods with the greatest value in magnesium: 11-50
foodintakes
per portion
Food suitable for VegansCanned Navy Beans (250ml)
130mg41%
Food suitable for VegansBlack Beans (250ml)
127mg40%
Food suitable for VegansAdzuki Beans (250ml)
126mg39%
Food suitable for VegetariansChili with beans (250ml)
122mg38%
Food suitable for VegansMungo Beans (250ml)
120mg37%
Food suitable for VegansWhite Beans (250ml)
119mg37%
Food suitable for VegansPrickly Pear (140g)
119mg37%
Food suitable for VegansLinseeds (30g)
118mg37%
Food suitable for VegetariansBaked Beans (250ml)
115mg36%
Food suitable for VegansFalafel (140g)
115mg36%
Food suitable for VegansPink Beans (250ml)
114mg36%
Food suitable for VegansBrazilnuts (30g)
113mg35%
Food suitable for VegansToasted Sesame Seeds (30g)
107mg33%
Food suitable for VegansSafflower seed kernels (30g)
106mg33%
Food suitable for VegansSafflower Seed Meal (30g)
105mg33%
Food suitable for VegansFrench Beans (250ml)
105mg33%
Food suitable for VegansGrains, buckwheat (45g)
104mg32%
Food suitable for VegansSesame Meal (30g)
104mg32%
Food suitable for VegansChia seeds (30g)
101mg31%
Food suitable for VegetariansCandies, sesame crunch (crisp) (40g)
100mg31%
Food suitable for VegetariansBuckwheat Pancakes Dry Mix (100ml poured)
98mg31%
Food suitable for VegansSunflower Seed Kernels (30g)
98mg30%
Mackerel (100g)
97mg30%
Food suitable for VegansKellogg's All Bran (30g)
97mg30%
Food suitable for VegansLupins (250ml)
95mg30%
Food suitable for VegansWheat Bran (15g)
92mg29%
Food suitable for VegansKidney Beans (250ml)
90mg28%
Food suitable for VegansGrains, quinoa, cooked (140g)
90mg28%
Food suitable for VegansPeanuts (50g)
89mg28%
Food suitable for VegetariansCandies, halavah (halvah), plain (40g)
87mg27%
Food suitable for VegansAlmond Meal (30g)
86mg27%
Pollock, atlantic (boston blue), baked or broiled (100g)
86mg27%
Food suitable for VegansPinto Beans (250ml)
84mg26%
Food suitable for VegansGarbanzo beans (250ml)
83mg26%
Food suitable for VegansRed gram Pigeon Peas (250ml)
82mg26%
Food suitable for VegansCanned Kidney Beans (250ml)
81mg25%
Food suitable for VegansAlmond (30g)
81mg25%
Ling, baked or broiled (100g)
81mg25%
Food suitable for VegansRozana (500ml)
80mg25%
Food suitable for VegansOats (45g)
80mg25%





Food group ranking ordered by value in magnesium

Food group ranking ordered by value in magnesium
Food
Group
max intakes
per portion
Finfish, Shellfish313mg98%
Legumes222mg69%
Nuts, Seeds178mg56%
Beverages142mg44%
Fruits, Fruit Juices119mg37%
Cereals104mg32%
Sweets100mg31%
Baked Products98mg31%
Breakfast Cereals97mg30%
Sparkling Waters80mg25%
Snacks80mg25%
Vegetables, Vegetable Products74mg23%
Mixed Dishes73mg23%
Fast Foods60mg19%
Plain Waters60mg19%
Soups, Sauces, Gravies49mg15%
Dairy, Egg Products47mg15%
Lamb, Veal, Game31mg10%
Poultry Products30mg9%
Beef Products26mg8%
Pork Products23mg7%
Sausages, Luncheon Meats12mg4%
Spices and Herbs3.6mg1%
Fats, Oils1.6mg0%





Magnesium: daily intakes recommendations

Magnesium: daily intakes recommendations
GenderAgeDaily Intakes Recommendations
Manbetween 14 and 18 years old410mg
Manbetween 19 and 30 years old400mg
Manfrom 31 years old420mg
Womanbetween 14 and 18 years old360mg
Womanbetween 19 and 30 years old310mg
Womanfrom 31 years old320mg
Pregnant Womanbetween 14 and 18 years old400mg
Pregnant Womanbetween 19 and 30 years old350mg
Pregnant Womanbetween 31 and 50 years old360mg
Breastfeeding Womanbetween 14 and 18 years old360mg
Breastfeeding Womanbetween 19 and 30 years old310mg
Breastfeeding Womanbetween 31 and 50 years old320mg