Magnesium Foods high in magnesium and how much you need · Macroelements

Q: How much magnesium do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of magnesium for women is around 300 mg per day, and for men around 350 mg per day. However, it might change based on different factors, thus, it's best to consult with a healthcare professional to determine the appropriate magnesium intake for your specific needs.

Magnesium is an essential mineral that plays a vital role in numerous bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It also contributes to the production of energy and protein synthesis.

Women, a day: 300 mg
Men, a day: 350 mg
Give 20%+ of a day per serving: 55 foods · 52 plant

Daily intake for healthy adults. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, raspberry juice concentrate; bean, yellow, mature and pumpkin seed have the most magnesium per serving. Among animal foods, the most are in snail; yoghurt, plain, bulgarian, 9% fat and veal, loin, separable lean only.

Plant sources

Also high in it

Are you getting enough magnesium?

Knowing where magnesium comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in magnesium

Ranked from 1,329 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Raspberry juice concentrate 269 mg

serving (240 g) · Juices 90% of daily
2

Snail 213 mg

serving (85 g) · Crustaceans and molluscs 71% of daily
3

Bean, yellow, mature 200 mg

serving (90 g) · Pulses 67% of daily
4

Pumpkin seed 161 mg

serving (30 g) · Nuts, seeds and dried fruits 54% of daily
5

Hemp seed, whole 145 mg

serving (30 g) · Nuts, seeds and dried fruits 48% of daily
6

Seaweed, wakame, dried 141 mg

serving (30 g) · Canned vegetables 47% of daily
7

Sesame seed, white 133 mg

serving (30 g) · Nuts, seeds and dried fruits 44% of daily
8

Tamarind 129 mg

serving (140 g) · Fruits 43% of daily
9

Wheat bran 123 mg

serving (15 g) · Flour 41% of daily
10

Seeds, cottonseed meal, partially defatted (glandless) 114 mg

serving (15 g) · Flour 38% of daily
11

Tahini, sesami seed butter 114 mg

serving (30 g) · Condiments 38% of daily
12

Coconut milk 110 mg

serving (240 g) · Vegetable juices 37% of daily
13

Quinoa, cooked 110 mg

serving (140 g) · Rice 37% of daily
14

Soy mince 107 mg

serving (35 g) · Pulse products 36% of daily
15

Buckwheat 104 mg

serving (45 g) · Rice 35% of daily
16

Soy protein concentrate, 58% protein 94.5 mg

serving (30 g) · Miscellaneous ingredients 32% of daily
17

Amaranth grain, cooked 91 mg

serving (140 g) · Rice 30% of daily
18

Soy bean, boiled 90.9 mg

serving (90 g) · Pulses 30% of daily
19

Almond butter 89 mg

serving (32 g) · Condiments 30% of daily
20

Plantains, green, fried 81.2 mg

serving (140 g) · Fruit and berry dishes other than pies 27% of daily
21

Rice cooking cream 80.6 mg

serving (240 g) · Cream 27% of daily
22

Nettle, stinging nettle 74 mg

serving (85 g) · Vegetables 25% of daily
23

Amaranth flour 69.8 mg

serving (30 g) · Flour 23% of daily
24

Tempeh 68.9 mg

serving (85 g) · Miscellaneous ingredients 23% of daily
25

Broad bean, fava bean, dried 67.2 mg

serving (35 g) · Pulse products 22% of daily
26

Noodle, whole wheat 65.5 mg

serving (55 g) · Pasta 22% of daily
27

White bean, navy bean 64.1 mg

serving (35 g) · Pulses 21% of daily
28

Artichoke, boiled 60 mg

serving (85 g) · Cooked vegetables 20% of daily
29

Beet greens 59.5 mg

serving (85 g) · Vegetables 20% of daily
30

Macaroni, dark, whole wheat and dark wheat flour 58.6 mg

serving (55 g) · Pasta 20% of daily
31

Yoghurt, plain, bulgarian, 9% fat 57.8 mg

serving (170 g) · Yoghurt 19% of daily
32

Peanut butter 57.6 mg

serving (32 g) · Condiments 19% of daily
33

Whey protein concentrate (75%) 56 mg

scoop (28.7 g) · Miscellaneous ingredients 19% of daily
34

Rye macaroni 52 mg

serving (55 g) · Pasta 17% of daily
35

Spinach boiled 52 mg

serving (85 g) · Cooked vegetables 17% of daily
36

Veal, loin, separable lean only, raw 51.7 mg

serving (110 g) · Steaks and chops 17% of daily
