Magnesium food sources - List of magnesium rich foods

Nov 16, 2014 Home   ›   Magnesium deficiency symptoms   ›   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.

Popular topics: Saturated fat deficiency | Malnutrition of carbohydrates | Calcium homeostasis | Hypomagnesemia treatment | Hypermagnesemia symptoms | Calcium nutrition

List of 30 rich magnesium food sources

Source: http://ndb.nal.usda.gov/

Magnesium rich food sources	Magnesium 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.

Popular topics: Carbohydrates deficiency | Zinc side effects overdose | Seasonal affective disorder | Pellagra disease symptoms | What is hypomagnesemia | Magnesium nutrition

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/vegetables	Magnesium 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 sources	Magnesium 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

Popular topics: Nutrients deficiency diseases | Side effects of selenium overdose | Arachidonic acid ARA | Magnesium for migraine headaches | What is hypermagnesemia

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

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Current topic on nutritional deficiency diseases: List of magnesium rich food sources.