Magnesium in foods (table)

These tables are adopted by the average daily need for magnesium is equal to 400 mg the Column “Percent of daily requirement” shows what percentage of 100 grams of the product satisfy the daily human need for magnesium

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FOODS HIGH IN MAGNESIUM:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Sesame	540 mg	135%
Wheat bran	448 mg	112%
Sunflower seeds (sunflower seeds)	317 mg	79%
Cashews	270 mg	68%
Buckwheat (grain)	258 mg	65%
Pine nuts	251 mg	63%
Buckwheat flour	251 mg	63%
Oat bran	235 mg	59%
Almonds	234 mg	59%
Soybean (grain)	226 mg	57%
Buckwheat (unground)	200 mg	50%
Peanuts	182 mg	46%
Sunflower halva	178 mg	45%
Mash	174 mg	44%
Seaweed	170 mg	43%
Milk skimmed	160 mg	40%
Hazelnuts	160 mg	40%
Buckwheat (groats)	150 mg	38%
Barley (grain)	150 mg	38%
Dry milk 15%	139 mg	35%
Oats (grain)	135 mg	34%
Chocolate	133 mg	33%
Caviar red caviar	129 mg	32%
Oat flakes “Hercules”	129 mg	32%
Chickpeas	126 mg	32%
Pistachios	121 mg	30%
Walnut	120 mg	30%
Rye (grain)	120 mg	30%

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The content of magnesium in nuts and seeds:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Peanuts	182 mg	46%
Walnut	120 mg	30%
Acorns, dried	82 mg	21%
Pine nuts	251 mg	63%
Cashews	270 mg	68%
Sesame	540 mg	135%
Almonds	234 mg	59%
Sunflower seeds (sunflower seeds)	317 mg	79%
Pistachios	121 mg	30%
Hazelnuts	160 mg	40%

The magnesium content of cereals, cereal products and pulses:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Peas (shelled)	88 mg	22%
Green peas (fresh)	38 mg	10%
Buckwheat (grain)	258 mg	65%
Buckwheat (groats)	150 mg	38%
Buckwheat (unground)	200 mg	50%
Corn grits	30 mg	8%
Semolina	18 mg	5%
Eyeglasses	116 mg	29%
Pearl barley	40 mg	10%
Wheat groats	60 mg	15%
Groats hulled millet (polished)	83 mg	21%
Rice	50 mg	13%
Barley groats	50 mg	13%
Sweet corn	37 mg	9%
Macaroni from a flour of 1 grade	45 mg	11%
Pasta from flour V/s	76 mg	19%
Mash	174 mg	44%
Buckwheat flour	251 mg	63%
Corn flour	30 mg	8%
Oat flour	110 mg	28%
Oat flour (oatmeal)	111 mg	28%
Wheat flour of 1 grade	44 mg	11%
Wheat flour 2nd grade	73 mg	18%
The flour	16 mg	4%
Flour Wallpaper	94 mg	24%
Flour rye	60 mg	15%
Rye flour wholemeal	75 mg	19%
Flour rye seeded	25 mg	6%
Rice flour	30 mg	8%
Chickpeas	126 mg	32%
Oats (grain)	135 mg	34%
Oat bran	235 mg	59%
Wheat bran	448 mg	112%
Wheat (grain, soft variety)	108 mg	27%
Wheat (grain, hard grade)	114 mg	29%
Rice (grain)	116 mg	29%
Rye (grain)	120 mg	30%
Soybean (grain)	226 mg	57%
Beans (grain)	103 mg	26%
Beans (legumes)	26 mg	7%
Oat flakes “Hercules”	129 mg	32%
Lentils (grain)	80 mg	20%
Barley (grain)	150 mg	38%

The magnesium content in fruits and berries:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Apricot	8 mg	2%
Avocado	29 mg	7%
Quince	14 mg	4%
Plum	21 mg	5%
Pineapple	11 mg	3%
Orange	13 mg	3%
Watermelon	12 mg	3%
Banana	42 mg	11%
Cranberries	7 mg	2%
Grapes	17 mg	4%
Cherry	26 mg	7%
Blueberries	7 mg	2%
Grapefruit	10 mg	3%
Pear	12 mg	3%
Durian	30 mg	8%
Melon	13 mg	3%
BlackBerry	29 mg	7%
Strawberries	18 mg	5%
Fresh figs	17 mg	4%
Kiwi	25 mg	6%
Cranberry	15 mg	4%
Gooseberry	9 mg	2%
Lemon	12 mg	3%
Raspberry	22 mg	6%
Mango	10 mg	3%
Mandarin	11 mg	3%
Cloudberry	29 mg	7%
Nectarine	9 mg	2%
Sea buckthorn	30 mg	8%
Papaya	21 mg	5%
Peach	16 mg	4%
Pomelo	6 mg	2%
Rowan red	33 mg	8%
Aronia	14 mg	4%
Drain	9 mg	2%
White currants	9 mg	2%
Red currants	17 mg	4%
Black currants	31 mg	8%
Feijoa	9 mg	2%
Persimmon	56 mg	14%
Cherry	24 mg	6%
Blueberries	6 mg	2%
Briar	8 mg	2%
Apples	9 mg	2%

