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 501–600 of 876. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Asparagus, roasted in rapeseed oil 15 mg 4%
★ Yam, steamed 15 mg 4%
★ Pudding, rice, homemade, with skimmed milk 15 mg 4%
4 Yam, flesh only, raw 15 mg 4%
5 Aubergine, stuffed with rice 15 mg 4%
6 Omelette, Spanish, homemade 15 mg 4%
7 Mustard leaves, boiled in unsalted water 15 mg 4%
8 Radish, white/mooli, raw 15 mg 4%
9 Mulberries, whole fruit, raw 15 mg 4%
10 Cheese, Brie, with outer rind removed 15 mg 4%
11 Kiwifruit (kiwi), green, peeled, raw 14.8 mg 4%
12 Mushrooms, shiitake 14.1 mg 4%
13 Mushrooms, shiitake, cooked 14 mg 4%
14 Mushrooms, Chinese, dried, raw 14 mg 4%
15 Eggs, chicken, whole, boiled 14 mg 4%
16 Cabbage, green, raw 14 mg 4%
17 Yoghurt, Greek-style, plain 14 mg 4%
18 Gourd, tinda, raw 14 mg 4%
19 Pudding, rice, homemade, with semi-skimmed milk 14 mg 4%
20 Water chestnuts, raw 14 mg 4%
21 Broccoli, green, boiled in unsalted water 14 mg 4%
22 Potatoes, new and salad, flesh only, raw 14 mg 4%
23 Broccoli, green, boiled in salted water 14 mg 4%
24 Beansprouts, mung, boiled in unsalted water 14 mg 4%
25 Porridge, made with water 14 mg 4%
26 Lager, low alcohol 14 mg 4%
27 Mushroom, oyster 13.9 mg 4%
28 Cabbage, bok choy, raw 13.6 mg 4%
29 Eggplant, raw 13.5 mg 4%
30 Mushroom, king oyster 13.5 mg 4%
31 Tomatillos, dehusked, raw 13.5 mg 4%
32 Ketchup, restaurant 13.5 mg 4%
33 Beetroot, pickled, drained 13 mg 3%
34 Curly kale, boiled in unsalted water 13 mg 3%
35 Celeriac, boiled in unsalted water 13 mg 3%
36 Cabbage, average, raw 13 mg 3%
37 Kumquats, whole fruit, raw 13 mg 3%
38 Eggs, chicken, whole, raw 13 mg 3%
39 Redcurrants, raw 13 mg 3%
40 Whitecurrants, raw 13 mg 3%
41 Kiwi fruit, flesh only, raw 13 mg 3%
42 Asparagus, raw 13 mg 3%
43 Rhubarb, stems only, raw 13 mg 3%
44 Prunes, flesh and skin, stewed without sugar 13 mg 3%
45 Mushroom, enoki 12.8 mg 3%
46 Squash, pie pumpkin, peeled, seeded, raw 12.8 mg 3%
47 Lettuce, leaf, green, raw 12.8 mg 3%
48 Beans, snap, green, canned, regular pack, drained solids 12.7 mg 3%
49 Mandarin, seedless, peeled, raw 12.6 mg 3%
50 Lettuce, leaf, red, raw 12.4 mg 3%
51 Olives, green, Manzanilla, stuffed with pimiento 12.4 mg 3%
52 Juice, tart cherry, from concentrate, shelf-stable 12.1 mg 3%
53 Cherries, sweet, dark red, raw 12.1 mg 3%
54 Lettuce (Romaine) 12.1 mg 3%
55 Spring onions, bulbs and tops, raw 12 mg 3%
56 Stuffing mix, dried, assorted flavours, made up 12 mg 3%
57 Aubergine, stuffed with lentils and vegetables 12 mg 3%
58 Milk, skimmed, pasteurised 12 mg 3%
59 Eggs, chicken, white, raw 12 mg 3%
60 Eggs, chicken, yolk, raw 12 mg 3%
61 Cauliflower, raw 12 mg 3%
62 Asparagus, steamed 12 mg 3%
63 Seaweed, nori, dried, raw 12 mg 3%
64 Orange juice, freshly squeezed 12 mg 3%
65 Strawberries, raw 12 mg 3%
66 Peel, mixed 12 mg 3%
67 Squash, spaghetti, raw 12 mg 3%
68 Rice, white, Italian "Arborio" risotto, boiled in unsalted water 12 mg 3%
69 Guava, flesh only, raw 12 mg 3%
70 Lemons, whole, without pips 12 mg 3%
71 Tomatoes, cherry, raw 12 mg 3%
72 Cauliflower, boiled in unsalted water 12 mg 3%
73 Potatoes, old, baked, flesh only, weighed with skin 12 mg 3%
74 Rhubarb, stems only, stewed without sugar 12 mg 3%
75 Cabbage, white, raw 12 mg 3%
76 Melon, Galia, flesh only 12 mg 3%
77 Potato powder, instant, made up with water 12 mg 3%
78 Broccoli, purple sprouting, boiled in unsalted water 12 mg 3%
79 Mulberries, whole fruit, stewed without sugar 12 mg 3%
80 Artichoke, globe, boiled, weighed as served 12 mg 3%
81 Mushroom, lion's mane 11.7 mg 3%
82 Cabbage, napa, leaf, destemmed, raw 11.3 mg 3%
83 Mushroom, maitake 11 mg 3%
84 Wine, white, sweet 11 mg 3%
85 Beetroot, raw 11 mg 3%
86 Gherkins, pickled, drained 11 mg 3%
87 Milk, semi-skimmed, pasteurised 11 mg 3%
88 Sharon fruit, flesh only 11 mg 3%
89 Milk, whole, pasteurised 11 mg 3%
90 Port 11 mg 3%
91 Redcurrants, stewed without sugar 11 mg 3%
92 Apricots, raw, flesh and skin 11 mg 3%
93 Wine, red 11 mg 3%
94 Pepper, capsicum, yellow, boiled in unsalted water 11 mg 3%
95 Pepper, capsicum, red, raw 11 mg 3%
96 Carrots, old, microwaved 11 mg 3%
97 Beans, runner, boiled in unsalted water 11 mg 3%
98 Basil, fresh 11 mg 3%
99 Squash, spaghetti, baked 11 mg 3%
100 Melon, Canteloupe-type, flesh only 11 mg 3%

* 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.