Magnesium in foods (table)

Contents

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

FOODS HIGH IN MAGNESIUM:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Sesame540 mg135%
Wheat bran448 mg112%
Sunflower seeds (sunflower seeds)317 mg79%
Cashews270 mg68%
Buckwheat (grain)258 mg65%
Pine nuts251 mg63%
Buckwheat flour251 mg63%
Oat bran235 mg59%
Almonds234 mg59%
Soybean (grain)226 mg57%
Buckwheat (unground)200 mg50%
Peanuts182 mg46%
Sunflower halva178 mg45%
Mash174 mg44%
Seaweed170 mg43%
Milk skimmed160 mg40%
Hazelnuts160 mg40%
Buckwheat (groats)150 mg38%
Barley (grain)150 mg38%
Dry milk 15%139 mg35%
Oats (grain)135 mg34%
Chocolate133 mg33%
Caviar red caviar129 mg32%
Oat flakes “Hercules”129 mg32%
Chickpeas126 mg32%
Pistachios121 mg30%
Walnut120 mg30%
Rye (grain)120 mg30%

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Milk powder 25%119 mg30%
Eyeglasses116 mg29%
Rice (grain)116 mg29%
Wheat (grain, hard grade)114 mg29%
Oat flour (oatmeal)111 mg28%
Oat flour110 mg28%
Apricots109 mg27%
Wheat (grain, soft variety)108 mg27%
Dried apricots105 mg26%
Beans (grain)103 mg26%
White mushrooms, dried102 mg26%
Prunes102 mg26%
Candy99 mg25%
Flour Wallpaper94 mg24%
Peach dried92 mg23%
Squid90 mg23%
Peas (shelled)88 mg22%
Parsley (green)85 mg21%
Sorrel (greens)85 mg21%
Groats hulled millet (polished)83 mg21%
Acorns, dried82 mg21%
Spinach (greens)82 mg21%
Cream powder 42%80 mg20%
Lentils (grain)80 mg20%
Pasta from flour V/s76 mg19%
Rye flour wholemeal75 mg19%
Sturgeon75 mg19%
Wheat flour 2nd grade73 mg18%
Dill (greens)70 mg18%
Dates69 mg17%
Chocolate milk68 mg17%
Pear dried66 mg17%
Basil (green)64 mg16%
Wheat groats60 mg15%
Flour rye60 mg15%
Grouper60 mg15%
Halibut60 mg15%
Figs dried59 mg15%
Persimmon56 mg14%
Pollock55 mg14%
Cheese “Gollandskiy” 45%55 mg14%
Cheese Cheddar 50%54 mg14%
Shrimp50 mg13%
Rice50 mg13%
Barley groats50 mg13%
Celery (green)50 mg13%
Mackerel50 mg13%
Macaroni from a flour of 1 grade45 mg11%
Cheese “Poshehonsky” 45%45 mg11%
Cheese Swiss 50%45 mg11%

The content of magnesium in nuts and seeds:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Peanuts182 mg46%
Walnut120 mg30%
Acorns, dried82 mg21%
Pine nuts251 mg63%
Cashews270 mg68%
Sesame540 mg135%
Almonds234 mg59%
Sunflower seeds (sunflower seeds)317 mg79%
Pistachios121 mg30%
Hazelnuts160 mg40%

The magnesium content of cereals, cereal foods and pulses:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Peas (shelled)88 mg22%
Green peas (fresh)38 mg10%
Buckwheat (grain)258 mg65%
Buckwheat (groats)150 mg38%
Buckwheat (unground)200 mg50%
Corn grits30 mg8%
Semolina18 mg5%
Eyeglasses116 mg29%
Pearl barley40 mg10%
Wheat groats60 mg15%
Groats hulled millet (polished)83 mg21%
Rice50 mg13%
Barley groats50 mg13%
Sweet corn37 mg9%
Macaroni from a flour of 1 grade45 mg11%
Pasta from flour V/s76 mg19%
Mash174 mg44%
Buckwheat flour251 mg63%
Corn flour30 mg8%
Oat flour110 mg28%
Oat flour (oatmeal)111 mg28%
Wheat flour of 1 grade44 mg11%
Wheat flour 2nd grade73 mg18%
The flour16 mg4%
Flour Wallpaper94 mg24%
Flour rye60 mg15%
Rye flour wholemeal75 mg19%
Flour rye seeded25 mg6%
Rice flour30 mg8%
Chickpeas126 mg32%
Oats (grain)135 mg34%
Oat bran235 mg59%
Wheat bran448 mg112%
Wheat (grain, soft variety)108 mg27%
Wheat (grain, hard grade)114 mg29%
Rice (grain)116 mg29%
Rye (grain)120 mg30%
Soybean (grain)226 mg57%
Beans (grain)103 mg26%
Beans (legumes)26 mg7%
Oat flakes “Hercules”129 mg32%
Lentils (grain)80 mg20%
Barley (grain)150 mg38%