The magnesium content in the vegetables and herbs:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Basil (green)	64 mg	16%
Eggplant	9 mg	2%
Rutabaga	14 mg	4%
Ginger (root)	43 mg	11%
Zucchini	9 mg	2%
Cabbage	16 mg	4%
Broccoli	21 mg	5%
Brussels sprouts	40 mg	10%
Kohlrabi	30 mg	8%
Cabbage, red,	16 mg	4%
Cabbage	13 mg	3%
Savoy cabbages	9 mg	2%
Cauliflower	17 mg	4%
Potatoes	23 mg	6%
Cilantro (green)	26 mg	7%
Cress (greens)	38 mg	10%
Dandelion leaves (greens)	36 mg	9%
Green onions (the pen)	18 mg	5%
Leek	10 mg	3%
Onion	14 mg	4%
Carrots	38 mg	10%
Seaweed	170 mg	43%
Cucumber	14 mg	4%
Fern	34 mg	9%
Parsnip (root)	22 mg	6%
Sweet pepper (Bulgarian)	7 mg	2%
Parsley (green)	85 mg	21%
Parsley (root)	22 mg	6%
Tomato (tomato)	20 mg	5%
Rhubarb (greens)	17 mg	4%
Radishes	13 mg	3%
Black radish	22 mg	6%
Turnips	17 mg	4%
Lettuce (greens)	40 mg	10%
Beets	22 mg	6%
Celery (green)	50 mg	13%
Celery (root)	33 mg	8%
Asparagus (green)	20 mg	5%
Jerusalem artichoke	12 mg	3%
Pumpkin	14 mg	4%
Dill (greens)	70 mg	18%
Horseradish (root)	36 mg	9%
Garlic	30 mg	8%
Spinach (greens)	82 mg	21%
Sorrel (greens)	85 mg	21%

The magnesium content in dried fruits:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Pear dried	66 mg	17%
Raisins	42 mg	11%
Figs dried	59 mg	15%
Dried apricots	105 mg	26%
Peach dried	92 mg	23%
Apricots	109 mg	27%
Dates	69 mg	17%
Prunes	102 mg	26%
Apples dried	30 mg	8%

The magnesium content in mushrooms:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Oyster mushrooms	18 mg	5%
Mushroom ginger	8 mg	2%
Morel mushroom	19 mg	5%
White mushrooms	15 mg	4%
White mushrooms, dried	102 mg	26%
Chanterelle mushrooms	7 mg	2%
Mushrooms mushrooms	20 mg	5%
Mushrooms boletus	15 mg	4%
Mushrooms aspen mushrooms	16 mg	4%
Mushrooms Russula	11 mg	3%
Mushrooms	15 mg	4%
Shiitake mushrooms	20 mg	5%

The magnesium content in meat, fish and seafood:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Roach	25 mg	6%
Salmon	30 mg	8%
Caviar red caviar	129 mg	32%
Pollock ROE	35 mg	9%
Caviar black granular	37 mg	9%
Squid	90 mg	23%
Flounder	35 mg	9%
Chum	30 mg	8%
Sprat Baltic	35 mg	9%
Sprat Caspian	35 mg	9%
Shrimp	50 mg	13%
Bream	30 mg	8%
Salmon Atlantic (salmon)	25 mg	6%
Mussels	30 mg	8%
Pollock	55 mg	14%
Capelin	30 mg	8%
Meat (lamb)	20 mg	5%
Meat (beef)	22 mg	6%
Meat (Turkey)	19 mg	5%
Meat (rabbit)	25 mg	6%
Meat (chicken)	18 mg	5%
Meat (pork fat)	20 mg	5%
Meat (pork meat)	24 mg	6%
Meat (broiler chickens)	19 mg	5%
Cod	40 mg	10%
Grouper	60 mg	15%
Perch river	30 mg	8%
Sturgeon	75 mg	19%
Halibut	60 mg	15%
Beef liver	18 mg	5%
Haddock	35 mg	9%
Kidney beef	18 mg	5%
Cancer river	25 mg	6%
Carp	25 mg	6%
Herring	20 mg	5%
Herring fatty	30 mg	8%
Herring lean	30 mg	8%
Herring srednebelaya	40 mg	10%
Mackerel	50 mg	13%
Som	20 mg	5%
Mackerel	40 mg	10%
Sudak	25 mg	6%
Cod	30 mg	8%
Tuna	30 mg	8%
Acne	30 mg	8%
Oyster	40 mg	10%
Heck	35 mg	9%
Pike	35 mg	9%

