Magnesium food sources - List of magnesium rich foods

   ›      ›   Magnesium food sources - List of magnesium rich foods
Dietary magnesium (Mg) is present in rich proportions in several animal and plant food sources. Green leafy vegetables are rich in magnesium.
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Mg is a basic component of the chlorophyll which imparts the green color to leaves. Apart from leafy vegetables, magnesium is present in rich quantities in several legumes, nuts, seeds, herbs, spices, whole grains, some fruits and fish. Depending upon the local soil richness, the drinking water can be a rich source of magnesium.

Though magnesium is abundantly available in many plant sources, the dietary surveys in USA reveal that the intakes of this essential mineral are lower than the Recommended Dietary Allowances (RDAs). The skewed nutritional status is primarily due to the changing food habits. The preference to fast foods, reduced consumption of greens and vegetables and increased use of refined or polished grains has lead to decrease in magnesium intake. Further, it is to be noted that natural magnesium rich foods are losing their nutrient value due excessive use of chemical fertilizers. Excessive irrigation can cause leaching of nutrients and chemicals from the root zone of agricultural fields.
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List of 30 rich magnesium food sources

Source: http://ndb.nal.usda.gov/
Magnesium rich food sourcesMagnesium mg/100 gms
Crude rice bran
781
Cottonseed flour
760
Dried basil leaves
711
Dried coriander leaf
694
Dry cultivated seaweed
692
Freeze-dried chives
640
Crude wheat bran
611
Dried pumpkin and squash seed kernels
 592*
Plain dry cocoa powder
519
Dried watermelon seed kernels
515
Celery seed
440
Raw soy flour
429
Dry parsley
400
Flax seed
392
Fennel seed
384
Dried brazil nuts
376
Mustard seed
370
Defatted peanut flour
  370**
Cumin seed
366
Sesame seed
361
Dried safflower seed kernels
353
Poppy seed
347
Dried marjoram
346
Dried chia seed
335
Raw cowpeas
333
Coriander seed
330
Dried sunflower seed kernels
325
Raw cashew nuts
292
Almonds
270
Curry powder
255
*Dried pumpkin seed kernels are also very rich food sources of zinc. They also have rich protein content, nearly 30 mg/100 grams.
**Though peanuts are rich food sources, their rich fat content is a negative factor for using as such without defatting.
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List of rich magnesium food sources among spices and herbs

List of rich spice/herb sources Magnesium mg/100 grams
Dried basil
711
Dried coriander leaf
694
Celery seed
440
Dry parsley
400
Mustard seed
370
Cumin seed
366
Poppy seed
347
Coriander seed
330
Cloves
259
Dill seed
256
Curry powder
255
Cardamom
229
Dried thyme
220
Dried rosemary
220
Ginger
214
Turmeric
208
Fenugreek seed
191
Nutmeg
183
Black pepper
171
Anise seed
170


List of rich green vegetable food sources of magnesium

List of greens/vegetablesMagnesium mg/100 grams
Freeze dried green pepper
188
Dried gourd strips
125
Raw spinach
79
Cooked lima beans
74
Raw beet greens
70
Raw soybean green
65
Raw peas
56
Raw kale
47
Raw drumstick pods
45
Collards
29


List of animal food sources

Animal food sourcesMagnesium mg/100 grams
Raw emu fillet
42
Turkey [meat only]
28
Chicken [meat only]
27
Lamb meat
25
Raw beef
24


List of fish food sources

Finfish and shellfish sources Magnesium mg/100 grams
Cooked queen crab
63
Cooked eastern oyster
58
Cooked spiny lobster
51
Cooked tuna
44
Cooked bluefish
42
Cooked burbot
41
Canned cod
41
Cooked pike
40
Cooked seatrout
40
Canned mackerel
37
Cooked salmon
35
Cooked swordfish
35
Canned tuna
34


List of rich food sources of nuts and seeds

Nuts and seeds Magnesium mg/100 grams
Cottonseed flour
760
Dried pumpkin and squash seed kernels
592
Dried watermelon seed kernels
515
Raw soy flour
429
Flaxseed
392
Fennel seed
384
Dried brazil nuts
376
Defatted peanut flour
370
Sesame seed
361
Dried safflower seed kernels
353
Dried sunflower seed kernels
325
Raw cashew nuts
292
Almonds
270
Hazelnuts
163
Raw chestnuts
32

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List of rich fruit sources

Fruits Magnesium mg/100 grams
Raw tamarinds
92
Raw prickly pears
85
Dried figs
68
Dehydrated prunes
64
Dehydrated apricots
63
Dehydrated peaches
57
Dates
54
Dried litchis
42
Dried currants
41
Dried plums
41
Raw plantains
37
Pineapple juice
35
Orange juice
35
Seedless raisins
35


List of dairy products

Dairy products Magnesium mg/100 grams
Dried whey
176
Fat free American cheese
115
Dried buttermilk
110
Dried nonfat milk
110
Swiss cheese
38
Cheddar cheese
27


List of rich sources in cereals and grains

Cereals and grains Magnesium mg/100 grams
Oat flour
144
Whole-wheat dry spaghetti
143
White corn grain
127
Cornmeal
127
Whole-grain sorghum flour
123
Brown rice flour
112
Barley meal
96
Raw white rice
25


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1.http://ods.od.nih.gov/


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