About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1014 foods have been measured for Magnesium. This is a research tool — nothing here constitutes medical advice.

About Magnesium

Micronutrient

Magnesium is a cofactor in over 300 enzymatic reactions, including ATP production, protein synthesis, DNA repair, and glucose metabolism. It regulates nerve and muscle function, blood pressure, and is required for the activation of vitamin D. Seeds (pumpkin, hemp, sunflower), dark chocolate, leafy greens, legumes, wholegrains, and nuts are excellent plant sources.

⚠️ Too little

Subclinical deficiency is common — symptoms include muscle cramps and twitches, poor sleep, anxiety, fatigue, headaches, and palpitations. Chronic low intake is associated with hypertension, type 2 diabetes, and osteoporosis. Excessive alcohol, stress, and diuretics all deplete magnesium.

🚫 Too much

From food, toxicity is not known. High-dose supplement use can cause diarrhoea and GI cramping — magnesium is used therapeutically as a laxative. Very high doses from supplements can cause low blood pressure and, rarely, cardiac toxicity. The upper limit for supplemental magnesium is 250 mg/day in the EU.

Sources: NHS · NIH ODS

Daily Reference Intake

EU NRV (adults)
375 mg
Nutrient Reference Value
per European Regulation 1169/2011
Best plant source (per 100g)
690 mg
Coriander leaves, dried
= 184% of daily NRV
Unit
mg
Measurement unit
used in our database

Foods Containing Magnesium

876 foods with recorded data, ranked highest first. Showing 1–100 of 876. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Coriander leaves, dried 690 mg 184%
★ Agar, dried 620 mg 165%
★ Seaweed, kombu, dried, raw 610 mg 163%
4 Melon seeds 510 mg 136%
5 Spinach, dried 470 mg 125%
6 Seaweed, wakame, dried, raw 470 mg 125%
7 Dill, dried 450 mg 120%
8 Celery seeds 440 mg 117%
9 Sage, dried, ground 430 mg 115%
10 Courgette, dried 421 mg 112%
11 Basil, dried, ground 420 mg 112%
12 Brazil nuts (raw) 410 mg 109%
13 Sunflower seeds, toasted 400 mg 107%
14 Flaxseed (linseed), ground 392 mg 105%
15 Fennel seeds 390 mg 104%
16 Sunflower seeds 390 mg 104%
17 Bran, wheat 389 mg 104%
18 Tahini paste 380 mg 101%
19 Sesame seeds 370 mg 99%
20 Cumin seeds 366 mg 98%
21 Seeds, sunflower seed kernels, dry roasted, with salt added 358 mg 95%
22 Sesame butter, creamy 356.8 mg 95%
23 Nuts, brazilnuts, raw 351.3 mg 94%
24 Marjoram, dried 350 mg 93%
25 Tarragon, dried, ground 350 mg 93%
26 Chia seeds, dried 335 mg 89%
27 Coriander seeds 330 mg 88%
28 Garam masala 330 mg 88%
29 Poppy seeds 330 mg 88%
30 Coffee, powder, instant 330 mg 88%
31 Mustard seeds 300 mg 80%
32 Mixed herbs, dried 280 mg 75%
33 Curry powder 280 mg 75%
34 Almonds, toasted 279 mg 74%
35 Pine nuts (raw) 270 mg 72%
36 Pumpkin seeds 270 mg 72%
37 Almonds, flaked and ground 270 mg 72%
38 Oregano, dried, ground 270 mg 72%
39 Almonds (raw) 270 mg 72%
40 Cashew nuts, raw 270 mg 72%
41 Almond butter, creamy 267.8 mg 71%
42 Caraway seeds 260 mg 69%
43 Dill seeds 260 mg 69%
44 Cloves, dried 260 mg 69%
45 Mustard powder 260 mg 69%
46 Nuts, almonds, dry roasted, with salt added 258 mg 69%
47 Flour, soy, full-fat 254 mg 68%
48 Green Beans 254 mg 68%
49 Cashew nuts, kernel only, roasted and salted 250 mg 67%
50 Beans, soya, dried, raw 250 mg 67%
51 Flour, soya 245 mg 65%
52 Wheatgerm 240 mg 64%
53 Molasses 240 mg 64%
54 Flour, amaranth 232.7 mg 62%
55 Yeast, dried 230 mg 61%
56 Cardamom, ground 230 mg 61%
57 Nuts, mixed 222 mg 59%
58 Thyme, dried, ground 220 mg 59%
59 Curry leaves, fresh 220 mg 59%
60 Rosemary, dried 220 mg 59%
61 Quinoa, raw 210 mg 56%
62 Peanuts, kernel only, plain, unsalted 210 mg 56%
63 Buckwheat, whole grain 203 mg 54%
64 Barcelona nuts, Kernel only 200 mg 53%
65 Peanuts, dry roasted, unsalted 190 mg 51%
66 Beans, butter, dried, raw 190 mg 51%
67 Brazil nuts, kernel only, weighed with shells 190 mg 51%
68 Turmeric, ground 190 mg 51%
69 Beans, broad, dried, raw 190 mg 51%
70 Blackeye pea, dry 183.9 mg 49%
71 Peanut butter, smooth 180 mg 48%
72 Treacle, black 180 mg 48%
73 Peanuts, roasted and salted 180 mg 48%
74 Nutmeg, ground 180 mg 48%
75 Beans, haricot, whole, dried, raw 180 mg 48%
76 Peanuts, raw 179.7 mg 48%
77 Paprika 178 mg 47%
78 Pepper, black 171 mg 46%
79 Beans, pinto, dried, raw 170 mg 45%
80 Fenugreek seeds 170 mg 45%
81 Anise seeds 170 mg 45%
82 Yeast extract 160 mg 43%
83 Mace, ground 160 mg 43%
84 Walnuts (raw) 160 mg 43%
85 Hazelnuts (raw) 160 mg 43%
86 Sage, fresh 160 mg 43%
87 Sweetcorn, dried 157 mg 42%
88 Nuts, hazelnuts or filberts, raw 155.8 mg 42%
89 Beans, mung, whole, dried, raw 150 mg 40%
90 Pepper, cayenne, ground 150 mg 40%
91 Nuts, walnuts, English, halves, raw 142.4 mg 38%
92 Einkorn, grain, dry, raw 140.4 mg 37%
93 Beans, blackeye, whole, dried, raw 140 mg 37%
94 Peanuts, kernel only, plain, weighed with shells 140 mg 37%
95 Flour, whole wheat, unenriched 136 mg 36%
96 Chickpeas, (garbanzo beans, bengal gram), dry 134.8 mg 36%
97 Pistachios (raw) 130 mg 35%
98 Mustard, powder, made up 130 mg 35%
99 Ginger, ground 130 mg 35%
100 Amaranth leaves, raw 130 mg 35%

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.