Dried basil
Spices, basil, dried- Magnesium, Mg: 711 mg
- Energy: 233 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 191 kcal
Magnesium, Mg
Recommended Amounts
The Daily Value (DV) for Magnesium, Mg is 420 mg daily.
Foods rich in Magnesium, Mg
Hulled hemp seeds
Seeds, hemp seed, hulled- Magnesium, Mg: 700 mg
- Energy: 553 kcal
- Protein: 126 kcal
- Fat: 195 kcal
- Carbs: 35 kcal
Dried coriander leaf
Spices, coriander leaf, dried- Magnesium, Mg: 694 mg
- Energy: 279 kcal
- Protein: 88 kcal
- Fat: 19 kcal
- Carbs: 208 kcal
Freeze-dried chives
Chives, freeze-dried- Magnesium, Mg: 640 mg
- Energy: 311 kcal
- Protein: 85 kcal
- Fat: 14 kcal
- Carbs: 257 kcal
Wheat bran (crude)
Wheat bran, crude- Magnesium, Mg: 611 mg
- Energy: 216 kcal
- Protein: 62 kcal
- Fat: 17 kcal
- Carbs: 258 kcal
Dried spearmint
Spearmint, dried- Magnesium, Mg: 602 mg
- Energy: 285 kcal
- Protein: 80 kcal
- Fat: 24 kcal
- Carbs: 208 kcal
Dried Watermelon Seed Kernels
Seeds, watermelon seed kernels, dried- Magnesium, Mg: 515 mg
- Energy: 557 kcal
- Protein: 113 kcal
- Fat: 189 kcal
- Carbs: 61 kcal
Raw pumpkin seeds (pepitas)
Seeds, pumpkin seeds (pepitas), raw- Magnesium, Mg: 500 mg
- Energy: 555 kcal
- Protein: 120 kcal
- Fat: 160 kcal
- Carbs: 75 kcal
Cocoa, Unsweetened powder
Cocoa, dry powder, unsweetened- Magnesium, Mg: 499 mg
- Energy: 228 kcal
- Protein: 78 kcal
- Fat: 55 kcal
- Carbs: 232 kcal
Dried dill weed
Spices, dill weed, dried- Magnesium, Mg: 451 mg
- Energy: 253 kcal
- Protein: 80 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Celery seed
Spices, celery seed- Magnesium, Mg: 440 mg
- Energy: 392 kcal
- Protein: 72 kcal
- Fat: 101 kcal
- Carbs: 165 kcal
Raw Full-Fat Soy Flour
Soy flour, full-fat, raw- Magnesium, Mg: 429 mg
- Energy: 434 kcal
- Protein: 151 kcal
- Fat: 83 kcal
- Carbs: 128 kcal
Ground sage
Spices, sage, ground- Magnesium, Mg: 428 mg
- Energy: 315 kcal
- Protein: 43 kcal
- Fat: 51 kcal
- Carbs: 243 kcal
Dried parsley
Spices, parsley, dried- Magnesium, Mg: 400 mg
- Energy: 292 kcal
- Protein: 107 kcal
- Fat: 22 kcal
- Carbs: 203 kcal
Flaxseeds
Seeds, flaxseed- Magnesium, Mg: 392 mg
- Energy: 534 kcal
- Protein: 73 kcal
- Fat: 169 kcal
- Carbs: 116 kcal
Fennel seed
Spices, fennel seed- Magnesium, Mg: 385 mg
- Energy: 345 kcal
- Protein: 63 kcal
- Fat: 59 kcal
- Carbs: 209 kcal
Raw moth beans
Mothbeans, mature seeds, raw- Magnesium, Mg: 381 mg
- Energy: 343 kcal
- Protein: 92 kcal
- Fat: 6.44 kcal
- Carbs: 246 kcal
Ground savory
Spices, savory, ground- Magnesium, Mg: 377 mg
- Energy: 272 kcal
- Protein: 27 kcal
- Fat: 24 kcal
- Carbs: 275 kcal
Dried Brazil Nuts
Nuts, brazilnuts, dried, unblanched- Magnesium, Mg: 376 mg
