Nutrient Density
Magnesium in Food (high to low)
Nutrition Facts: Magnesium Content
| Magnesium (mg) | Information updated: September 2, 2011 |
|---|---|
| 317 | Flour, rye 100% stone ground whole grain Quantity: 1 cup, 148g |
| 301 | Flour, buckwheat Quantity: 1 cup 120g |
| 236 | Flour, quinoa Quantity: 1 cup |
| 177 | Flour, brown rice Quantity: 1 cup 158g |
| 166 | Flour 100% Whole Wheat organic stone ground Quantity: 1 cup 120g |
| 151 | Pumpkin seeds, dried hulled Quantity: 1/4 cup 30g |
| 142 | Flour, barley Quantity: 1 cup 148g |
| 120 | Legumes, black beans, cooked Quantity: 1 cup 172g |
| 118 | Quinoa Quantity: 1/4 cup 46g |
| 117 | Spinach, frozen, organic Quantity: 1 cup |
| 115 | Pumpkin: canned Quantity: 15oz 425g |
| 106 | Brazil Nuts, raw Quantity: 6 nuts 28g |
| 96 | Legumes, navy beans, cooked Quantity: 1 cup 182g |
| 95 | Spelt, cooked Quantity: 1 cup |
| 93 | Spinach, canned, no salt added Quantity: 1/2 cup 115g |
| 91 | Sunflower seeds: whole, dried Quantity: 1oz 28g |
| 89 | Legumes, great northern beans, cooked Quantity: 1 cup 177g |
| 88 | Lettuce, romaine, raw Quantity: 1 head, 626g |
| 82 | Pasta, Rotini 100% whole wheat Quantity: 2oz 56g |
| 82 | Pasta, Capellini 100% whole wheat organic Quantity: 2oz 56g |
| 82 | Pasta, Spaghettini 100% whole wheat Quantity: 2oz 56g |
| 80 | Almonds, raw whole Quantity: 24 nuts 28g |
| 80 | Legumes, black beans, canned Quantity: 1/2 cup 130g |
| 80 | Legumes, red kidney beans, cooked Quantity: 1 cup 177g |
| 73 | Avocado (green), Florida raw Quantity: 1 fruit 304g |
| 71 | Tomato paste, Full Circle organic Quantity: 6oz can |
| 71 | Legumes, lentils, cooked Quantity: 1 cup 198g |
| 69 | Oats, rolled, quick organic Quantity: 1/2 cup 40g |
| 67 | Spinach, baby raw Quantity: 2 cups 85g |
| 66 | Rice, brown long grain organic Quantity: 1/4 cup 45g |
| 65 | Cauliflower, green, raw Quantity: small head 325g |
| 54 | Tuna Steak, frozen Ahi Yellow fin Quantity: 4oz 113g |
| 53 | Tomatoes, canned diced, no salt added Quantity: 14.5oz can |
| 52 | Potato, Russet (cooked) with skin no salt Quantity: 1 medium 173g |
| 49 | Almond Butter Quantity: 1 Tbsp |
| 48 | Potato, Red (cooked) with skin no salt Quantity: 1 medium 173g |
| 48 | Peanut butter, creamy organic Quantity: 2 Tbsp |
| 48 | Yogurt, organic plain lowfat Quantity: 1 cup 227g |
| 48 | Yogurt, organic plain nonfat Quantity: 1 cup 227g |
| 48 | Peas green, raw Quantity: 1 cup 145g |
| 48 | Broccoli, Green Giant frozen Steamers Quantity: 2 cups |
| 46 | Strawberries, raw organic Quantity: 1 pint 357g |
| 46 | Tangerines, (mandarin oranges) raw Quantity: 1 medium 88g |
| 45 | Walnuts, raw unsalted Quantity: 5 whole 28g |
| 44 | Jicama (yambean), raw Quantity: 1 small 365g |
| 40 | Flax seeds, organic (grind up to eat) Quantity: 1 Tbsp |
| 40 | Oat Bran Quantity: 1/4 cup 40g |
| 40 | Soymilk, Unsweetened Silk Organic Quantity: 1 cup 243g |
| 40 | Wheat Germ, raw Quantity: 2 Tbsp 16g |