The magnesium content in fruits and berries:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Apricot8 mg2%
Avocado29 mg7%
Quince14 mg4%
Plum21 mg5%
Pineapple11 mg3%
Orange13 mg3%
Watermelon12 mg3%
Banana42 mg11%
Cranberries7 mg2%
Grapes17 mg4%
Cherry26 mg7%
Blueberries7 mg2%
Grapefruit10 mg3%
Pear12 mg3%
Durian30 mg8%
Melon13 mg3%
BlackBerry29 mg7%
Strawberries18 mg5%
Fresh figs17 mg4%
Kiwi25 mg6%
Cranberry15 mg4%
Gooseberry9 mg2%
Lemon12 mg3%
Raspberry22 mg6%
Mango10 mg3%
Mandarin11 mg3%
Cloudberry29 mg7%
Nectarine9 mg2%
Sea buckthorn30 mg8%
Papaya21 mg5%
Peach16 mg4%
Pomelo6 mg2%
Rowan red33 mg8%
Aronia14 mg4%
Drain9 mg2%
White currants9 mg2%
Red currants17 mg4%
Black currants31 mg8%
Feijoa9 mg2%
Persimmon56 mg14%
Cherry24 mg6%
Blueberries6 mg2%
Briar8 mg2%
Apples9 mg2%

The magnesium content in the vegetables and herbs:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Basil (green)64 mg16%
Eggplant9 mg2%
Rutabaga14 mg4%
Ginger (root)43 mg11%
Zucchini9 mg2%
Cabbage16 mg4%
Broccoli21 mg5%
Brussels sprouts40 mg10%
Kohlrabi30 mg8%
Cabbage, red,16 mg4%
Cabbage13 mg3%
Savoy cabbages9 mg2%
Cauliflower17 mg4%
Potatoes23 mg6%
Cilantro (green)26 mg7%
Cress (greens)38 mg10%
Dandelion leaves (greens)36 mg9%
Green onions (the pen)18 mg5%
Leek10 mg3%
Onion14 mg4%
Carrots38 mg10%
Seaweed170 mg43%
Cucumber14 mg4%
Fern34 mg9%
Parsnip (root)22 mg6%
Sweet pepper (Bulgarian)7 mg2%
Parsley (green)85 mg21%
Parsley (root)22 mg6%
Tomato (tomato)20 mg5%
Rhubarb (greens)17 mg4%
Radishes13 mg3%
Black radish22 mg6%
Turnips17 mg4%
Lettuce (greens)40 mg10%
Beets22 mg6%
Celery (green)50 mg13%
Celery (root)33 mg8%
Asparagus (green)20 mg5%
Jerusalem artichoke12 mg3%
Pumpkin14 mg4%
Dill (greens)70 mg18%
Horseradish (root)36 mg9%
Garlic30 mg8%
Spinach (greens)82 mg21%
Sorrel (greens)85 mg21%

The magnesium content in dried fruits:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Pear dried66 mg17%
Raisins42 mg11%
Figs dried59 mg15%
Dried apricots105 mg26%
Peach dried92 mg23%
Apricots109 mg27%
Dates69 mg17%
Prunes102 mg26%
Apples dried30 mg8%

The magnesium content in mushrooms:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Oyster mushrooms18 mg5%
Mushroom ginger8 mg2%
Morel mushroom19 mg5%
White mushrooms15 mg4%
White mushrooms, dried102 mg26%
Chanterelle mushrooms7 mg2%
Mushrooms mushrooms20 mg5%
Mushrooms boletus15 mg4%
Mushrooms aspen mushrooms16 mg4%
Mushrooms Russula11 mg3%
Mushrooms15 mg4%
Shiitake mushrooms20 mg5%

