Foods high in Magnesium
To achieve the recommended 375mg daily dose of magnesium, it is essential to regularly eat foods high in magnesium. Among them we can of course include dark chocolate, which has between 130mg and 350mg of magnesium per 100g consumed. Magnesium is also present in snails, cashews and almonds, green beans, brown rice, ...
It is interesting to note that some source waters have a high concentration of magnesium and it is possible to drink these water to reach the recommended daily dose.
What foods are high in Magnesium ?
[+] Dairy products and Eggs high in Magnesium
- Whey, acid, dry
- Whey, sweet, dry
- Milk, dry, skim, powder, instant
- Egg, chicken, white, dried
- Milk, dry whole
- Cheese, gjetost
- Egg substitute, powder
- Cheese, goat, hard, (less than 35% water, 36% M.F.)
- Egg, chicken, dried, whole, stabilized
- Cheese, romano
- Per 100g
- 199 mg
- 176 mg
- 117 mg
- 88 mg
- 85 mg
- 70 mg
- 65 mg
- 54 mg
- 49 mg
- 41 mg
[+] Vegetables high in Magnesium
- Seaweed, agar, dried
- Chives, freeze-dried
- Soy flour, full-fat, raw
- Moth beans, raw
- Parsley, freeze-dried
- Peanut flour, defatted, salted
- Soy flour, full-fat, roasted
- Beans, yardlong, raw
- Black-eyed peas (cowpeas), catjang, raw
- Soy protein concentrate (prepared with alcohol)
- Per 100g
- 770 mg
- 640 mg
- 429 mg
- 381 mg
- 372 mg
- 370 mg
- 369 mg
- 338 mg
- 333 mg
- 315 mg
[+] Cereals, Pasta and Baked products high in Magnesium
- Grains, rice bran, crude
- Grains, wheat bran, crude
- Grains, amaranth, flour
- Grains, buckwheat flour, whole-groat
- Grains, rye flour, dark
- Grains, amaranth, raw
- Grains, wheat germ, crude
- Grains, oat bran, dry
- Grains, buckwheat
- Grains, buckwheat groats, roasted, dry
- Per 100g
- 781 mg
- 611 mg
- 264.64 mg
- 251 mg
- 248 mg
- 248 mg
- 239 mg
- 235 mg
- 231 mg
- 221 mg
[+] Poultry products high in Magnesium
- Emu, full rump, cooked, broiled
- Emu, inside drum, cooked, broiled
- Chicken, broiler, breast, meat, fried
- Chicken, broiler, breast, meat and skin, flour coated
- Emu, fan fillet, cooked, broiled
- Emu, top loin, cooked, broiled
- Chicken, broiler, breast, meat, water chill, roasted
- Turkey bacon, cooked
- Emu, ground, cooked, pan-broiled
- Ostrich, oyster, cooked
- Per 100g
- 34 mg
- 33 mg
- 31 mg
- 30 mg
- 30 mg
- 30 mg
- 29 mg
- 29 mg
- 29 mg
- 29 mg
[+] Finfish and Shellfish products high in Magnesium
- Caviar, black and red, granular
- Mollusks, snail, raw
- Mollusks, conch, baked or broiled
- Mollusks, whelk, unspecified, boiled or steamed
- Cod (scrod), atlantic, dried and salted
- Salmon, chinook (spring), baked or broiled
- Halibut, Atlantic or Pacific, baked or broiled
- Mackerel, atlantic, baked or broiled
- Mollusks, oyster, eastern (blue point), wild, boiled...
- Salmon, chinook (spring), raw
- Per 100g
- 300 mg
- 250 mg
- 238 mg
- 172 mg
- 133 mg
- 122 mg
- 107 mg
- 97 mg
- 95 mg
- 95 mg
[+] Beef, Pork, Lamb and meat high in Magnesium
- Chicken breast, oven roasted, low fat
- Chicken breast (honey glazed)
- Pork, loin, tenderloin, lean, broiled
- Pork, cured, bacon, cooked, pan-fried
- Chicken breast, fat free, mesquite flavour, sliced
- Pork, loin, tenderloin, lean and fat, broiled
- Game meat, opossum, roasted
- Game meat, water buffalo, roasted
- Pork, cured, bacon, broiled, pan-fried or roasted
- Game meat, deer (venison), tenderloin, roast, lean
- Per 100g
- 36 mg
- 36 mg
- 36 mg
- 36 mg
- 36 mg
- 35 mg
- 34 mg
- 33 mg
- 33 mg
- 33 mg
[+] Fruits and Juices high in Magnesium
- Banana, dehydrated or banana powder
- Tamarind, raw
- Prickly pear, raw
- Fig, dried, uncooked
- Prune, dehydrated (low moisture), uncooked
- Apricots, dehydrated (low moisture), sulphured
- Peach, dehydrated (low moisture), sulphured, uncooked
- Date, medjool
- Roselle, raw
- Longan, dried
- Per 100g
- 108 mg
- 92 mg
- 85 mg
- 68 mg
- 64 mg
- 63 mg
- 57 mg
- 54 mg
- 51 mg
- 46 mg
[+] Nuts, Seeds and Spices high in Magnesium
- Seeds, cottonseed meal, partially defatted
- Seeds, cottonseed flour, partially defatted
- Spices, coriander leaf (cilantro), dried
- Spices, spearmint, dried
- Seeds, pumpkin and squash seed kernels, dried
- Seeds, watermelon seed kernels, dried
- Spices, dill weed, dried
- Seeds, cottonseed kernels, roasted
- Spices, celery seed
- Spices, sage, ground
- Per 100g
- 760 mg
- 721 mg
- 694 mg
- 602 mg
- 592 mg
- 515 mg
- 451 mg
- 440 mg
- 440 mg
- 428 mg
Why we need foods high in Magnesium ?
The recommended intake of magnesium is 375mg daily.Magnesium is an important mineral that has several roles in the body. It helps out especially calcium binding to the bone, it also has a beneficial effect on the heart and helps minimize the signs of stress (nervous fatigue, tremors, headaches ...).
It is also recommended to eat foods high in magnesium in cases of insomnia, inflammation or allergy, to take advantage of the calming, anti-inflammatory and anti-allergic properties of the magnesium. Finally, the magnesium is an essential element in the production of our DNA found in the nucleus of our cells.