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Magnesium in food

Food:
 
Nutrient:
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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%
Raw Yellow Beans (100g)
222mg69%
Pumpkin seed kernels (30g)
178mg56%
Soybean Kernels (250ml)
174mg54%
Soybeans (250ml)
156mg49%
True whelks (100g)
144mg45%
Espresso (175ml)
142mg44%
Yellow Beans (250ml)
138mg43%
Canned Navy Beans (250ml)
130mg41%




Foods with the greatest value in magnesium: 11-40
foodintakes
per portion
Black Beans (250ml)
127mg40%
Adzuki Beans (250ml)
126mg39%
Chili with beans (250ml)
122mg38%
Mungo Beans (250ml)
120mg37%
White Beans (250ml)
119mg37%
Prickly Pear (140g)
119mg37%
Baked Beans (250ml)
115mg36%
Falafel (140g)
115mg36%
Pink Beans (250ml)
114mg36%
Brazilnuts (30g)
113mg35%
Kellogg's All Bran (30g)
111mg35%
Linseeds (30g)
110mg34%
Halibut (100g)
107mg33%
Toasted Sesame Seeds (30g)
107mg33%
Sesame Seeds (30g)
105mg33%
French Beans (250ml)
105mg33%
Grains, buckwheat (45g)
104mg32%
Candies, sesame crunch (crisp) (40g)
100mg31%
Buckwheat Pancakes Dry Mix (100ml poured)
98mg31%
Sunflower Seed Kernels (30g)
98mg30%
Mackerel (100g)
97mg30%
Cooked Oyster (100g)
95mg30%
Lupins (250ml)
95mg30%
Wheat Bran (15g)
92mg29%
Weetabix (55g)
91mg28%
Kidney Beans (250ml)
90mg28%
Grains, quinoa, cooked (140g)
90mg28%
Peanuts (50g)
88mg28%
Candies, halavah (halvah), plain (40g)
87mg27%
Pollock, atlantic (boston blue), baked or broiled (100g)
86mg27%





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%
Breakfast Cereals111mg35%
Cereals104mg32%
Sweets100mg31%
Baked Products98mg31%
Sparkling Waters80mg25%
Snacks80mg25%
Mixed Dishes75mg24%
Vegetables, Vegetable Products74mg23%
Fast Foods69mg21%
Plain Waters60mg19%
Soups, Sauces, Gravies49mg15%
Dairy, Egg Products47mg15%
Lamb, Veal, Game31mg10%
Poultry Products30mg9%
Beef Products26mg8%
Pork Products23mg7%
Sausages, Luncheon Meats12mg4%
Spices and Herbs3mg1%
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