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 401–500 of 876. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Bread, pitta, white 22 mg 6%
★ Peas, marrowfat, canned, re-heated, drained 22 mg 6%
★ Peas, mushy, canned, re-heated 22 mg 6%
4 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 22 mg 6%
5 Sweetcorn, baby, boiled in unsalted water 22 mg 6%
6 Artichoke, globe, raw 22 mg 6%
7 Bread, white, average 22 mg 6%
8 Tannia, raw 22 mg 6%
9 Milk bread, homemade 22 mg 6%
10 Barley, pearl, boiled 22 mg 6%
11 Broccoli, green, raw 22 mg 6%
12 Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed 21.9 mg 6%
13 Beets, raw 21 mg 6%
14 Peppers, capsicum, chilli, red, raw 21 mg 6%
15 Celeriac, raw 21 mg 6%
16 Rice, white, basmati, raw 21 mg 6%
17 Mango, unripe, green flesh, raw 21 mg 6%
18 Broccoli, green, steamed 21 mg 6%
19 Bread, white, Danish style 21 mg 6%
20 Potatoes, old, raw, flesh only 21 mg 6%
21 Dates, raw, flesh and skin, weighed with stones 21 mg 6%
22 Peas, mange-tout, boiled in unsalted water 21 mg 6%
23 Cheese, Cheshire 21 mg 6%
24 Onion rings, breaded, par fried, frozen, prepared, heated in oven 20.4 mg 5%
25 Bread, soda, made with white flour, homemade 20 mg 5%
26 Taro leaves, steamed 20 mg 5%
27 Porridge, made with milk and water 20 mg 5%
28 Cheese, Camembert 20 mg 5%
29 Cheese, Brie 20 mg 5%
30 Sweet potato, flesh only, boiled in unsalted water 20 mg 5%
31 Marrow, parwal, raw 20 mg 5%
32 Peas, canned in water, re-heated, drained 20 mg 5%
33 Yam, baked 20 mg 5%
34 Sweet potatoes, orange flesh, without skin, raw 19.1 mg 5%
35 Rice, Thai fragrant, raw 19 mg 5%
36 Tomato ketchup 19 mg 5%
37 Beans, runner, raw 19 mg 5%
38 Cheese, Feta 19 mg 5%
39 Tamarillos, flesh and seeds 19 mg 5%
40 Spring greens, raw 19 mg 5%
41 Yoghurt, whole milk, plain 19 mg 5%
42 Avocado, Hass, flesh only, weighed with skin and stone 19 mg 5%
43 Peas, sugar-snap, boiled in unsalted water 19 mg 5%
44 Bread, white, crusty bloomer, unsliced, fresh, large 19 mg 5%
45 Green onion, (scallion), bulb and greens, root removed, raw 18.9 mg 5%
46 Tomatoes, crushed, canned 18.6 mg 5%
47 Passion fruit, flesh and pips, weighed with skin 18 mg 5%
48 Lentils, red, split, dried, boiled in unsalted water 18 mg 5%
49 Olives, green, in brine, drained, flesh and skin, weighed with stones 18 mg 5%
50 Sweet potato, raw, flesh only 18 mg 5%
51 Potatoes, old, boiled in salted water, flesh only 18 mg 5%
52 Potatoes, new and salad, boiled in unsalted water, flesh and skin 18 mg 5%
53 Potatoes, old, boiled in unsalted water, flesh only 18 mg 5%
54 Raspberries, stewed without sugar 18 mg 5%
55 Stuffing, sage and onion, homemade 18 mg 5%
56 Horseradish sauce 18 mg 5%
57 Potatoes, boiled (unsalted) 18 mg 5%
58 Pudding, Christmas, retail 18 mg 5%
59 Potatoes, new and salad, boiled in salted water, flesh and skin 18 mg 5%
60 Potatoes, old, baked, flesh only 18 mg 5%
61 Blackberries, raw 18 mg 5%
62 Cherries, West Indian, flesh only 18 mg 5%
63 Beansprouts, mung, raw 18 mg 5%
64 Avocado, Fuerte, flesh only, weighed with skin and stone 18 mg 5%
65 Soy milk, sweetened, plain, refrigerated 17.5 mg 5%
66 Blackcurrants, raw 17 mg 5%
67 Brussels sprouts, boiled in unsalted water 17 mg 5%
68 Sugar, brown 17 mg 5%
69 Crumpets, toasted 17 mg 5%
70 Papaya, flesh only, raw 17 mg 5%
71 Bananas, flesh only 17 mg 5%
72 Potatoes, old, mashed with butter 17 mg 5%
73 Omelette, cheese, homemade 17 mg 5%
74 Cole leaves, dried, boiled in unsalted water 17 mg 5%
75 Yoghurt, low fat, plain 17 mg 5%
76 Squash, summer, yellow, includes skin, raw 16.8 mg 4%
77 Sweetcorn kernels, canned in water, drained 16 mg 4%
78 Sweet potato, steamed 16 mg 4%
79 Yam, flesh only, boiled in unsalted water 16 mg 4%
80 Parsnip, boiled in unsalted water 16 mg 4%
81 Gourd, ridge, raw 16 mg 4%
82 Pak choi, steamed 16 mg 4%
83 Courgette, boiled in unsalted water 16 mg 4%
84 Raspberries, raw 16 mg 4%
85 Yorkshire pudding, made with whole milk 16 mg 4%
86 Apples, eating, dried 16 mg 4%
87 Mushroom, pioppini 16 mg 4%
88 Kiwifruit, green, raw 15.7 mg 4%
89 Leeks, bulb and greens, root removed, raw 15.7 mg 4%
90 Rutabaga, peeled, raw 15.4 mg 4%
91 Squash, summer, green, zucchini, includes skin, raw 15.3 mg 4%
92 Juice, prune, shelf-stable 15.2 mg 4%
93 Shallots, bulb, peeled, root removed, raw 15.1 mg 4%
94 Beetroot, cooked in unsalted water 15 mg 4%
95 Pudding, rice, homemade, with whole milk 15 mg 4%
96 Lemon peel 15 mg 4%
97 Gherkins, raw 15 mg 4%
98 Potato powder, instant, made up with whole milk 15 mg 4%
99 Figs, whole green fruit, raw 15 mg 4%
100 Asparagus, grilled 15 mg 4%

* 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.