The magnesium content in meat, fish and seafood:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Roach25 mg6%
Salmon30 mg8%
Caviar red caviar129 mg32%
Pollock ROE35 mg9%
Caviar black granular37 mg9%
Squid90 mg23%
Flounder35 mg9%
Chum30 mg8%
Sprat Baltic35 mg9%
Sprat Caspian35 mg9%
Shrimp50 mg13%
Bream30 mg8%
Salmon Atlantic (salmon)25 mg6%
Mussels30 mg8%
Pollock55 mg14%
Capelin30 mg8%
Meat (lamb)20 mg5%
Meat (beef)22 mg6%
Meat (Turkey)19 mg5%
Meat (rabbit)25 mg6%
Meat (chicken)18 mg5%
Meat (pork fat)20 mg5%
Meat (pork meat)24 mg6%
Meat (broiler chickens)19 mg5%
Cod40 mg10%
Grouper60 mg15%
Perch river30 mg8%
Sturgeon75 mg19%
Halibut60 mg15%
Beef liver18 mg5%
Haddock35 mg9%
Kidney beef18 mg5%
Cancer river25 mg6%
Carp25 mg6%
Herring20 mg5%
Herring fatty30 mg8%
Herring lean30 mg8%
Herring srednebelaya40 mg10%
Mackerel50 mg13%
Som20 mg5%
Mackerel40 mg10%
Sudak25 mg6%
Cod30 mg8%
Tuna30 mg8%
Acne30 mg8%
Oyster40 mg10%
Heck35 mg9%
Pike35 mg9%

The magnesium content in dairy foods:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Acidophilus milk 1%15 mg4%
Acidophilus 3,2%15 mg4%
Acidophilus to 3.2% sweet15 mg4%
Acidophilus low fat15 mg4%
Cheese (from cow’s milk)24 mg6%
Varenets is a 2.5%16 mg4%
Yogurt 1.5%15 mg4%
Yogurt 1.5% fruit13 mg3%
Yogurt 3,2%15 mg4%
Yogurt 3,2% sweet14 mg4%
Yogurt 6%14 mg4%
Yogurt 6% sweet14 mg4%
1% yogurt14 mg4%
Kefir 2.5%14 mg4%
Kefir 3.2%14 mg4%
Low-fat kefir15 mg4%
Koumiss (from Mare’s milk)25 mg6%
Mare’s milk low-fat (from cow’s milk)14 mg4%
The mass of curd is 16.5% fat23 mg6%
Milk 1,5%14 mg4%
Milk 2,5%14 mg4%
Milk 3.2%14 mg4%
Milk 3,5%14 mg4%
Goat milk14 mg4%
Low-fat milk15 mg4%
Condensed milk with sugar 5%34 mg9%
Condensed milk with sugar 8,5%34 mg9%
Condensed milk with sugar low-fat34 mg9%
Dry milk 15%139 mg35%
Milk powder 25%119 mg30%
Milk skimmed160 mg40%
Ice cream21 mg5%
Ice cream sundae22 mg6%
Buttermilk18 mg5%
Yogurt 1%16 mg4%
Yogurt 2.5% of16 mg4%
Yogurt 3,2%16 mg4%
Yogurt low-fat15 mg4%
Ryazhenka 1%14 mg4%
Ryazhenka 2,5%14 mg4%
Ryazhenka 4%14 mg4%
Fermented baked milk 6%14 mg4%
Cream 10%10 mg3%
Cream 20%8 mg2%
Cream 25%8 mg2%
35% cream7 mg2%
Cream 8%10 mg3%
Condensed cream with sugar 19%36 mg9%
Cream powder 42%80 mg20%
Sour cream 10%10 mg3%
Sour cream 15%9 mg2%
Sour cream 20%8 mg2%
Sour cream 25%8 mg2%
Sour cream 30%7 mg2%
Cheese “Adygeysky”25 mg6%
Cheese “Gollandskiy” 45%55 mg14%
Cheese “Camembert”15 mg4%
Parmesan Cheese44 mg11%
Cheese “Poshehonsky” 45%45 mg11%
Cheese “Roquefort” 50%40 mg10%
Cheese “Russian” 50%35 mg9%
Cheese “Suluguni”35 mg9%
Feta Cheese19 mg5%
Cheese Cheddar 50%54 mg14%
Cheese Swiss 50%45 mg11%
Gouda Cheese29 mg7%
Low-fat cheese23 mg6%
Cheese “Sausage”30 mg8%
Cheese “Russian”33 mg8%
Glazed curds of 27.7% fat39 mg10%
Cheese 11%23 mg6%
Cheese 18% (bold)23 mg6%
Cheese 2%24 mg6%
Curd 4%23 mg6%
Curd 5%23 mg6%
Cottage cheese 9% (bold)23 mg6%
Curd24 mg6%

The magnesium content in eggs and egg foods:

Product nameThe content of magnesium in 100gThe percentage of daily requirement
Egg protein9 mg2%
Egg yolk15 mg4%
Egg powder42 mg11%
Chicken egg12 mg3%
Quail egg32 mg8%