| 40 | Cauliflower, white, raw Quantity: 1 small, 265g |
| 39 | Avocado (black), California raw Quantity: 1 fruit 201g |
| 39 | Milk, 1% fat organic Quantity: 1 cup 246g |
| 39 | Cucumber, raw with peel Quantity: 8" whole 301g |
| 37 | Macadamia nuts, raw Quantity: 12 nuts 28g |
| 37 | Avocado (green), Florida raw Quantity: 1/2 fruit 152g |
| 36 | Edamame, organic, frozen whole pods Quantity: 1/2 cup 113g |
| 36 | Orange Juice, raw Quantity: 1/2 cup 4oz |
| 35 | Corn, yellow frozen, microwaved Quantity: 1 cup 141g |
| 35 | Peas, frozen Quantity: 1 cup 134g |
| 34 | Pecans, raw unsalted Quantity: 19 halves 28g |
| 34 | Pistachio nuts, raw Quantity: 49 nuts 28g |
| 34 | Tilapia, cooked dry heat Quantity: 4oz 100g |
| 34 | Nectarine, raw Quantity: 1 medium 142g |
| 33 | Squash summer zucchini Quantity: 1 medium |
| 33 | Blackberries, frozen Quantity: 1 cup 151g |
| 33 | Chicken, breast tenderloins boneless skinless Quantity: 112g |
| 33 | Mustard Seed, yellow Quantity: 1 Tbsp 11g |
| 32 | Banana, whole Quantity: 1 medium 118g |
| 32 | Sesame seeds, whole, dried Quantity: 1 Tbsp 9g |
| 32 | Peas, canned Lesueur (baby) -50% sodium Quantity: 1 cup 175g |
| 31 | Turnip greens, raw Quantity: 2 cups 100g |
| 31 | Potato, Sweet (cooked) with skin no salt Quantity: 1 medium 114g |
| 30 | Parsley, raw Quantity: 1 cup 60g |
| 29 | Beets, canned slices Quantity: 1 cup 170g |
| 28 | Tuna, canned in water, white albacore Quantity: 3oz 85g |
| 28 | Milk, fat free Quantity: 1 cup 246g |
| 28 | Salmon, frozen wild keta (Pacific) Quantity: 4oz 113g |
| 28 | Green beans, raw Quantity: 20 beans 1 cup 110g |
| 27 | Yeast, regular Quantity: 1oz 28g |
| 27 | Banana, whole Quantity: 1 small 101g |
| 27 | Raspberries, raw Quantity: 1 cup 123g |
| 27 | Buttermilk, low fat cultured Quantity: 1 cup 245g |
| 27 | Corn, sweet, yellow cooked Quantity: medium ear 103g |
| 27 | Almonds, raw whole Quantity: 8 nuts 9g |
| 26 | Cocoa, Hershey's unsweetened Quantity: 1 Tbsp |
| 25 | Cocoa, Hershey's unsweetened dark Quantity: 1 Tbsp |
| 25 | Leeks, raw Quantity: 1 leek 89g |
| 24 | Yogurt, organic Greek plain nonfat Quantity: 5.3oz 150g |
| 23 | Beets, cooked Quantity: 2 beets 100g |
| 23 | Bread, Pepperidge Farm Whole Grain double fiber Quantity: 1 slice 43g |
| 23 | Kale greens, raw Quantity: 1 cup chopped 67g |
| 23 | Tofu, organic extra firm Quantity: 1 slice 84g |
| 23 | Legumes, dark red kidney beans, canned Quantity: 1/2 cup 130g |
| 22 | Pepper, sweet yellow or orange raw Quantity: 1 large 186g |
| 22 | Fennel Seed Quantity: 1 Tbsp |
| 22 | Cumin, seed Quantity: 1 Tbsp |
| 22 | Pasta, Egg Noodles, wide 100% whole grain Quantity: 1/4 cup dry 56g |
| 22 | Bean Sprouts, mung Quantity: 1 cup 104g |
| 21 | Beef, ground round 85% lean (cooked) Quantity: 3oz 85g |
| 20 | Beef, ground beef 95% lean (cooked) Quantity: 3oz 85g |
| 20 | Brussels sprouts Quantity: 3 whole, 88g |
| 20 | Turkey, ground 93/7 lean Quantity: 4oz |
