Magnesium in foodstuffs
Find out which foods contain the most magnesium
- Fruit
- Vegetables, legumes
- Sweets, salty snacks
- Meat, fish
- Cheeses, eggs
- Side dishes
- Beverages
- Flour, pastries, cereals
- Milk and dairy products
- Nuts
| Sweets, salty snacks | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Butter cookies | 17.80 | 2107 |
| Cheeseburger (1 meat burger, bacon, flavor enhancers) | 23.10 | 1623 |
| Chocolate ice cream | 28.80 | 1302 |
| Cocoa mix, powder, without sugar | 206.70 | 181 |
| Peanuts in milk chocolate | 95.00 | 395 |
| Potato chips, salted | 70.50 | 532 |
| Raisins | 31.70 | 1183 |
| Thick chocolate milkshake | 16.00 | 2344 |
| Vanilla ice cream | 13.60 | 2757 |
| White chocolate | 11.80 | 3178 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Fruit | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Apples, raw, with peel | 5.10 | 7353 |
| Apricots, raw | 11.40 | 3290 |
| Banana, raw, without peel | 27.10 | 1384 |
| Blackberries | 20.10 | 1866 |
| Blueberries, raw | 6.20 | 6048 |
| Dates | 43.40 | 864 |
| Dried apricots, sulphured | 31.40 | 1194 |
| Grapefruit, raw, white | 9.30 | 4032 |
| Grapes, red, green, seedless | 8.00 | 4688 |
| Kiwi, fresh | 17.10 | 2193 |
| Lemon, raw, without peel | 8.60 | 4361 |
| Nectarines, raw | 8.80 | 4261 |
| Orange, raw | 9.90 | 3788 |
| Peaches, raw | 9.20 | 4076 |
| Pears, raw | 7.20 | 5208 |
| Pineapple, raw | 12.30 | 3049 |
| Plums, raw | 7.60 | 4934 |
| Raspberries | 22.00 | 1705 |
| Strawberries | 13.30 | 2820 |
| Sugar melon | 10.00 | 3750 |
| Sweet cherries, raw | 10.30 | 3641 |
| Tangerines, raw | 11.90 | 3151 |
| Water melon | 11.60 | 3233 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Vegetables, legumes | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Artichoke, cooked, without salt | 60.00 | 625 |
| Beans, cooked or tinned | 26.00 | 1442 |
| Broccoli, boiled, without salt | 21.60 | 1736 |
| Broccoli, raw | 22.60 | 1659 |
| Cabbage, raw | 15.70 | 2389 |
| Carrot, raw | 12.50 | 3000 |
| Cauliflower, boiled, without salt | 9.30 | 4032 |
| Cauliflower, raw | 15.40 | 2435 |
| Cucumber, raw, with peel | 13.00 | 2885 |
| Ice lettuce | 7.10 | 5282 |
| Leaf lettuce | 12.90 | 2907 |
| Lentils, boiled, without salt | 35.90 | 1045 |
| Mushrooms, cooked, without salt | 12.20 | 3074 |
| Mushrooms, raw | 8.60 | 4361 |
| Onion, raw | 10.00 | 3750 |
| Peas, boiled, without salt | 28.10 | 1335 |
| Pepper, sweet, green | 10.10 | 3713 |
| Pepper, sweet, red | 11.80 | 3178 |
| Sauerkraut | 13.10 | 2863 |
| Soya beans, cooked, without salt | 60.00 | 625 |
| Spinach, cooked, without salt | 87.20 | 430 |
| Spinach, raw | 80.00 | 469 |
| Tomato puree, without added salt | 23.20 | 1616 |
| Tomatoes, raw | 11.40 | 3290 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Meat, fish | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Beef fillet, 25% fat, 75% lean meat | 20.00 | 1875 |
| Beef sausage | 13.30 | 2820 |
| Braised beef | 13.80 | 2717 |
| Chicken breasts, cooked | 24.30 | 1543 |
| Chicken legs, cooked | 22.40 | 1674 |
| Chicken sausage | 11.10 | 3378 |
| Chicken wings | 16.30 | 2301 |
| Cod, cooked | 50.00 | 750 |
| Fish fillet in breadcrumbs | 24.20 | 1550 |
| Ham, sliced, standard, approx. 11% fat | 21.20 | 1769 |
| Lamb, without fat, cooked | 28.20 | 1330 |
| Pikeperch, cooked | 72.90 | 514 |
| Pork chops, without fat, pan-fried | 29.40 | 1276 |
| Pork fillet, lean | 18.80 | 1995 |
| Pork ribs, grilled, without fat | 21.20 | 1769 |
| Pork sausage, cooked | 15.40 | 2435 |
| Roast duck | 19.90 | 1884 |
| Roast turkey | 28.20 | 1330 |
| Salami, cooked, beef, pork | 15.90 | 2359 |
| Salmon, cooked | 31.00 | 1210 |