The magnesium content in ready meals and confectionery:

The name of the dishThe content of magnesium in 100gThe percentage of daily requirement
Halva tahini-peanut243 mg61%
Sunflower halva178 mg45%
Chocolate133 mg33%
Candy99 mg25%
Whole wheat bread82 mg21%
Almond cake73 mg18%
Chocolate milk68 mg17%
Buckwheat porridge (from cereals, unground)67 mg17%
Perch smoked66 mg17%
Cookies almond64 mg16%
Bread with bran63 mg16%
Perch fried61 mg15%
Cake almond60 mg15%
Chocolate paste59 mg15%
Beet burgers57 mg14%
Pink salmon (canned)56 mg14%
Herring smoked55 mg14%
Bread, cereal55 mg14%
Sprats in oil (canned)55 mg14%
Hot smoked sprats51 mg13%
Anchovy salted51 mg13%
Cod liver (canned food)50 mg13%
Tomato paste50 mg13%
Cod smoked50 mg13%
Bread Borodino49 mg12%
Cold-smoked mackerel48 mg12%
Bread wheat (wholemeal flour)47 mg12%
Bread Ukrainian47 mg12%
Cutlets carrot46 mg12%
Bream dried46 mg12%
Mushrooms fried in vegetable oil44 mg11%
Smoked bream43 mg11%
Peas boiled42 mg11%
Casserole carrot42 mg11%
Marshmallows in chocolate41 mg10%
Perch baked41 mg10%
Mackerel fried41 mg10%
Mackerel in oil (canned)40 mg10%
Marmalade in chocolate39 mg10%
Straws sweet38 mg10%
Catfish fried37 mg9%
Dumplings with garlic37 mg9%
Salted sprat with onions and butter36 mg9%
Bun high in calories34 mg9%
Carrots boiled34 mg9%
Pancakes33 mg8%
Soup puree of spinach33 mg8%
Hearth bread (flour 1st grade)33 mg8%
Wheat bread (flour 1st grade)33 mg8%
Pumpkin pudding32 mg8%
Cutlets of cod32 mg8%
Bream smoked32 mg8%
Cod fried31 mg8%
Cancer the river boiled31 mg8%
Sausage sausage30 mg8%
Fried onions30 mg8%
Cheesecakes of nonfat cottage cheese30 mg8%
Pike boiled30 mg8%
Pink salt29 mg7%
Porridge from oat flakes Hercules29 mg7%
Oatmeal29 mg7%
Chum salmon salt29 mg7%
Mushrooms baked28 mg7%
Zrazy potato28 mg7%
Beet salad with cheese and garlic28 mg7%
Cheesecakes with carrots28 mg7%
Cod baked28 mg7%
Soup with sorrel28 mg7%
Fried potatoes27 mg7%
Sausage Brunswick27 mg7%
Sausage granular27 mg7%
Vegetable ragout27 mg7%
Potato pancakes26 mg7%
Beets boiled26 mg7%
Cod stew26 mg7%
Pancakes25 mg6%
Hunting sausages25 mg6%
Crackers with bran25 mg6%
Radish salad25 mg6%
The fresh tomato salad with sweet peppers25 mg6%
Cod fried25 mg6%
Tuna in oil (canned)25 mg6%
Bread Riga25 mg6%
Wheat cereal24 mg6%
Potato cakes24 mg6%
Patties fried with cabbage24 mg6%
Cod boiled24 mg6%
Casserole low-fat cottage cheese23 mg6%
Potato casserole23 mg6%
Carp fried23 mg6%
Moskovskaya sausage (smoked)23 mg6%
Cutlets cabbage23 mg6%
Grouper boiled23 mg6%
Herring with onions23 mg6%
Dumplings22 mg6%
Fried mushrooms with potatoes22 mg6%
Boiled potatoes22 mg6%
Sausage22 mg6%
Green peas (canned food)21 mg5%
Potatoes stewed with mushrooms21 mg5%
Millet porridge21 mg5%
Beef sausage (cooked)21 mg5%
Sausage milk21 mg5%
Beet stew21 mg5%
Pike boiled21 mg5%
Stuffed vegetable20 mg5%
Casserole cabbage20 mg5%
Cottage cheese casserole rice20 mg5%
Cabbage stew20 mg5%
Pork sausage20 mg5%
Sugar cookies20 mg5%
Sugar cookies20 mg5%
Mashed potatoes20 mg5%
Sausages20 mg5%

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