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 1126 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

1041 foods with recorded data, ranked highest first. Showing 901–1,000 of 1,041. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Carrots, old, raw 7 mg 2%
★ Sauce, pasta, carbonara type 7 mg 2%
★ Marrow, boiled in unsalted water 7 mg 2%
4 Lager, standard 7 mg 2%
5 Pomegranate, flesh and pips, weighed with skin 7 mg 2%
6 Polenta, hydrated, raw 7 mg 2%
7 Coffee, Irish 7 mg 2%
8 Melon, flesh only, average, weighed with skin 7 mg 2%
9 Leeks in cheese sauce, made with semi-skimmed milk, homemade 7 mg 2%
10 Lager, premium 7 mg 2%
11 Leeks in cheese sauce, made with skimmed milk, homemade 7 mg 2%
12 Grapes, red 7 mg 2%
13 Onions, boiled in unsalted water 7 mg 2%
14 Leeks in cheese sauce, made with whole milk, homemade 7 mg 2%
15 Lager, extra strong 7 mg 2%
16 Plums, Victoria, flesh and skin, raw 7 mg 2%
17 Wine, rose, medium 7 mg 2%
18 Plums, dessert, flesh and skin, raw 6.91 mg 2%
19 Juice, pomegranate, from concentrate, shelf-stable 6.86 mg 2%
20 Plum, black, with skin, raw 6.62 mg 2%
21 Pear, Anjou, green, with skin, raw 6.49 mg 2%
22 Lettuce, iceberg, raw 6.31 mg 2%
23 Star fruit 6 mg 2%
24 Grapefruit, flesh only, raw, weighed with peel and pips 6 mg 2%
25 Oranges, flesh only, weighed with peel and pips 6 mg 2%
26 Lemons, flesh only, raw, weighed with peel and pips 6 mg 2%
27 Melon, yellow flesh, flesh only 6 mg 2%
28 Rice, white, basmati, boiled in unsalted water 6 mg 2%
29 Plums, Victoria, stewed without sugar 6 mg 2%
30 Plums, Victoria, stewed without sugar, weighed with stones 6 mg 2%
31 Squash, butternut, boiled in unsalted water 6 mg 2%
32 Radish, red, flesh and skin, raw 6 mg 2%
33 Rice, white, basmati, easy cook, boiled in unsalted water 6 mg 2%
34 Melon, Canteloupe-type, flesh only, weighed whole 6 mg 2%
35 Lychees, flesh only, raw, weighed with skin and stone 6 mg 2%
36 Turnip, boiled in unsalted water 6 mg 2%
37 Pears, Nashi, flesh and skin, raw, weighed with core 6 mg 2%
38 Melon, flesh only, average, weighed whole 6 mg 2%
39 Carrots, young, boiled in unsalted water 6 mg 2%
40 Lime juice, fresh 6 mg 2%
41 Celery, raw 6 mg 2%
42 Kohl rabi, boiled in unsalted water 6 mg 2%
43 Pomelo, flesh only 6 mg 2%
44 Grapes, green 6 mg 2%
45 Soup, mushroom, carton, chilled 6 mg 2%
46 Chicory, pale variety, raw 6 mg 2%
47 Babaco, flesh only 6 mg 2%
48 Cabbage, red, boiled in unsalted water 6 mg 2%
49 Vermouth, dry 6 mg 2%
50 Pears, raw, bartlett 5.7 mg 2%
51 Apples, granny smith, with skin, raw 5.06 mg 1%
52 Cream, double 5 mg 1%
53 Melon, watermelon, flesh only, weighed whole 5 mg 1%
54 Leeks, boiled in unsalted water 5 mg 1%
55 Onions, pickled, drained 5 mg 1%
56 Pears, average, flesh and skin, raw, weighed with core and stalk 5 mg 1%
57 Cherries, glace 5 mg 1%
58 Pineapple, flesh only, raw, weighed with skin and top 5 mg 1%
59 Plums, yellow, flesh and skin, raw 5 mg 1%
60 Rice, white, long grain, boiled in unsalted water 5 mg 1%
61 Chicory, pale variety, boiled in unsalted water 5 mg 1%
62 Plums, yellow, flesh and skin, raw, weighed with stones 5 mg 1%
63 Pears, average, raw, flesh only 5 mg 1%
64 Rice, Thai fragrant, boiled in unsalted water 5 mg 1%
65 Mangoes, ripe, flesh only, raw, weighed with skin and stone 5 mg 1%
66 Peaches, canned in syrup, whole contents 5 mg 1%
67 Pears, raw, flesh and skin 5 mg 1%
68 Orange juice, freshly squeezed, weighed as whole fruit 5 mg 1%
69 Coffee, infusion, weak 5 mg 1%
70 Pears, canned in juice, whole contents 5 mg 1%
71 Sherry, medium 5 mg 1%
72 Blueberries 5 mg 1%
73 Carrots, young, canned in water, re-heated, drained 5 mg 1%
74 Apples, gala, with skin, raw 4.95 mg 1%
75 Apple juice, with added vitamin C, from concentrate, shelf stable 4.86 mg 1%
76 Apples, red delicious, with skin, raw 4.7 mg 1%
77 Apples, fuji, with skin, raw 4.67 mg 1%
78 Cranberry juice, not fortified, from concentrate, shelf stable 4.38 mg 1%
79 Grape juice, white, with added vitamin C, from concentrate, shelf stable 4.27 mg 1%
80 Apples, honeycrisp, with skin, raw 4.15 mg 1%
81 Vinegar 4 mg 1%
82 Apple juice, clear, ambient and chilled 4 mg 1%
83 Coffee, instant, made up with water and whole milk 4 mg 1%
84 Shandy, 50% lager, homemade 4 mg 1%
85 Apples, eating, raw (flesh + skin) 4 mg 1%
86 Coffee, instant, made up with water and semi-skimmed milk 4 mg 1%
87 Pears, raw, flesh only, peeled, weighed with skin and core 4 mg 1%
88 Shallots, raw 4 mg 1%
89 Melon, Honeydew, flesh only, weighed whole 4 mg 1%
90 Celery, boiled in unsalted water 4 mg 1%
91 Cider, strong 4 mg 1%
92 Pomelo, flesh only, weighed with peel and pips 4 mg 1%
93 Pears, average, stewed without sugar 4 mg 1%
94 Melon, Honeydew, flesh only, weighed with skin 4 mg 1%
95 Apples, eating, raw, flesh and skin, weighed with core 4 mg 1%
96 Applesauce, unsweetened, with added vitamin C 3.94 mg 1%
97 Sago, raw 3 mg 1%
98 Apple sauce, homemade 3 mg 1%
99 Noodles, rice, fine, dried, boiled in unsalted water 3 mg 1%
100 Coffee, instant, made up with water 3 mg 1%

* 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.