37

Swiss chard 50.2 mg

serving (85 g) · Vegetables 17% of daily
38

Mollusks, scallop, mixed species, cooked, breaded and fried 50.2 mg

serving (85 g) · Crustaceans and molluscs 17% of daily
39

Tofu, firm (with calcium sulfate) 49.3 mg

serving (85 g) · Pulse products 16% of daily
40

Caviar, dark roe of sturgeon 48 mg

tbsp (16 g) · Fish products 16% of daily
41

Rowal 44.8 mg

serving (140 g) · Berries 15% of daily
42

Banana 43.8 mg

serving (140 g) · Fruits 15% of daily
43

Rowanberry juice, without sugar 43.2 mg

serving (240 g) · Juices 14% of daily
44

Mussel in water, canned 42.5 mg

serving (85 g) · Crustaceans and molluscs 14% of daily
45

Durian 42 mg

serving (140 g) · Fruits 14% of daily
46

Pineapple juice, vitamin c 40.8 mg

serving (240 g) · Juices 14% of daily
47

Cloudberry 40.6 mg

serving (140 g) · Berries 14% of daily
48

Reindeer, boiled, salt 39.9 mg

serving (85 g) · Steaks and chops 13% of daily
49

Reindeer roast 39.9 mg

serving (85 g) · Steaks and chops 13% of daily
50

Game bird 39.6 mg

serving (110 g) · Chicken and other birds 13% of daily

1

Raspberry juice concentrate 269 mg

serving (240 g) · Juices 90% of daily
2

Bean, yellow, mature 200 mg

serving (90 g) · Pulses 67% of daily
3

Pumpkin seed 161 mg

serving (30 g) · Nuts, seeds and dried fruits 54% of daily
4

Hemp seed, whole 145 mg

serving (30 g) · Nuts, seeds and dried fruits 48% of daily
5

Seaweed, wakame, dried 141 mg

serving (30 g) · Canned vegetables 47% of daily
6

Sesame seed, white 133 mg

serving (30 g) · Nuts, seeds and dried fruits 44% of daily
7

Tamarind 129 mg

serving (140 g) · Fruits 43% of daily
8

Wheat bran 123 mg

serving (15 g) · Flour 41% of daily
9

Seeds, cottonseed meal, partially defatted (glandless) 114 mg

serving (15 g) · Flour 38% of daily
10

Tahini, sesami seed butter 114 mg

serving (30 g) · Condiments 38% of daily
11

Coconut milk 110 mg

serving (240 g) · Vegetable juices 37% of daily
12

Quinoa, cooked 110 mg

serving (140 g) · Rice 37% of daily
13

Soy mince 107 mg

serving (35 g) · Pulse products 36% of daily
14

Buckwheat 104 mg

serving (45 g) · Rice 35% of daily
15

Soy protein concentrate, 58% protein 94.5 mg

serving (30 g) · Miscellaneous ingredients 32% of daily
16

Amaranth grain, cooked 91 mg

serving (140 g) · Rice 30% of daily
17

Soy bean, boiled 90.9 mg

serving (90 g) · Pulses 30% of daily
18

Almond butter 89 mg

serving (32 g) · Condiments 30% of daily
19

Plantains, green, fried 81.2 mg

serving (140 g) · Fruit and berry dishes other than pies 27% of daily
20

Rice cooking cream 80.6 mg

serving (240 g) · Cream 27% of daily
21

Nettle, stinging nettle 74 mg

serving (85 g) · Vegetables 25% of daily
22

Amaranth flour 69.8 mg

serving (30 g) · Flour 23% of daily
23

Tempeh 68.9 mg

serving (85 g) · Miscellaneous ingredients 23% of daily
24

Broad bean, fava bean, dried 67.2 mg

serving (35 g) · Pulse products 22% of daily
25

White bean, navy bean 64.1 mg

serving (35 g) · Pulses 21% of daily
26

Artichoke, boiled 60 mg

serving (85 g) · Cooked vegetables 20% of daily
27

Beet greens 59.5 mg

serving (85 g) · Vegetables 20% of daily
28

Macaroni, dark, whole wheat and dark wheat flour 58.6 mg

serving (55 g) · Pasta 20% of daily
29

Peanut butter 57.6 mg

serving (32 g) · Condiments 19% of daily
30

Rye macaroni 52 mg

serving (55 g) · Pasta 17% of daily
31

Spinach boiled 52 mg

serving (85 g) · Cooked vegetables 17% of daily
32

Swiss chard 50.2 mg

serving (85 g) · Vegetables 17% of daily
33

Tofu, firm (with calcium sulfate) 49.3 mg

serving (85 g) · Pulse products 16% of daily
34

Rowal 44.8 mg

serving (140 g) · Berries 15% of daily
35

Banana 43.8 mg

serving (140 g) · Fruits 15% of daily
36

Rowanberry juice, without sugar 43.2 mg

serving (240 g) · Juices 14% of daily
37

Durian 42 mg

serving (140 g) · Fruits 14% of daily
38

Pasta, wheat germ pasta 41.3 mg

serving (55 g) · Pasta 14% of daily
39

Pineapple juice, vitamin c 40.8 mg