- Energy: 659 kcal
- Protein: 57 kcal
- Fat: 268 kcal
- Carbs: 47 kcal
Ground flaxseed
Flaxseed, ground- Magnesium, Mg: 372 mg
- Energy: 545 kcal
- Protein: 72 kcal
- Fat: 149 kcal
- Carbs: 137 kcal
Ground mustard seed
Spices, mustard seed, ground- Magnesium, Mg: 370 mg
- Energy: 508 kcal
- Protein: 104 kcal
- Fat: 145 kcal
- Carbs: 112 kcal
Roasted Full-Fat Soy Flour
Soy flour, full-fat, roasted- Magnesium, Mg: 369 mg
- Energy: 439 kcal
- Protein: 152 kcal
- Fat: 87 kcal
- Carbs: 122 kcal
Cumin seed
Spices, cumin seed- Magnesium, Mg: 366 mg
- Energy: 375 kcal
- Protein: 71 kcal
- Fat: 89 kcal
- Carbs: 177 kcal
Sesame butter paste
Seeds, sesame butter, paste- Magnesium, Mg: 362 mg
- Energy: 586 kcal
- Protein: 72 kcal
- Fat: 203 kcal
- Carbs: 96 kcal
Raw brazil nuts
Nuts, brazilnuts, raw- Magnesium, Mg: 351 mg
- Energy: 664 kcal
- Protein: 60 kcal
- Fat: 230 kcal
- Carbs: 87 kcal
Whole dried sesame seeds
Seeds, sesame seeds, whole, dried- Magnesium, Mg: 351 mg
- Energy: 573 kcal
- Protein: 71 kcal
- Fat: 199 kcal
- Carbs: 94 kcal
Poppy seeds
Spices, poppy seed- Magnesium, Mg: 347 mg
- Energy: 525 kcal
- Protein: 72 kcal
- Fat: 166 kcal
- Carbs: 113 kcal
Dried tarragon
Spices, tarragon, dried- Magnesium, Mg: 347 mg
- Energy: 295 kcal
- Protein: 91 kcal
- Fat: 29 kcal
- Carbs: 201 kcal
Dried marjoram
Spices, marjoram, dried- Magnesium, Mg: 346 mg
- Energy: 271 kcal
- Protein: 51 kcal
- Fat: 28 kcal
- Carbs: 242 kcal
Raw Yardlong Beans
Yardlong beans, mature seeds, raw- Magnesium, Mg: 338 mg
- Energy: 347 kcal
- Protein: 97 kcal
- Fat: 5.24 kcal
- Carbs: 248 kcal
Dried Chia Seeds
Seeds, chia seeds, dried- Magnesium, Mg: 335 mg
- Energy: 486 kcal
- Protein: 66 kcal
- Fat: 123 kcal
- Carbs: 168 kcal
Raw Catjang Cowpeas
Cowpeas, catjang, mature seeds, raw- Magnesium, Mg: 333 mg
- Energy: 343 kcal
- Protein: 95 kcal
- Fat: 8.28 kcal
- Carbs: 239 kcal
Coriander seed
Spices, coriander seed- Magnesium, Mg: 330 mg
- Energy: 298 kcal
- Protein: 49 kcal
- Fat: 71 kcal
- Carbs: 220 kcal
Unsweetened baking chocolate squares
Baking chocolate, unsweetened, squares- Magnesium, Mg: 327 mg
- Energy: 642 kcal
- Protein: 57 kcal
- Fat: 209 kcal
- Carbs: 114 kcal
Dried Sunflower Seed Kernels
Seeds, sunflower seed kernels, dried- Magnesium, Mg: 325 mg
- Energy: 584 kcal
- Protein: 83 kcal
- Fat: 206 kcal
- Carbs: 80 kcal
Raw sunflower seed kernels
Seeds, sunflower seed, kernel, raw- Magnesium, Mg: 302 mg
- Energy: 609 kcal
- Protein: 75 kcal
- Fat: 194 kcal
- Carbs: 98 kcal
Raw cashew nuts
Nuts, cashew nuts, raw- Magnesium, Mg: 292 mg
- Energy: 553 kcal
- Protein: 73 kcal
- Fat: 175 kcal
- Carbs: 121 kcal
Raw Hyacinth Beans
