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 801–876 of 876. Values per 100g fresh weight.

# Food Per 100g % NRV Level
★ Pears, canned in juice, whole contents 5 mg 1%
★ Plums, yellow, flesh and skin, raw 5 mg 1%
★ Leeks, boiled in unsalted water 5 mg 1%
4 Chicory, pale variety, boiled in unsalted water 5 mg 1%
5 Plums, yellow, flesh and skin, raw, weighed with stones 5 mg 1%
6 Pears, raw, flesh and skin 5 mg 1%
7 Melon, watermelon, flesh only, weighed whole 5 mg 1%
8 Carrots, young, canned in water, re-heated, drained 5 mg 1%
9 Peaches, canned in syrup, whole contents 5 mg 1%
10 Cherries, glace 5 mg 1%
11 Apples, gala, with skin, raw 4.95 mg 1%
12 Apple juice, with added vitamin C, from concentrate, shelf stable 4.86 mg 1%
13 Apples, red delicious, with skin, raw 4.7 mg 1%
14 Apples, fuji, with skin, raw 4.67 mg 1%
15 Cranberry juice, not fortified, from concentrate, shelf stable 4.38 mg 1%
16 Grape juice, white, with added vitamin C, from concentrate, shelf stable 4.27 mg 1%
17 Apples, honeycrisp, with skin, raw 4.15 mg 1%
18 Apples, eating, raw, flesh and skin, weighed with core 4 mg 1%
19 Melon, Honeydew, flesh only, weighed whole 4 mg 1%
20 Vinegar 4 mg 1%
21 Cider, strong 4 mg 1%
22 Shallots, raw 4 mg 1%
23 Apple juice, clear, ambient and chilled 4 mg 1%
24 Melon, Honeydew, flesh only, weighed with skin 4 mg 1%
25 Pears, raw, flesh only, peeled, weighed with skin and core 4 mg 1%
26 Coffee, instant, made up with water and whole milk 4 mg 1%
27 Coffee, instant, made up with water and semi-skimmed milk 4 mg 1%
28 Pomelo, flesh only, weighed with peel and pips 4 mg 1%
29 Shandy, 50% lager, homemade 4 mg 1%
30 Apples, eating, raw (flesh + skin) 4 mg 1%
31 Celery, boiled in unsalted water 4 mg 1%
32 Applesauce, unsweetened, with added vitamin C 3.94 mg 1%
33 Apple sauce, homemade 3 mg 1%
34 Apples, cooking, raw, flesh only, peeled 3 mg 1%
35 Grapes, raw 3 mg 1%
36 Pears, raw 3 mg 1%
37 Sago, raw 3 mg 1%
38 Cider, dry 3 mg 1%
39 Coffee, instant, made up with water 3 mg 1%
40 Apples, cooking, stewed without sugar, flesh only 3 mg 1%
41 Tea, infusion, average, with whole milk 3 mg 1%
42 Syrup, golden 3 mg 1%
43 Tea, infusion, average, with semi-skimmed milk 3 mg 1%
44 Apples, cooking, baked without sugar, flesh only 3 mg 1%
45 Cider, sweet 3 mg 1%
46 Apples, cooking, baked without sugar, flesh only, weighed with skin 3 mg 1%
47 Butter, salted 2 mg 1%
48 Lemon juice, fresh, weighed as whole fruit 2 mg 1%
49 Tapioca, raw 2 mg 1%
50 Tea, black, infusion, average 2 mg 1%
51 Tea, black, infusion, strong 2 mg 1%
52 Cider, low alcohol 2 mg 1%
53 Apples, cooking, raw, flesh only, weighed with skin and core 2 mg 1%
54 Flour, corn 2 mg 1%
55 Sugar, white 2 mg 1%
56 Honey and comb 2 mg 1%
57 Honey 2 mg 1%
58 Tea, Chinese, leaves, infusion 1 mg 0%
59 Tea, herbal, infusion 1 mg 0%
60 Cola 1 mg 0%
61 Tea, black, infusion, weak 1 mg 0%
62 Shandy, bottled or canned 1 mg 0%
63 Cola, diet 1 mg 0%
64 Lemonade, homemade 1 mg 0%
65 Sugars, granulated 0.3 mg 0%
66 Cheese, Parmesan 0.046 mg 0%
67 Cheese, Red Leicester 0.026 mg 0%
68 Cheese, Wensleydale 0.023 mg 0%
69 Cheese, Stilton 0.022 mg 0%
70 Cheese, processed, plain 0.02 mg 0%
71 Cheese, Mozzarella 0.02 mg 0%
72 Cheese spread, plain 0.012 mg 0%
73 Water, distilled 0 mg 0%
74 Bicarbonate of soda 0 mg 0%
75 Bagels, plain 0 mg 0%
76 Tonic water 0 mg 0%

* 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.