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Magnesium (Mg) Rich Foods


No.
Food Name
mg
(in 100g food)
1 Seeds, pumpkin and squash seed kernels, roasted, with salt added 532.627
2 Cocoa, dry powder, unsweetened 499.999
3 Spices, celery seed 450
4 Nuts, brazilnuts, dried, unblanched 377.425
5 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 363.333
6 Seeds, sesame seed kernels, dried (decorticated) 350
7 Baking chocolate, unsweetened, squares 328.042
8 Cereals ready-to-eat, wheat germ, toasted, plain 323.079
9 Nuts, almonds 275.132
10 Nuts, cashew nuts, oil roasted, with salt added 271.604
11 Spices, oregano, dried 266.666
12 Baking chocolate, unsweetened, liquid 264.55
13 Nuts, cashew nuts, dry roasted, with salt added 261.022
14 Buckwheat flour, whole-groat 250.833
15 Nuts, pine nuts, dried 250.44
16 Spices, curry powder 250
17 Nuts, mixed nuts, oil roasted, with peanuts, with salt added 236.331
18 Oat bran, raw 235.106
19 Spices, parsley, dried 230.769
20 Nuts, mixed nuts, dry roasted, with peanuts, with salt added 225.749
21 Seaweed, spirulina, dried 215.053
22 Cocoa mix, no sugar added, powder 206.666
23 Tomatoes, sun-dried 200
24 Spices, paprika 190.476
25 Spices, pepper, black 190.476
26 Peanuts, all types, oil-roasted, with salt 176.366
27 Peanuts, all types, dry-roasted, with salt 176.366
28 Peanuts, all types, dry-roasted, without salt 176.366
29 Bulgur, dry 164.285
30 Peanut butter, chunk style, with salt 162.5
31 Nuts, hazelnuts or filberts 162.257
32 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 160.958
33 Snacks, popcorn, cakes 160
34 Nuts, walnuts, english 158.73
35 Peanut butter, smooth style, with salt 156.25
36 Muffins, oat bran 156.14
37 Spices, chili powder 153.846
38 Snacks, popcorn, air-popped 150
39 Snacks, tortilla chips, plain, white corn 144.62
40 Spices, onion powder 142.857
41 Cereals ready-to-eat, wheat, puffed, fortified 141.666
42 Cereals ready-to-eat, KELLOGG, KELLOGG'S Complete Wheat Bran Flakes 141.379
43 Mushrooms, shiitake, dried 138.888
44 Wheat flour, whole-grain 138.333
45 Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 136.065
46 Snacks, rice cakes, brown rice, plain 133.333
47 Cereals ready-to-eat, wheat, shredded, plain, sugar and salt free 132.608
48 Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 130
49 Cereals ready-to-eat, GENERAL MILLS, Whole Grain TOTAL 130
50 Seeds, sunflower seed kernels, dry roasted, with salt added 128.125
51 Cornmeal, whole-grain, yellow 127.049
52 Cereals ready-to-eat, QUAKER, Honey Nut Heaven 122.448
53 Seaweed, kelp, raw 120
54 Nuts, pistachio nuts, dry roasted, with salt added 119.929
55 Nuts, pecans 119.929
56 Crackers, rye, wafers, plain 118.181
57 Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS, bite size 118.181
58 Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS, original 117.647
59 Milk, dry, nonfat, instant, with added vitamin A 117.391
60 Nuts, macadamia nuts, dry roasted, with salt added 116.402
61 Snacks, oriental mix, rice-based 116.402
62 Candies, semisweet chocolate 114.88
63 Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Cereal with oats, honey, and raisins 107.843
64 Milk, buttermilk, dried 107.692
65 Fish, halibut, Atlantic and Pacific, cooked, dry heat 107.058
66 Cereals ready-to-eat, GENERAL MILLS, WHEATIES 106.666
67 Cereals ready-to-eat, GENERAL MILLS, HONEY NUT CHEERIOS 106.666
68 Taco shells, baked 105.263
69 Leavening agents, yeast, baker's, active dry 100
70 Onions, dehydrated flakes 100
71 Dill weed, fresh 100
72 Crackers, whole-wheat 100
73 Chocolate-flavor beverage mix for milk, powder, without added nutrients 97.222
74 Cereals ready-to-eat, QUAKER, QUAKER OAT LIFE, plain 96.875
75 Bread, whole-wheat, commercially prepared, toasted 96
76 Snacks, trail mix, tropical 95.714
77 Malted drink mix, chocolate, with added nutrients, powder 95.238
78 Snacks, granola bars, hard, plain 95.238
79 Snacks, tortilla chips, nacho-flavor, reduced fat 95.238
80 Candies, milk chocolate coated peanuts 95
81 Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) 93.333
82 Snacks, popcorn, cheese-flavor 90.909
83 Candies, milk chocolate, with almonds 90.243
84 Snacks, potato chips, reduced fat 88.183
85 Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE 87.5
86 Spinach, cooked, boiled, drained, without salt 87.222
87 Soybeans, mature cooked, boiled, without salt 86.046
88 Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 86
89 Bread, whole-wheat, commercially prepared 85.714
90 Cocoa mix, powder 84.656
91 Snacks, corn-based, extruded, chips, plain 84.656
92 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 82.105
93 Snacks, popcorn, oil-popped, microwaved 81.818
94 Snacks, popcorn, caramel-coated, with peanuts 80.952
95 Spinach, raw 80
96 Cereals ready-to-eat, GENERAL MILLS, Wheat CHEX 80
97 Coffee, brewed, espresso, restaurant-prepared 80
98 Barley, pearled, raw 79
99 Snacks, granola bars, soft, uncoated, chocolate chip 77.601
100 Snacks, corn-based, extruded, chips, barbecue-flavor 77.601


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