| Sirloin beef, cooked | 22.40 | 1674 |
| Swordfish, cooked | 34.00 | 1103 |
| Tuna, cooked | 63.50 | 591 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Cheeses, eggs | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Blue cheese | 24.70 | 1518 |
| Camembert | 21.10 | 1777 |
| Cheddar | 28.20 | 1330 |
| Cottage cheese (1% fat) | 4.90 | 7653 |
| Cottage cream cheese | 5.20 | 7212 |
| Eggs, whole, cooked, fried | 11.50 | 3261 |
| Feta | 17.60 | 2131 |
| Mozzarella, full-fat cheese | 21.20 | 1769 |
| Parmesan | 40.00 | 938 |
| Pasteurized cheese, edam-type | 28.20 | 1330 |
| Ricotta | 15.00 | 2500 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Side dishes | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Baked potatoes, without salt | 28.20 | 1330 |
| Brown rice, long gain, boiled | 43.10 | 870 |
| Croquettes | 20.50 | 1829 |
| Egg noodles, boiled | 21.30 | 1761 |
| Ketchup | 20.00 | 1875 |
| Potato pancakes | 22.20 | 1689 |
| Potato puree with full-fat milk | 18.10 | 2072 |
| Potato salad | 15.20 | 2467 |
| Potatoes, boiled with peel, without salt | 22.10 | 1697 |
| Potatoes, boiled without peel, without salt | 19.90 | 1884 |
| White rice, long gain, parboiled, boiled | 9.10 | 4121 |
| Wild rice, boiled | 31.70 | 1183 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Beverages | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Alcoholic beverages, beer, standard | 5.90 | 6356 |
| Alcoholic beverages, red wine | 11.70 | 3205 |
| Carrot juice, preserved | 14.00 | 2679 |
| Citrus juice, raw | 7.90 | 4747 |
| Coffee, instant, water | 2.80 | 13393 |
| Grapefruit juice, raw | 12.10 | 3099 |
| Herb tea, water | 1.10 | 34091 |
| Orange juice, raw | 10.90 | 3440 |
| Tea, extract, water | 2.80 | 13393 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Flour, pastries, cereals | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Bread, flour mix (whole grain, seven grain) | 53.80 | 697 |
| Buckwheat flour, whole grain | 250.80 | 150 |
| Bulgur bread, baked | 164.30 | 228 |
| Butter croissants | 15.80 | 2373 |
| Corn flour | 127.00 | 295 |
| Cornflakes | 136.10 | 276 |
| Curd cheese pastry | 16.50 | 2273 |
| Cuscus, cooked | 8.30 | 4518 |
| Kaiser-type rolls | 26.30 | 1426 |
| Oat bran, cooked | 40.20 | 933 |
| Oat bran, raw | 235.10 | 160 |
| Pita bread, white | 26.70 | 1405 |
| Rye bread | 40.60 | 924 |
| Wheat bread | 48.00 | 781 |
| Wheat bread, whole grain | 85.70 | 438 |
| Wheat flour, white, bread flour | 24.80 | 1512 |
| Wheat flour, whole grain | 138.30 | 271 |
| White bread, industrially baked | 22.20 | 1689 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Milk and dairy products | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Butter | 0.00 | 0 |
| Butter milk, low fat | 11.00 | 3409 |
| Cream, sour, low fat | 13.30 | 2820 |
| Fruit yoghurt, low fat | 15.00 | 2500 |
| Full-fat milk | 9.80 | 3827 |
| Margarine | 0.00 | 0 |
| Milk, condensed, skimmed | 27.00 | 1389 |
| Semi-skimmed milk (2% fat) | 11.10 | 3379 |
| Soya milk, liquid | 24.90 | 1506 |
| White yoghurt, full fat | 11.90 | 3151 |
| White yoghurt, low fat | 17.20 | 2180 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.
| Nuts | Magnesium content (in 100g of foodstuff) | RDI in grams* |
|---|---|---|
| Almonds | 275.10 | 136 |
| Brazil nuts | 377.40 | 99 |
| Hazelnuts | 162.30 | 231 |
| Pecan nuts | 119.90 | 313 |
| Pine nuts, dried | 255.80 | 147 |
| Roasted keshu nuts, salted | 271.60 | 138 |
| Roasted peanuts, salted | 176.40 | 213 |
| Roasted pistachio nuts, salted | 119.90 | 313 |
| Walnuts | 158.70 | 236 |
* The RDI column shows how much we would have to eat of the particular foodstuff to reach the Reference Daily Intake.