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Magnesium

Ranking per
PositionProduct nameMagnesium, mg
1Pumpkin seed kernelsPumpkin seed kernels
dried
592
2BrazilnutsBrazilnuts
dried, unblanched
376
3Sesame seedsSesame seeds
whole, dried
351
4Sunflower seed kernelsSunflower seed kernels
dried
325
5AlmondsAlmonds270
6Cashew nutsCashew nuts
dry roasted, without salt added
260
7Pine nutsPine nuts
dried
251
8Dark chocolateDark chocolate
70-85% cacao solids
228
9Hazelnuts or filbertsHazelnuts or filberts163
10English walnutsEnglish walnuts158
11PecansPecans121
12Pistachio nutsPistachio nuts
dry roasted, without salt added
109
13SoybeansSoybeans
mature seeds, cooked, boiled, without salt
86
14Swiss chardSwiss chard
raw
81
14Wheat bran breadWheat bran bread81
16SpinachSpinach
raw
79
17Whole-wheat breadWhole-wheat bread
commercially prepared
75
18Beet greensBeet greens
raw
70
18Black beansBlack beans
mature seeds, cooked, boiled, without salt
70
20BasilBasil
fresh
64
21Milk chocolateMilk chocolate63
21SpearmintSpearmint
fresh
63
21White beansWhite beans
mature seeds, cooked, boiled, without salt
63
24Common octopusCommon octopus
cooked, moist heat
60
25Dill weedDill weed
fresh
55
26Whole-wheat pastaWhole-wheat pasta
cooked
54
27Buckwheat groatsBuckwheat groats
roasted, cooked
51
28ParsleyParsley
fresh
50
28Pinto beansPinto beans
mature seeds, cooked, boiled, without salt
50
30ChickpeasChickpeas
mature seeds, cooked, boiled, without salt
48
30Mung beansMung beans
mature seeds, cooked, boiled, without salt
48
32ArugulaArugula
raw
47
33Kidney beansKidney beans
red, mature seeds, cooked, boiled, without salt
45
34MilletMillet
cooked
44
34Parmesan cheeseParmesan cheese
hard
44
36Lima beansLima beans
large, mature seeds, cooked, boiled, without salt
43
36Northern lobsterNorthern lobster
cooked, moist heat
43
38Atlantic codAtlantic cod
cooked, dry heat
42
38Yellowfin tunaYellowfin tuna
fresh, cooked, dry heat
42
40Atlantic herringAtlantic herring
cooked, dry heat
41
41Rye breadRye bread40
42Brown riceBrown rice
long-grain, cooked
39
43CarpCarp
cooked, dry heat
38
43Garden cressGarden cress
raw
38
45ScallopScallop
(bay and sea), cooked, steamed
37
46Gruyere cheeseGruyere cheese36
46LentilsLentils
mature seeds, cooked, boiled, without salt
36
46Split peasSplit peas
mature seeds, cooked, boiled, without salt
36
49Eastern oysterEastern oyster
wild, cooked, moist heat
35
50Coho salmonCoho salmon
wild, cooked, dry heat
33
50Green peasGreen peas
raw
33
50Swiss cheeseSwiss cheese33
50СhestnutsСhestnuts
european, roasted
33
54BulgurBulgur
cooked
32
54Pink salmonPink salmon
cooked, dry heat
32
54Wild riceWild rice
cooked
32
57Atlantic salmonAtlantic salmon
farmed, cooked, dry heat
30
57Edam cheeseEdam cheese30
57Rainbow troutRainbow trout
farmed, cooked, dry heat
30
60AvocadosAvocados
raw, all commercial varieties
29
60Goat cheeseGoat cheese
semisoft type
29
60Gouda cheeseGouda cheese29
60TurkeyTurkey
whole, meat only, cooked, roasted
29
64Atlantic and Pacific halibutAtlantic and Pacific halibut
cooked, dry heat
28
64DeerDeer
shoulder clod, separable lean only, cooked, braised
28
64LambLamb
domestic, cubed for stew or kabob (leg and shoulder), separable lean only, cooked, braised
28
64VealVeal
composite of trimmed retail cuts, separable lean only, cooked
28
68Atlantic ocean perchAtlantic ocean perch
cooked, dry heat
27
68BananasBananas
raw
27
68Cheddar cheeseCheddar cheese27
71Coriander leavesCoriander leaves
raw