serving (240 g) · Juices 14% of daily
40

Cloudberry 40.6 mg

serving (140 g) · Berries 14% of daily
41

Soy product, soured, 2% fat, calcium 35.4 mg

serving (170 g) · Yoghurt 12% of daily
42

Raspberry 35 mg

serving (140 g) · Berries 12% of daily
43

Potato wedges, oven-baked 33.2 mg

serving (110 g) · Fried potatoes, French fries 11% of daily
44

Syrups, sorghum 30 mg

serving (30 g) · Sugar and syrups 10% of daily
45

Sweet corn, boiled 29.9 mg

serving (85 g) · Cooked vegetables 10% of daily
46

Black currant juice 28.8 mg

serving (240 g) · Juice drink 10% of daily
47

Cocoa powder 28.1 mg

tbsp (5.4 g) · Miscellaneous ingredients 9% of daily
48

Potato, peeled 26.4 mg

serving (110 g) · Cooked potatoes 9% of daily
49

Coffee, average 26.1 mg

cup (237 g) · Coffee 9% of daily
50

Espresso coffee, decaffeinated, brewed 24 mg

espresso (30 g) · Coffee 8% of daily

Learn about magnesium

What does magnesium do for the body?

Magnesium is essential for over 300 biochemical reactions in the body, including energy production, muscle function, nerve function, and the maintenance of strong bones. It also plays a role in regulating blood sugar levels and blood pressure, and is important for heart health.

How much magnesium do I need?

According to European Food Safety Authority (EFSA), the adequate daily intake of magnesium for women is around 300 mg per day, and for men around 350 mg per day. However, it might change based on different factors, thus, it's best to consult with a healthcare professional to determine the appropriate magnesium intake for your specific needs.

What are the health benefits of magnesium?

Magnesium plays a crucial role in many bodily functions, including energy production, muscle function, and nerve transmission. It also contributes to bone health, helps regulate blood sugar levels, and supports a healthy immune system. Additionally, magnesium has been associated with reducing the risk of developing chronic diseases, such as heart disease and type 2 diabetes.

What are the health risks associated with magnesium?

While magnesium is generally safe for most people when consumed within recommended levels from food sources, excessive intake from supplements can lead to adverse effects. These may include diarrhea, nausea, and abdominal cramping. Individuals with kidney problems should also be cautious with magnesium supplements as they can exacerbate kidney issues. It is essential to consult a healthcare professional before starting any new supplement regimen.

Can magnesium be harmful?

While magnesium is an essential mineral for the body, consuming excessive amounts of magnesium through supplementation can lead to adverse effects such as diarrhea, abdominal cramping, and nausea. It is important to stick to the recommended dietary allowance for magnesium and to consult a healthcare professional before taking magnesium supplements.

What if your magnesium is low?

Low levels of magnesium in the body may lead to symptoms such as muscle cramps, fatigue, nausea, and loss of appetite. It can also contribute to conditions like osteoporosis and high blood pressure. Consuming magnesium-rich foods or supplements, under the guidance of a healthcare professional, can help address the deficiency and improve overall health.

How do vegans get their magnesium intake?

Vegans can get their magnesium intake from a variety of plant-based sources such as leafy greens, nuts and seeds, whole grains, legumes, and fruits. Additionally, consuming fortified foods like plant-based milks and cereals can also contribute to meeting magnesium needs.

How much magnesium do you need?

Enter your details for your own daily value.

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Weight

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Height

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Your daily magnesium

300 mg

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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