Hyacinth beans, mature seeds, raw- Magnesium, Mg: 283 mg
- Energy: 344 kcal
- Protein: 96 kcal
- Fat: 6.76 kcal
- Carbs: 243 kcal
Raw Soybeans
Soybeans, mature seeds, raw- Magnesium, Mg: 280 mg
- Energy: 446 kcal
- Protein: 146 kcal
- Fat: 80 kcal
- Carbs: 121 kcal
Papad
- Magnesium, Mg: 271 mg
- Energy: 371 kcal
- Protein: 102 kcal
- Fat: 13 kcal
- Carbs: 239 kcal
Almonds
Nuts, almonds- Magnesium, Mg: 270 mg
- Energy: 579 kcal
- Protein: 85 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Dried oregano
Spices, oregano, dried- Magnesium, Mg: 270 mg
- Energy: 265 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 276 kcal
QUAKER Quick Oats (Dry)
Cereals, QUAKER, Quick Oats, Dry- Magnesium, Mg: 270 mg
- Energy: 371 kcal
- Protein: 55 kcal
- Fat: 27 kcal
- Carbs: 273 kcal
Blanched Almonds
Nuts, almonds, blanched- Magnesium, Mg: 268 mg
- Energy: 590 kcal
- Protein: 86 kcal
- Fat: 210 kcal
- Carbs: 75 kcal
Raw Mungo Beans
Mungo beans, mature seeds, raw- Magnesium, Mg: 267 mg
- Energy: 341 kcal
- Protein: 101 kcal
- Fat: 6.56 kcal
- Carbs: 236 kcal
Unsweetened liquid baking chocolate
Baking chocolate, unsweetened, liquid- Magnesium, Mg: 265 mg
- Energy: 472 kcal
- Protein: 48 kcal
- Fat: 191 kcal
- Carbs: 145 kcal
Saffron
Spices, saffron- Magnesium, Mg: 264 mg
- Energy: 310 kcal
- Protein: 46 kcal
- Fat: 23 kcal
- Carbs: 261 kcal
Ground cloves
Spices, cloves, ground- Magnesium, Mg: 259 mg
- Energy: 274 kcal
- Protein: 24 kcal
- Fat: 52 kcal
- Carbs: 262 kcal
Caraway seed
Spices, caraway seed- Magnesium, Mg: 258 mg
- Energy: 333 kcal
- Protein: 79 kcal
- Fat: 58 kcal
- Carbs: 200 kcal
Raw whole almonds
Nuts, almonds, whole, raw- Magnesium, Mg: 258 mg
- Energy: 626 kcal
- Protein: 86 kcal
- Fat: 204 kcal
- Carbs: 80 kcal
Dill seed
Spices, dill seed- Magnesium, Mg: 256 mg
- Energy: 305 kcal
- Protein: 64 kcal
- Fat: 58 kcal
- Carbs: 221 kcal
Curry powder
Spices, curry powder- Magnesium, Mg: 255 mg
- Energy: 325 kcal
- Protein: 57 kcal
- Fat: 56 kcal
- Carbs: 223 kcal
Almond flour
Flour, almond- Magnesium, Mg: 251 mg
- Energy: 622 kcal
- Protein: 105 kcal
- Fat: 201 kcal
- Carbs: 65 kcal
Dried Pine Nuts
Nuts, pine nuts, dried- Magnesium, Mg: 251 mg
- Energy: 673 kcal
- Protein: 55 kcal
- Fat: 273 kcal
- Carbs: 52 kcal
Whole-Groat Buckwheat Flour
Buckwheat flour, whole-groat- Magnesium, Mg: 251 mg
- Energy: 335 kcal
- Protein: 50 kcal
- Fat: 12 kcal
- Carbs: 282 kcal
Raw cashew nuts
Nuts, cashew nuts, raw- Magnesium, Mg: 251 mg
- Energy: 565 kcal
- Protein: 70 kcal
- Fat: 155 kcal
- Carbs: 145 kcal
Raw snail
Mollusks, snail, raw- Magnesium, Mg: 250 mg
- Energy: 90 kcal
- Protein: 64 kcal
- Fat: 5.6 kcal
- Carbs: 8 kcal
Uncooked Amaranth Grain