The magnesium content in dairy products:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Acidophilus milk 1%	15 mg	4%
Acidophilus 3,2%	15 mg	4%
Acidophilus to 3.2% sweet	15 mg	4%
Acidophilus low fat	15 mg	4%
Cheese (from cow’s milk)	24 mg	6%
Varenets is a 2.5%	16 mg	4%
Yogurt 1.5%	15 mg	4%
Yogurt 1.5% fruit	13 mg	3%
Yogurt 3,2%	15 mg	4%
Yogurt 3,2% sweet	14 mg	4%
Yogurt 6%	14 mg	4%
Yogurt 6% sweet	14 mg	4%
1% yogurt	14 mg	4%
Kefir 2.5%	14 mg	4%
Kefir 3.2%	14 mg	4%
Low-fat kefir	15 mg	4%
Koumiss (from Mare’s milk)	25 mg	6%
Mare’s milk low-fat (from cow’s milk)	14 mg	4%
The mass of curd is 16.5% fat	23 mg	6%
Milk 1,5%	14 mg	4%
Milk 2,5%	14 mg	4%
Milk 3.2%	14 mg	4%
Milk 3,5%	14 mg	4%
Goat milk	14 mg	4%
Low-fat milk	15 mg	4%
Condensed milk with sugar 5%	34 mg	9%
Condensed milk with sugar 8,5%	34 mg	9%
Condensed milk with sugar low-fat	34 mg	9%
Dry milk 15%	139 mg	35%
Milk powder 25%	119 mg	30%
Milk skimmed	160 mg	40%
Ice cream	21 mg	5%
Ice cream sundae	22 mg	6%
Buttermilk	18 mg	5%
Yogurt 1%	16 mg	4%
Yogurt 2.5% of	16 mg	4%
Yogurt 3,2%	16 mg	4%
Yogurt low-fat	15 mg	4%
Ryazhenka 1%	14 mg	4%
Ryazhenka 2,5%	14 mg	4%
Ryazhenka 4%	14 mg	4%
Fermented baked milk 6%	14 mg	4%
Cream 10%	10 mg	3%
Cream 20%	8 mg	2%
Cream 25%	8 mg	2%
35% cream	7 mg	2%
Cream 8%	10 mg	3%
Condensed cream with sugar 19%	36 mg	9%
Cream powder 42%	80 mg	20%
Sour cream 10%	10 mg	3%
Sour cream 15%	9 mg	2%
Sour cream 20%	8 mg	2%
Sour cream 25%	8 mg	2%
Sour cream 30%	7 mg	2%
Cheese “Adygeysky”	25 mg	6%
Cheese “Gollandskiy” 45%	55 mg	14%
Cheese “Camembert”	15 mg	4%
Parmesan Cheese	44 mg	11%
Cheese “Poshehonsky” 45%	45 mg	11%
Cheese “Roquefort” 50%	40 mg	10%
Cheese “Russian” 50%	35 mg	9%
Cheese “Suluguni”	35 mg	9%
Feta Cheese	19 mg	5%
Cheese Cheddar 50%	54 mg	14%
Cheese Swiss 50%	45 mg	11%
Gouda Cheese	29 mg	7%
Low-fat cheese	23 mg	6%
Cheese “Sausage”	30 mg	8%
Cheese “Russian”	33 mg	8%
Glazed curds of 27.7% fat	39 mg	10%
Cheese 11%	23 mg	6%
Cheese 18% (bold)	23 mg	6%
Cheese 2%	24 mg	6%
Curd 4%	23 mg	6%
Curd 5%	23 mg	6%
Cottage cheese 9% (bold)	23 mg	6%
Curd	24 mg	6%

The magnesium content in eggs and egg products:

Product name	The content of magnesium in 100g	The percentage of daily requirement
Egg protein	9 mg	2%
Egg yolk	15 mg	4%
Egg powder	42 mg	11%
Chicken egg	12 mg	3%
Quail egg	32 mg	8%

The magnesium content in ready meals and confectionery:

