Magnesium in Foods

Food Description	Nutrients per Calorie	Units	Mgs Per Calorie	Food Calorie	Rank
Dock, raw	4.682	mg	103	22	1
Chard, swiss, raw	4.263	mg	81	19	2
Purslane, raw	4.25	mg	68	16	3
Beet greens, raw	3.789	mg	72	19	4
Epazote, raw	3.781	mg	121	32	5
Swamp cabbage, (skunk cabbage), raw	3.737	mg	71	19	6
Nopales, raw	3.625	mg	58	16	7
Spinach, raw	3.591	mg	79	22	8
Seaweed, irishmoss, raw	2.939	mg	144	49	9
Balsam-pear (bitter gourd), leafy tips, raw	2.833	mg	85	30	10
Seaweed, kelp, raw	2.814	mg	121	43	11
New Zealand spinach, raw	2.786	mg	39	14	12
Seaweed, agar, raw	2.577	mg	67	26	13
Borage, raw	2.476	mg	52	21	14
Amaranth leaves, raw	2.391	mg	55	23	15
Seaweed, wakame, raw	2.378	mg	107	45	16
Horseradish-tree leafy tips, raw	2.297	mg	147	64	17
Cardoon, raw	2.1	mg	42	20	18
Kale, scotch, raw	2.095	mg	88	42	19
Prickly pears, raw	2.073	mg	85	41	20
Pumpkin leaves, raw	2	mg	38	19	21
Watercress, raw	1.909	mg	21	11	22
Jute, potherb, raw	1.882	mg	64	34	23
Arugula, raw	1.88	mg	47	25	24
Sweetpotato leaves, raw	1.743	mg	61	35	25
Okra, raw	1.727	mg	57	33	26
Pumpkin flowers, raw	1.6	mg	24	15	27
Celtuce, raw	1.556	mg	28	18	28
Fireweed, leaves, raw	1.515	mg	156	103	29
Cowpeas, leafy tips, raw	1.483	mg	43	29	30
Cabbage, chinese (pak-choi), raw	1.462	mg	19	13	31
Chives, raw	1.4	mg	42	30	32
Parsley, raw	1.389	mg	50	36	33
Chrysanthemum leaves, raw	1.333	mg	32	24	34
Cowpeas, young pods with seeds, raw	1.318	mg	58	44	35
Nuts, coconut water (liquid from coconuts)	1.316	mg	25	19	36
Chicory greens, raw	1.304	mg	30	23	37
Artichokes, (globe or french), raw	1.277	mg	60	47	38
Mustard greens, raw	1.231	mg	32	26	39
Horseradish-tree, pods, raw	1.216	mg	45	37	40
Cress, garden, raw	1.188	mg	38	32	41
Squash, summer, all varieties, raw	1.15	mg	23	20	42
Turnip greens, raw	1.148	mg	31	27	43
Coriander leaves, raw	1.13	mg	26	23	44
Mothbeans, mature seeds, raw	1.111	mg	381	343	45
Taro leaves, raw	1.071	mg	45	42	46
Taro, tahitian, raw	1.068	mg	47	44	47
Roselle, raw	1.041	mg	51	49	48
Cabbage, savoy, raw	1.037	mg	28	27	49
Grape leaves, raw	1.022	mg	95	93	50
Lettuce, butterhead, boston & bibb types, raw	1	mg	13	13	51
Jew's ear, (pepeao), raw	1	mg	25	25	52
Balsam-pear (bitter gourd), pods, raw	1	mg	17	17	53
Butterbur, (fuki), raw	1	mg	14	14	54
Seeds, pumpkin and squash seed kernels, dried	0.989	mg	535	541	55
Seeds, sisymbrium sp. seeds, whole, dried	0.987	mg	314	318	56
Yardlong beans, mature seeds, raw	0.974	mg	338	347	57
Cowpeas, catjang, mature seeds, raw	0.971	mg	333	343	58
Yardlong bean, raw	0.936	mg	44	47	59
Seeds, watermelon seed kernels, dried	0.925	mg	515	557	60
Broccoli, raw	0.893	mg	25	28	61
Broccoli, flower clusters, raw	0.893	mg	25	28	62
Radishes, oriental, raw	0.889	mg	16	18	63
Potato, flesh and skin, raw	0.885	mg	23	26	64
Endive, raw	0.882	mg	15	17	65
Cucumber, with peel, raw	0.846	mg	11	13	66
Hyacinth beans, mature seeds, raw	0.823	mg	283	344	67
