Magnesium

Ranking per

Position		Magnesium, mg
1	Pumpkin seed kernels dried	592
2	Brazilnuts dried, unblanched	376
3	Sesame seeds whole, dried	351
4	Sunflower seed kernels dried	325
5	Almonds	270
6	Cashew nuts dry roasted, without salt added	260
7	Pine nuts dried	251
8	Dark chocolate 70-85% cacao solids	228
9	Hazelnuts or filberts	163
10	English walnuts	158
11	Pecans	121
12	Pistachio nuts dry roasted, without salt added	109
13	Soybeans mature seeds, cooked, boiled, without salt	86
14	Swiss chard raw	81
14	Wheat bran bread	81
16	Spinach raw	79
17	Whole-wheat bread commercially prepared	75
18	Beet greens raw	70
18	Black beans mature seeds, cooked, boiled, without salt	70
20	Basil fresh	64
21	Milk chocolate	63
21	Spearmint fresh	63
21	White beans mature seeds, cooked, boiled, without salt	63
24	Common octopus cooked, moist heat	60
25	Dill weed fresh	55
26	Whole-wheat pasta cooked	54
27	Buckwheat groats roasted, cooked	51
28	Parsley fresh	50
28	Pinto beans mature seeds, cooked, boiled, without salt	50
30	Chickpeas mature seeds, cooked, boiled, without salt	48
30	Mung beans mature seeds, cooked, boiled, without salt	48
32	Arugula raw	47
33	Kidney beans red, mature seeds, cooked, boiled, without salt	45
34	Millet cooked	44
34	Parmesan cheese hard	44
36	Lima beans large, mature seeds, cooked, boiled, without salt	43
36	Northern lobster cooked, moist heat	43
38	Atlantic cod cooked, dry heat	42
38	Yellowfin tuna fresh, cooked, dry heat	42
40	Atlantic herring cooked, dry heat	41
41	Rye bread	40
42	Brown rice long-grain, cooked	39
43	Carp cooked, dry heat	38
43	Garden cress raw	38
45	Scallop (bay and sea), cooked, steamed	37
46	Gruyere cheese	36
46	Lentils mature seeds, cooked, boiled, without salt	36
46	Split peas mature seeds, cooked, boiled, without salt	36
49	Eastern oyster wild, cooked, moist heat	35
50	Coho salmon wild, cooked, dry heat	33
50	Green peas raw	33
50	Swiss cheese	33
50	Сhestnuts european, roasted	33
54	Bulgur cooked	32
54	Pink salmon cooked, dry heat	32
54	Wild rice cooked	32
57	Atlantic salmon farmed, cooked, dry heat	30
57	Edam cheese	30
57	Rainbow trout farmed, cooked, dry heat	30
60	Avocados raw, all commercial varieties	29
60	Goat cheese semisoft type	29
60	Gouda cheese	29
60	Turkey whole, meat only, cooked, roasted	29
64	Atlantic and Pacific halibut cooked, dry heat	28
64	Deer shoulder clod, separable lean only, cooked, braised	28
64	Lamb domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised	28
64	Veal composite of trimmed retail cuts, separable lean only, cooked	28
68	Atlantic ocean perch cooked, dry heat	27
68	Bananas raw	27
68	Cheddar cheese	27
71	Coriander leaves raw	26
71	Haddock cooked, dry heat	26
71	Sweet corn sweet, yellow, cooked, boiled, drained, without salt	26
71	White wheat bread	26
75	Garlic raw	25
75	Pork fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked	25
77	Beets cooked, boiled, drained	23
77	Blue cheese	23
77	Channel catfish farmed, cooked, dry heat	23
80	Dulce de Leche	22
80	Guavas common, raw	22
80	Pearled barley cooked	22
80	Potato boiled, cooked in skin, flesh, without salt	22
80	Raspberries raw	22
85	Beef composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked	21
85	Broccoli cooked, boiled, drained, without salt	21
85	Chicken broilers or fryers, meat only, stewed	21
85	Papaya raw	21
89	Blackberries raw	20
89	Brie cheese	20
89	Brussels sprout cooked, boiled, drained, without salt	20
89	Camembert cheese	20
89	Duck domesticated, meat only, cooked, roasted	20
89	Mozzarella cheese whole milk	20
89	Rabbit domesticated, composite of cuts, cooked, stewed	20
96	Feta cheese	19
97	Green snap beans cooked, boiled, drained, without salt	18
97	Pasta cooked, unenriched, without added salt	18
97	Sweet potato cooked, boiled, without skin	18
100	Kiwifruit green, raw	17
101	Green onion young , tops only	16
101	Red cabbage raw	16
103	Asparagus cooked, boiled, drained	14
103	Shiitake mushrooms cooked, without salt	14
105	Cucumber with peel, raw	13
105	Currants red and white, raw	13
105	Strawberries raw	13
108	Cabbage raw	12
108	Carrot raw	12
108	Pineapple raw, all varieties	12
108	Pomegranates raw	12
108	Red leaf lettuce raw	12
108	Sweet pepper red, raw	12
108	Tangerines raw	12
108	White chocolate	12
108	White mushrooms cooked, boiled, drained, without salt	12
108	White rice long-grain, regular, unenriched, cooked without salt	12
118	Cherries sweet, raw	11
118	Eggplant cooked, boiled, drained, without salt	11
118	Ricotta cheese whole milk	11
118	Tomato red, ripe, raw, year round average	11
122	Apricots raw	10
122	Carambola (starfruit) raw	10
122	Honeydew melon raw	10
122	Mangos raw	10
122	Milk whole, 3.25% milkfat	10
122	Onion raw	10
122	Oranges raw, all commercial varieties	10
122	Watermelon raw	10
122	Whole egg cooked, hard-boiled	10
131	Cauliflower cooked, boiled, drained, without salt	9
131	Cottage cheese 2% milkfat	9
131	Cream cheese	9
131	Grapefruit raw, pink and red, all areas	9
131	Nectarines raw	9
131	Peaches yellow, raw	9
131	Pumpkin cooked, boiled, drained, without salt	9
138	Couscous cooked	8
138	Lemons raw, without peel	8
140	Grapes red or green (European type, such as Thompson seedless), raw	7
140	Iceberg lettuce raw	7
140	Pears raw	7
140	Plums raw	7
144	Blueberries raw	6
144	Cranberries raw	6
144	Limes raw	6
147	Apples raw, with skin	5
148	Rice noodles cooked	3
149	Butter without salt	2
149	Honey	2