|
Magnesium
Ranking per |
|
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 |
|
|
|