Cabbage, chinese (pe-tsai), raw	0.813	mg	13	16	68
Chrysanthemum, garland, raw	0.81	mg	17	21	69
Beans, snap, green, raw	0.806	mg	25	31	70
Beans, snap, yellow, raw	0.806	mg	25	31	71
Dandelion greens, raw	0.8	mg	36	45	72
Tomatoes, yellow, raw	0.8	mg	12	15	73
Gourd, white-flowered (calabash), raw	0.786	mg	11	14	74
Mungo beans, mature seeds, raw	0.783	mg	267	341	75
Asparagus, raw	0.783	mg	18	23	76
Pokeberry shoots, (poke), raw	0.783	mg	18	23	77
Waxgourd, (chinese preserving melon), raw	0.769	mg	10	13	78
Finfish, halibut, Atlantic and Pacific, raw	0.755	mg	83	110	79
Lettuce, iceberg (includes crisphead types), raw	0.75	mg	9	12	80
Seeds, flaxseed	0.736	mg	362	492	81
Finfish, pollock, Atlantic, raw	0.728	mg	67	92	82
Taro shoots, raw	0.727	mg	8	11	83
Finfish, ling, raw	0.724	mg	63	87	84
Amaranth	0.711	mg	266	374	85
Finfish, pollock, walleye, raw	0.704	mg	57	81	86
Kohlrabi, raw	0.704	mg	19	27	87
Gourd, dishcloth (towelgourd), raw	0.7	mg	14	20	88
Mollusks, oyster, eastern, wild, raw	0.691	mg	47	68	89
Celery, raw	0.688	mg	11	16	90
Pepper, serrano, raw	0.688	mg	22	32	91
Kale, raw	0.68	mg	34	50	92
Buckwheat	0.673	mg	231	343	93
Soybeans, mature seeds, raw	0.673	mg	280	416	94
Seaweed, spirulina, dried	0.672	mg	195	290	95
Lima beans, large, mature seeds, raw	0.663	mg	224	338	96
Cauliflower, green, raw	0.645	mg	20	31	97
Beans, yellow, mature seeds, raw	0.643	mg	222	345	98
Radishes, white icicle, raw	0.643	mg	9	14	99
Rutabagas, raw	0.639	mg	23	36	100
Mollusks, scallop, mixed species, raw	0.636	mg	56	88	101
Peppers, jalapeno, raw	0.633	mg	19	30	102
Wasabi, root, raw	0.633	mg	69	109	103
Seeds, lotus seeds, dried	0.633	mg	210	332	104
Chayote, fruit, raw	0.632	mg	12	19	105
Pepper, banana, raw	0.63	mg	17	27	106
Seeds, lotus seeds, raw	0.629	mg	56	89	107
Mollusks, whelk, unspecified, raw	0.628	mg	86	137	108
Cabbage, common, freshly harvest, raw	0.625	mg	15	24	109
Cabbage, common. stored, raw	0.625	mg	15	24	110
Peppers, hot chili, green, raw	0.625	mg	25	40	111
Onions, spring or scallions (incl. tops & bulb), raw	0.625	mg	20	32	112
Peppers, hot chili, red, raw	0.625	mg	25	40	113
Tomatillos, raw	0.625	mg	20	32	114
Ginger root, raw	0.623	mg	43	69	115
Seeds, sunflower seed kernels, dried	0.621	mg	354	570	116
Cornsalad, raw	0.619	mg	13	21	117
Seeds, sesame seeds, whole, dried	0.613	mg	351	573	118
Lettuce, looseleaf, raw	0.611	mg	11	18	119
Lemon grass (citronella), raw	0.606	mg	60	99	120
Cabbage, raw	0.6	mg	15	25	121
Cauliflower, raw	0.6	mg	15	25	122
Lemons, raw, with peel	0.6	mg	12	20	123
Chicory, witloof, raw	0.588	mg	10	17	124
Crustaceans, crab, alaska king, raw	0.583	mg	49	84	125
Rhubarb, raw	0.571	mg	12	21	126
Peas, edible-podded, raw	0.571	mg	24	42	127
Beans, white, mature seeds, raw	0.571	mg	190	333	128
Squash, winter, all varieties, raw	0.568	mg	21	37	129
Radicchio, raw	0.565	mg	13	23	130
Broadbeans (fava beans), mature seeds, raw	0.563	mg	192	341	131
