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Magnesium (Mg) Content Rich Natural Raw Foods


No.
Food Name
mg
(in 100g food)
1 Oat bran 235.106
2 Seaweed, kelp 120
3 Spinach 80
4 Barley, pearled 79
5 Parsley 50
6 Mollusks, oyster, eastern, wild 46.428
7 Plantains 36.871
8 Garlic 33.333
9 Chives 33.333
10 Nuts, coconut meat 31.111
11 Cabbage, savoy 28.571
12 Avocados, California 28.218
13 Bananas 27.333
14 Broccoli, flower clusters 27.272
15 Alfalfa seeds, sprouted 27.272
16 Rice, white, long-grain, regular, enriched 24.864
17 Avocados, Florida 24.691
18 Peppers, hot chili, green 24.444
19 Peppers, hot chili, red 22.222
20 Raspberries 21.951
21 Mung beans, mature seeds, sprouted 21.153
22 Tomatillos 20.588
23 Broccoli 20.454
24 Blackberries 20.138
25 Shallots 20
26 Onions, spring or scallions (includes tops and bulb) 20
27 Jerusalem-artichokes 17.333
28 Toaster pastries, fruit (includes apple, blueberry, cherry, stberry) 17.307
29 Kiwi fruit, (chinese gooseberries), fresh 17.105
30 Squash, summer, all varieties 16.814
31 Endive 16
32 Cabbage 15.714
33 Cabbage, red 15.714
34 Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, stberry) 15.492
35 Cauliflower 15
36 Lettuce, cos or romaine 14.285
37 Cucumber, with peel 12.956
38 Lettuce, butterhead (includes boston and bibb types) 12.883
39 Lettuce, green leaf 12.5
40 Pineapple, all varieties 12.258
41 Grapefruit juice, white 12.145
42 Grapefruit juice, pink 12.145
43 Cucumber, peeled 12.142
44 Peppers, sweet, red 12.08
45 Egg, whole, fresh 12
46 Egg, white, fresh 11.976
47 Tangerines, (mandarin oranges) 11.904
48 Melons, cantaloupe 11.875
49 Carrots 11.818
50 Apricots 11.428
51 Stberries 11.111
52 Orange juice 10.465
53 Cherries, sweet 10.294
54 Carambola, (starfruit) 10.185
55 Watermelon 10.139
56 Peppers, sweet, green 10.067
57 Celery 10
58 Carrots, baby 10
59 Tomatoes, red, ripe, year round average 10
60 Melons, honeydew 10
61 Onions 10
62 Oranges, all commercial varieties 9.923
63 Papayas 9.868
64 Mollusks, clam, mixed species 9.411
65 Grapefruit, white, all areas 9.322
66 Mangos 9.178
67 Grapefruit, pink and red, all areas 8.943
68 Nectarines 8.823
69 Peaches 8.823
70 Lemons, without peel 8.62
71 Mushrooms 8.571
72 Pears, asian 8
73 Lime juice 7.894
74 Plums 7.575
75 Lettuce, iceberg (includes crisphead types) 7.272
76 Pears 7.228
77 Stberries, frozen, sweetened, sliced 7.058
78 Grapes, red or green (european type varieties, such as, Thompson seedless) 6.875
79 Lemon juice 6.382
80 Blueberries 6.206
81 Egg, yolk, fresh 6.024
82 Apples, with skin 5.072
83 Apples, without skin 3.636


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