| 20 | Pineapple, raw Quantity: 1 cup chunks 165g |
| 20 | Avocado (black), California raw Quantity: 1/2 fruit 100g |
| 20 | Pepper, sweet red raw Quantity: 1 large 164g |
| 20 | Turkey, ground breast 99% lean Quantity: 4oz |
| 20 | Beef, ground sirloin 90% lean (cooked) Quantity: 3oz 85g |
| 20 | Bison Burger (cooked) Quantity: 3oz 85g |
| 19 | Turkey Sausage, lean, sweet Quantity: 1 link 91g |
| 19 | Broccoli, raw chopped Quantity: 1 cup 91g |
| 19 | Strawberries, raw organic Quantity: 8 medium 147g |
| 19 | Cantaloupe, raw organic Quantity: 1/4 medium 138g |
| 19 | Ricotta Cheese, part skim milk Quantity: 1/2 cup 24g |
| 17 | Cloves, ground Quantity: 1 Tbsp |
| 17 | Squash spaghetti, cooked no salt Quantity: 1 cup 155g |
| 17 | Caraway seed Quantity: 1 Tbsp 6g |
| 17 | Tarragon, ground Quantity: 1 Tbsp 5g |
| 16 | Orange, navel Quantity: 1 medium |
| 16 | Papaya, raw Quantity: 1 small 152g |
| 16 | Peas, sugar snap, raw Quantity: 20 pods 68g |
| 16 | Pepper, sweet green raw Quantity: 1 large 164g |
| 16 | Tomato cherry, raw Quantity: 5 whole 1 cup |
| 16 | Watermelon, raw Quantity: 1 wedge, 1/16 melon |
| 16 | Dates, Medjool, California Quantity: 2 dates 46g |
| 16 | Grape juice, Welch's unsweetened Quantity: 1/2 cup 4oz |
| 16 | Orange, Cara Cara Quantity: 1 medium 154g |
| 16 | Tomatoes, canned crushed, no salt added Quantity: 1/4 cup 63g |
| 15 | Pomegranate, raw Quantity: 4" 282g |
| 15 | Cauliflower, white, raw Quantity: 1 cup 100g |
| 14 | Cabbage red, raw, chopped Quantity: 1 cup 89g |
| 14 | Asparagus, spears Quantity: 6, 7"spears 100g |
| 14 | Anchovies, canned in oil, drained solids Quantity: 5 fillets 20g |
| 14 | Pasta, Spinach (cooked) Quantity: 2oz 56g |
| 14 | Figs, raw Quantity: 1 large 64g |
| 14 | Dill weed, dried Quantity: 1 Tbsp |
| 14 | Grapefruit, raw (pink or red) Quantity: 1/2 fruit 230g |
| 14 | Tomato, raw Quantity: 1 medium 123g |
| 13 | Turnip, raw Quantity: 1 medium 122g |
| 13 | Bok Choy, raw, shredded Quantity: 1 cup 70g |
| 13 | Turmeric, ground Quantity: 1 Tbsp |
| 13 | Cauliflower, green, raw Quantity: 1 cup 64g |
| 13 | Chili powder, ground Quantity: 1 Tbsp |
| 13 | Nutmeg, ground Quantity: 1 Tbsp |
| 13 | Grapes, raw seedless (red or purple) Quantity: 10 whole 49g |
| 13 | Raisins Quantity: 50 whole 26g |
| 12 | Black Pepper Quantity: 1 Tbsp 6g |
| 12 | Cilantro Quantity: 1 Tbsp 2g |
| 12 | Paprika Quantity: 1 Tbsp 7g |
| 12 | Prunes, raw Quantity: 3 whole 28g |
| 11 | Cabbage red, raw, shredded Quantity: 1 cup 70g |
| 11 | Onion, yellow, raw Quantity: 1 medium |
| 11 | Soy Protein Isolate, GeniSoy Ultra Quantity: 35.5g |
| 11 | Dates, Deglet Noor Sun-maid Quantity: 2 dates pitted 14g |
| 11 | Plums, dried Sun-maid Quantity: 3 pitted 28g |
| 11 | Peach, frozen slices organic Quantity: 3/4 cup 140g |
| 10 | Ginger root, raw Quantity: 1/4 cup sliced 24g |
| 10 | Turkey, sausage links 90/10 lean, Jennie-O Quantity: 2 links 56g |