The name of the dish	The content of magnesium in 100g	The percentage of daily requirement
Halva tahini-peanut	243 mg	61%
Sunflower halva	178 mg	45%
Chocolate	133 mg	33%
Candy	99 mg	25%
Whole wheat bread	82 mg	21%
Almond cake	73 mg	18%
Chocolate milk	68 mg	17%
Buckwheat porridge (from cereals, unground)	67 mg	17%
Perch smoked	66 mg	17%
Cookies almond	64 mg	16%
Bread with bran	63 mg	16%
Perch fried	61 mg	15%
Cake almond	60 mg	15%
Chocolate paste	59 mg	15%
Beet burgers	57 mg	14%
Pink salmon (canned)	56 mg	14%
Herring smoked	55 mg	14%
Bread, cereal	55 mg	14%
Sprats in oil (canned)	55 mg	14%
Hot smoked sprats	51 mg	13%
Anchovy salted	51 mg	13%
Cod liver (canned food)	50 mg	13%
Tomato paste	50 mg	13%
Cod smoked	50 mg	13%
Bread Borodino	49 mg	12%
Cold-smoked mackerel	48 mg	12%
Bread wheat (wholemeal flour)	47 mg	12%
Bread Ukrainian	47 mg	12%
Cutlets carrot	46 mg	12%
Bream dried	46 mg	12%
Mushrooms fried in vegetable oil	44 mg	11%
Smoked bream	43 mg	11%
Peas boiled	42 mg	11%
Casserole carrot	42 mg	11%
Marshmallows in chocolate	41 mg	10%
Perch baked	41 mg	10%
Mackerel fried	41 mg	10%
Mackerel in oil (canned)	40 mg	10%
Marmalade in chocolate	39 mg	10%
Straws sweet	38 mg	10%
Catfish fried	37 mg	9%
Dumplings with garlic	37 mg	9%
Salted sprat with onions and butter	36 mg	9%
Bun high in calories	34 mg	9%
Carrots boiled	34 mg	9%
Pancakes	33 mg	8%
Soup puree of spinach	33 mg	8%
Hearth bread (flour 1st grade)	33 mg	8%
Wheat bread (flour 1st grade)	33 mg	8%
Pumpkin pudding	32 mg	8%
Cutlets of cod	32 mg	8%
Bream smoked	32 mg	8%
Cod fried	31 mg	8%
Cancer the river boiled	31 mg	8%
Sausage sausage	30 mg	8%
Fried onions	30 mg	8%
Cheesecakes of nonfat cottage cheese	30 mg	8%
Pike boiled	30 mg	8%
Pink salt	29 mg	7%
Porridge from oat flakes Hercules	29 mg	7%
Oatmeal	29 mg	7%
Chum salmon salt	29 mg	7%
Mushrooms baked	28 mg	7%
Zrazy potato	28 mg	7%
Beet salad with cheese and garlic	28 mg	7%
Cheesecakes with carrots	28 mg	7%
Cod baked	28 mg	7%
Soup with sorrel	28 mg	7%
Fried potatoes	27 mg	7%
Sausage Brunswick	27 mg	7%
Sausage granular	27 mg	7%
Vegetable ragout	27 mg	7%
Potato pancakes	26 mg	7%
Beets boiled	26 mg	7%
Cod stew	26 mg	7%
Pancakes	25 mg	6%
Hunting sausages	25 mg	6%
Crackers with bran	25 mg	6%
Radish salad	25 mg	6%
The fresh tomato salad with sweet peppers	25 mg	6%
Cod fried	25 mg	6%
Tuna in oil (canned)	25 mg	6%
Bread Riga	25 mg	6%
Wheat cereal	24 mg	6%
Potato cakes	24 mg	6%
Patties fried with cabbage	24 mg	6%
Cod boiled	24 mg	6%
Casserole low-fat cottage cheese	23 mg	6%
Potato casserole	23 mg	6%
Carp fried	23 mg	6%
Moskovskaya sausage (smoked)	23 mg	6%
Cutlets cabbage	23 mg	6%
Grouper boiled	23 mg	6%
Herring with onions	23 mg	6%
Dumplings	22 mg	6%
Fried mushrooms with potatoes	22 mg	6%
Boiled potatoes	22 mg	6%
Sausage	22 mg	6%
Green peas (canned food)	21 mg	5%
Potatoes stewed with mushrooms	21 mg	5%
Millet porridge	21 mg	5%
Beef sausage (cooked)	21 mg	5%
Sausage milk	21 mg	5%
Beet stew	21 mg	5%
Pike boiled	21 mg	5%
Stuffed vegetable	20 mg	5%
Casserole cabbage	20 mg	5%
Cottage cheese casserole rice	20 mg	5%
Cabbage stew	20 mg	5%
Pork sausage	20 mg	5%
Sugar cookies	20 mg	5%
Sugar cookies	20 mg	5%
Mashed potatoes	20 mg	5%
Sausages	20 mg	5%