Acerola, (west indian cherry), raw	0.563	mg	18	32	132
Quinoa	0.561	mg	210	374	133
Lima beans, thin seeded (baby), mature seeds, raw	0.561	mg	188	335	134
Mollusks, oyster, eastern, farmed, raw	0.559	mg	33	59	135
Beans, great northern, mature seeds, raw	0.558	mg	189	339	136
Cabbage, red, raw	0.556	mg	15	27	137
Peppers, hungarian, raw	0.552	mg	16	29	138
Fennel, bulb, raw	0.548	mg	17	31	139
Beans, french, mature seeds, raw	0.548	mg	188	343	140
Cowpeas, (blackeyes, crowder, southern), raw	0.548	mg	184	336	141
Mung beans, mature seeds, raw	0.545	mg	189	347	142
Beans, small white, mature seeds, raw	0.545	mg	183	336	143
Crustaceans, crab, queen, raw	0.544	mg	49	90	144
Mushroom, oyster, raw	0.541	mg	20	37	145
Eggplant, raw	0.538	mg	14	26	146
Finfish, turbot, european, raw	0.537	mg	51	95	147
Beets, raw	0.535	mg	23	43	148
Brussels sprouts, raw	0.535	mg	23	43	149
Lupins, mature seeds, raw	0.534	mg	198	371	150
Pigeon peas (red gram), mature seeds, raw	0.534	mg	183	343	151
Beans, pink, mature seeds, raw	0.531	mg	182	343	152
Finfish, salmon, chinook, raw	0.528	mg	95	180	153
Burdock root, raw	0.528	mg	38	72	154
Tomatoes, red, ripe, raw, year round average	0.524	mg	11	21	155
Crustaceans, crab, dungeness, raw	0.523	mg	45	86	156
Beans, navy, mature seeds, raw	0.516	mg	173	335	157
Arrowhead, raw	0.515	mg	51	99	158
Beans, black, mature seeds, raw	0.501	mg	171	341	159
Tomatoes, orange, raw	0.5	mg	8	16	160
Mustard spinach, (tendergreen), raw	0.5	mg	11	22	161
Wild rice, raw	0.496	mg	177	357	162
Kiwi fruit, (chinese gooseberries), fresh, raw	0.492	mg	30	61	163
Kiwifruit, (chinese gooseberries), storage, raw	0.492	mg	30	61	164
Beans, kidney, california red, mature seeds, raw	0.485	mg	160	330	165
Celeriac, raw	0.476	mg	20	42	166
Nuts, almonds	0.476	mg	275	578	167
Beans, black turtle soup, mature seeds, raw	0.472	mg	160	339	168
Mushrooms, enoki, raw	0.471	mg	16	34	169
Beans, pinto, mature seeds, raw	0.468	mg	159	340	170
Beans, cranberry (roman), mature seeds, raw	0.466	mg	156	335	171
Finfish, tuna, fresh, yellowfin, raw	0.463	mg	50	108	172
Pumpkin, raw	0.462	mg	12	26	173
Leeks, (bulb and lower leaf-portion), raw	0.459	mg	28	61	174
Mollusks, abalone, mixed species, raw	0.457	mg	48	105	175
Oats	0.455	mg	177	389	176
Nuts, cashew nuts, dry roasted, no salt added	0.453	mg	260	574	177
Radishes, raw	0.45	mg	9	20	178
Finfish, haddock, raw	0.448	mg	39	87	179
Mushrooms, shiitake, dried	0.446	mg	132	296	180
Peppers, sweet, yellow, raw	0.444	mg	12	27	181
Sesbania flower, raw	0.444	mg	12	27	182
Winged beans, mature seeds, raw	0.438	mg	179	409	183
Finfish, roughy, orange, raw	0.435	mg	30	69	184
Lettuce, cos or romaine, raw	0.429	mg	6	14	185
Finfish, sea bass, mixed species, raw	0.423	mg	41	97	186
Beans, kidney, all types, mature seeds, raw	0.42	mg	140	333	187
Nuts, pilinuts-canarytree, dried	0.42	mg	302	719	188

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