26
71HaddockHaddock
cooked, dry heat
26
71Sweet cornSweet corn
sweet, yellow, cooked, boiled, drained, without salt
26
71White wheat breadWhite wheat bread26
75GarlicGarlic
raw
25
75PorkPork
fresh, composite of trimmed retail cuts (leg, loin, and shoulder), separable lean only, cooked
25
77BeetsBeets
cooked, boiled, drained
23
77Blue cheeseBlue cheese23
77Channel catfishChannel catfish
farmed, cooked, dry heat
23
80Dulce de LecheDulce de Leche22
80GuavasGuavas
common, raw
22
80Pearled barleyPearled barley
cooked
22
80PotatoPotato
boiled, cooked in skin, flesh, without salt
22
80RaspberriesRaspberries
raw
22
85BeefBeef
composite of trimmed retail cuts, separable lean only, trimmed to 0" fat, all grades, cooked
21
85BroccoliBroccoli
cooked, boiled, drained, without salt
21
85ChickenChicken
broilers or fryers, meat only, stewed
21
85PapayaPapaya
raw
21
89BlackberriesBlackberries
raw
20
89Brie cheeseBrie cheese20
89Brussels sproutBrussels sprout
cooked, boiled, drained, without salt
20
89Camembert cheeseCamembert cheese20
89DuckDuck
domesticated, meat only, cooked, roasted
20
89Mozzarella cheeseMozzarella cheese
whole milk
20
89RabbitRabbit
domesticated, composite of cuts, cooked, stewed
20
96Feta cheeseFeta cheese19
97Green snap beansGreen snap beans
cooked, boiled, drained, without salt
18
97PastaPasta
cooked, unenriched, without added salt
18
97Sweet potatoSweet potato
cooked, boiled, without skin
18
100KiwifruitKiwifruit
green, raw
17
101Green onionGreen onion
young , tops only
16
101Red cabbageRed cabbage
raw
16
103AsparagusAsparagus
cooked, boiled, drained
14
103Shiitake mushroomsShiitake mushrooms
cooked, without salt
14
105CucumberCucumber
with peel, raw
13
105CurrantsCurrants
red and white, raw
13
105StrawberriesStrawberries
raw
13
108CabbageCabbage
raw
12
108CarrotCarrot
raw
12
108PineapplePineapple
raw, all varieties
12
108PomegranatesPomegranates
raw
12
108Red leaf lettuceRed leaf lettuce
raw
12
108Sweet pepperSweet pepper
red, raw
12
108TangerinesTangerines
raw
12
108White chocolateWhite chocolate12
108White mushroomsWhite mushrooms
cooked, boiled, drained, without salt
12
108White riceWhite rice
long-grain, regular, unenriched, cooked without salt
12
118CherriesCherries
sweet, raw
11
118EggplantEggplant
cooked, boiled, drained, without salt
11
118Ricotta cheeseRicotta cheese
whole milk
11
118TomatoTomato
red, ripe, raw, year round average
11
122ApricotsApricots
raw
10
122Carambola (starfruit)Carambola (starfruit)
raw
10
122Honeydew melonHoneydew melon
raw
10
122MangosMangos
raw
10
122MilkMilk
whole, 3.25% milkfat
10
122OnionOnion
raw
10
122OrangesOranges
raw, all commercial varieties
10
122WatermelonWatermelon
raw
10
122Whole eggWhole egg
cooked, hard-boiled
10
131CauliflowerCauliflower
cooked, boiled, drained, without salt
9
131Cottage cheeseCottage cheese
2% milkfat
9
131Cream cheeseCream cheese9
131GrapefruitGrapefruit
raw, pink and red, all areas
9
131NectarinesNectarines
raw
9
131PeachesPeaches
yellow, raw
9
131PumpkinPumpkin
cooked, boiled, drained, without salt
9
138CouscousCouscous
cooked
8
138LemonsLemons
raw, without peel
8
140GrapesGrapes
red or green (European type, such as Thompson seedless), raw
7
140Iceberg lettuceIceberg lettuce
raw
7
140PearsPears
raw
7
140PlumsPlums
raw
7
144BlueberriesBlueberries
raw
6
144CranberriesCranberries
raw
6
144LimesLimes
raw
6
147ApplesApples
raw, with skin
5
148Rice noodlesRice noodles
cooked
3
149ButterButter
without salt
2
149HoneyHoney2