| 10 | Ginger, ground Quantity: 1 Tbsp 5g |
| 9 | Thyme, ground Quantity: 1 Tbsp |
| 9 | Apple, raw organic Quantity: 1 medium |
| 9 | Peach, raw Quantity: 1 medium 150g |
| 9 | Bean Sprouts, alfalfa Quantity: 1 cup 33g |
| 9 | Mango, raw Quantity: 1 fruit 207g |
| 9 | Pomegranate Juice, unsweetened Quantity: 1/2 cup 125g |
| 9 | Mushrooms, portabella caps Quantity: 3 caps 100g |
| 9 | Mushrooms, white, whole Quantity: 1 cup 96g |
| 9 | Sage, ground Quantity: 1 Tbsp |
| 8 | Basil, dried leaves Quantity: 1 Tbsp 2g |
| 8 | Allspice Quantity: 1 Tbsp 5g |
| 8 | Dates, Medjool, California Quantity: 1 date 23g |
| 8 | Egg, Brown cage free Eggland organic Quantity: 1 large |
| 8 | Red Pepper Flakes (cayenne) Quantity: 1 Tbsp 5g |
| 8 | Cottage Cheese, low fat 2% milkfat Quantity: 1/2 cup 113g |
| 8 | Blueberries, unsweetened frozen Quantity: 1 cup 155g |
| 8 | Lettuce, romaine hearts organic Quantity: 2 leafs 3oz |
| 8 | Mushrooms, brown, whole Quantity: 1 cup 87g |
| 8 | Cherries, sweet, raw Quantity: 9 whole 70g |
| 8 | Cranberry Juice, unsweetened Quantity: 1/2 cup 4oz |
| 8 | Apple, raw organic Quantity: 1 small 149g |
| 7 | Applesauce, unsweetened Quantity: 1 cup 244g |
| 7 | Carrot, raw Quantity: 1 medium 61g |
| 7 | Coffee, instant 47mg caffeine Quantity: 3/4 cup 179g |
| 7 | Rosemary, dried Quantity: 1 Tbsp 3g |
| 7 | Onion, yellow, raw Quantity: 1 small |
| 6 | Cranberries, raw Quantity: 1 cup 100g |
| 6 | Cottage Cheese, low fat 1% milkfat Quantity: 1/2 cup 113g |
| 5 | Dates, Deglet Noor Sun-maid Quantity: 1 date pitted 7g |
| 5 | Marjoram, dried Quantity: 1 Tbsp 2g |
| 5 | Cinnamon, ground Quantity: 1 Tbsp |
| 5 | Ginger root, raw Quantity: 5 slices (1"diam) 11g |
| 5 | Oregano, dried Quantity: 1 tsp |
| 5 | Lemon, raw Quantity: 1 small 58g |
| 4 | Celery, organic Quantity: medium stalk 40g |
| 4 | Garlic, raw organic Quantity: 6 cloves 18g |
| 4 | Honeydew melon, raw Quantity: 1/8 of 5"melon |
| 4 | Lime, raw Quantity: 1 small 67g |
| 4 | Parsley Quantity: 1 Tbsp 2g |
| 3 | Blueberries, raw organic Quantity: 1 cup 148g |
| 3 | Olives, green canned Quantity: 14 whole 28g |
| 3 | Whey Protein Booster Vanilla Powder, Naturade Quantity: 2 Tbsp 20g |
| 3 | Lemon grass (citronella), raw Quantity: 1 Tbsp 5g |
| 3 | Sour Cream, fat free Quantity: 1oz 28g |
| 3 | Sour Cream, light Quantity: 1oz 28g |
| 2 | Onion, green raw Quantity: 1 stalk 12g |
| 2 | Tea, Chamomile organic 0mg caffeine Quantity: 1 cup brewed |
| 2 | Tea, Earl Grey (black) organic 47mg caffeine Quantity: 1 cup brewed |
| 2 | Garlic, raw organic Quantity: 3 cloves 9g |
| 2 | Bay Leaf Quantity: 1 Tbsp |
| 1 | Olives, ripe canned Quantity: 7 large 28g |
| 1 | Tea, Green organic 30mg caffeine Quantity: 1 bag 2g |
| 1 | Tea, Oolong (black & green) organic 30mg caffeine Quantity: 1 bag 2g |
| 1 | Tea, White (peony) organic 20mg caffeine Quantity: 1 bag 2g |
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