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 301–400 of 1,041. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Arugula, baby, raw 42.7 mg 11%
★ Beans, mung, whole, dried, boiled in unsalted water 42 mg 11%
★ Flour, gari (cassava flour) 42 mg 11%
4 Okra, boiled in unsalted water 42 mg 11%
5 Sweetcorn, frozen, boiled 42 mg 11%
6 Chives, fresh 42 mg 11%
7 Beans, broad, whole, boiled in unsalted water 41 mg 11%
8 Stuffing mix, dried 41 mg 11%
9 Taro, baked 41 mg 11%
10 Chocolate covered wafer biscuit 41 mg 11%
11 Beans, haricot, canned, re-heated, drained 41 mg 11%
12 Figs, dried, stewed with sugar 41 mg 11%
13 Coconut, flesh only, fresh 41 mg 11%
14 Pakora/bhajia, potato and cauliflower, fried in vegetable oil, homemade 41 mg 11%
15 Chapatis, made with fat, retail 41 mg 11%
16 Ackee, canned, drained 40 mg 11%
17 Potato snacks, pringle-type, fried in vegetable oil 40 mg 11%
18 Fonio, grain, dry, raw 39.1 mg 10%
19 Grenadillas, flesh and seeds 39 mg 10%
20 Bread rolls, malted wheat 39 mg 10%
21 Patra leaves, raw 39 mg 10%
22 Beans, pinto, re-fried beans 39 mg 10%
23 Re-fried beans 38 mg 10%
24 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 38 mg 10%
25 Chapatis, made without fat 37 mg 10%
26 Beans, balor, ends trimmed, raw 37 mg 10%
27 Plantain, green flesh, raw 37 mg 10%
28 Sweetcorn, kernels, raw 37 mg 10%
29 Bean loaf, mixed beans, homemade 37 mg 10%
30 Beans, pigeon peas, whole, dried, boiled in unsalted water 37 mg 10%
31 Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade 37 mg 10%
32 Flour, wheat, all-purpose, unenriched, unbleached 36.1 mg 10%
33 Pakora/bhajia, potato, fried in vegetable oil, homemade 36 mg 10%
34 Pasty, vegetable, wholemeal, homemade 36 mg 10%
35 Horseradish, raw 36 mg 10%
36 Prunes, ready-to-eat, semi-dried 36 mg 10%
37 Biscuits, cookies, chocolate chip, American style 36 mg 10%
38 Flour, bread, white, enriched, unbleached 35.9 mg 10%
39 Flour, semolina, coarse and semi-coarse 35.2 mg 9%
40 Pears, dried 35 mg 9%
41 Flan, lentil and tomato, wholemeal, homemade 35 mg 9%
42 Spinach, mature, boiled in unsalted water 34 mg 9%
43 Curly kale, raw 34 mg 9%
44 Garden Peas 34 mg 9%
45 Semolina, raw 34 mg 9%
46 Flan, cheese, onion and potato, wholemeal, homemade 34 mg 9%
47 Pakora/bhajia, onion, fried in vegetable oil, homemade 34 mg 9%
48 Peas, raw 34 mg 9%
49 Potato chips, fine cut, frozen, fried in corn oil 34 mg 9%
50 Potato chips, fine cut, frozen, fried in blended vegetable oil 34 mg 9%
51 Squash, butternut, raw 34 mg 9%
52 Semolina (Durum Wheat) 34 mg 9%
53 Sugar apple, flesh only 34 mg 9%
54 Apricots, ready-to-eat, semi-dried 34 mg 9%
55 Plantains, ripe, raw 33.9 mg 9%
56 Flour, wheat, all-purpose, enriched, unbleached 33.3 mg 9%
57 Chestnuts, roasted (no added fat/salt) 33 mg 9%
58 Matoki, raw 33 mg 9%
59 Taro, raw 33 mg 9%
60 Plantain, boiled in unsalted water, flesh only 33 mg 9%
61 Beans, cannellini, canned, re-heated, drained 33 mg 9%
62 Durian, flesh only 33 mg 9%
63 Chestnuts, kernel only, raw 33 mg 9%
64 Avocado, Hass, peeled, raw 32.8 mg 9%
65 Beans, black, canned, sodium added, drained and rinsed 32.5 mg 9%
66 Cookies, oatmeal, soft, with raisins 32.4 mg 9%
67 Couscous, plain, cooked 32 mg 9%
68 Lasagne, spinach, wholemeal, homemade 32 mg 9%
69 Mustard leaves, raw 32 mg 9%
70 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 32 mg 9%
71 Flan, cheese and mushroom, wholemeal, homemade 32 mg 9%
72 Courgette, fried in butter 32 mg 9%
73 Squash, acorn, raw 32 mg 9%
74 Raisins, dried 32 mg 9%
75 Beans, pigeon peas, dahl, dried, boiled in unsalted water 32 mg 9%
76 Plantains, overripe, raw 31.7 mg 8%
77 Gourd, karela, raw 31 mg 8%
78 Spinach, frozen, boiled in unsalted water 31 mg 8%
79 Sultanas 31 mg 8%
80 Prunes, ready-to-eat, semi-dried, weighed with stones 31 mg 8%
81 Physalis, fruit only 31 mg 8%
82 Taro, boiled in unsalted water 31 mg 8%
83 Taro, steamed 31 mg 8%
84 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 31 mg 8%
85 Flour, corn, yellow, fine meal, enriched 30.1 mg 8%
86 Breadsticks, plain 30 mg 8%
87 Fig Rolls 30 mg 8%
88 Baked beans, canned in tomato sauce 30 mg 8%
89 Coconut milk 30 mg 8%
90 Baked beans, canned in tomato sauce, reduced sugar, reduced salt 30 mg 8%
91 Rice, white, Italian Arborio risotto, raw 30 mg 8%
92 Chocolate covered caramel and biscuit fingers 30 mg 8%
93 Tofu (Firm, Plain) 30 mg 8%
94 Cheese, Edam 30 mg 8%
95 Potato chips, crinkle cut, frozen, fried in corn oil 30 mg 8%
96 Peas, dried, boiled in unsalted water 30 mg 8%
97 Currants 30 mg 8%
98 Peas, split, dried, boiled in unsalted water 30 mg 8%
99 Beans, navy, canned, sodium added, drained and rinsed 29.6 mg 8%
100 Plantains, underripe, raw 29.5 mg 8%

* 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.