Amaranth grain, uncooked- Magnesium, Mg: 248 mg
- Energy: 371 kcal
- Protein: 54 kcal
- Fat: 28 kcal
- Carbs: 261 kcal
Coconut flour
Flour, coconut- Magnesium, Mg: 248 mg
- Energy: 438 kcal
- Protein: 65 kcal
- Fat: 61 kcal
- Carbs: 236 kcal
Molasses
- Magnesium, Mg: 242 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0.4 kcal
- Carbs: 299 kcal
Baked conch
Mollusks, conch, baked or broiled- Magnesium, Mg: 238 mg
- Energy: 130 kcal
- Protein: 105 kcal
- Fat: 4.8 kcal
- Carbs: 6.8 kcal
Raw oat bran
Oat bran, raw- Magnesium, Mg: 235 mg
- Energy: 246 kcal
- Protein: 69 kcal
- Fat: 28 kcal
- Carbs: 265 kcal
Amaranth flour
Flour, amaranth- Magnesium, Mg: 233 mg
- Energy: 384 kcal
- Protein: 53 kcal
- Fat: 25 kcal
- Carbs: 275 kcal
Buckwheat grain
Buckwheat- Magnesium, Mg: 231 mg
- Energy: 343 kcal
- Protein: 53 kcal
- Fat: 14 kcal
- Carbs: 286 kcal
Cardamom
Spices, cardamom- Magnesium, Mg: 229 mg
- Energy: 311 kcal
- Protein: 43 kcal
- Fat: 27 kcal
- Carbs: 274 kcal
Dry roasted soybeans
Soybeans, mature seeds, dry roasted- Magnesium, Mg: 228 mg
- Energy: 449 kcal
- Protein: 173 kcal
- Fat: 86 kcal
- Carbs: 116 kcal
Dark chocolate (70-85% cacao solids)
Chocolate, dark, 70-85% cacao solids- Magnesium, Mg: 228 mg
- Energy: 598 kcal
- Protein: 31 kcal
- Fat: 171 kcal
- Carbs: 184 kcal
Soybean Curd Cheese
Soybean, curd cheese- Magnesium, Mg: 228 mg
- Energy: 151 kcal
- Protein: 50 kcal
- Fat: 32 kcal
- Carbs: 28 kcal
Raw Large Lima Beans
Lima beans, large, mature seeds, raw- Magnesium, Mg: 224 mg
- Energy: 338 kcal
- Protein: 86 kcal
- Fat: 2.76 kcal
- Carbs: 254 kcal
Poultry seasoning
Spices, poultry seasoning- Magnesium, Mg: 224 mg
- Energy: 307 kcal
- Protein: 38 kcal
- Fat: 30 kcal
- Carbs: 262 kcal
Raw yellow beans
Beans, yellow, mature seeds, raw- Magnesium, Mg: 222 mg
- Energy: 345 kcal
- Protein: 88 kcal
- Fat: 10 kcal
- Carbs: 243 kcal
Dry Roasted Buckwheat Groats
Buckwheat groats, roasted, dry- Magnesium, Mg: 221 mg
- Energy: 346 kcal
- Protein: 47 kcal
- Fat: 11 kcal
- Carbs: 300 kcal
Dried thyme
Spices, thyme, dried- Magnesium, Mg: 220 mg
- Energy: 276 kcal
- Protein: 36 kcal
- Fat: 30 kcal
- Carbs: 256 kcal
Dried rosemary
Spices, rosemary, dried- Magnesium, Mg: 220 mg
- Energy: 331 kcal
- Protein: 20 kcal
- Fat: 61 kcal
- Carbs: 256 kcal
Ground ginger
Spices, ginger, ground- Magnesium, Mg: 214 mg
- Energy: 335 kcal
- Protein: 36 kcal
- Fat: 17 kcal
- Carbs: 286 kcal
Dried lotus seeds
Seeds, lotus seeds, dried- Magnesium, Mg: 210 mg
- Energy: 332 kcal
- Protein: 62 kcal
- Fat: 7.88 kcal
- Carbs: 258 kcal
Ground turmeric
Spices, turmeric, ground- Magnesium, Mg: 208 mg
- Energy: 312 kcal
- Protein: 39 kcal
- Fat: 13 kcal
- Carbs: 269 kcal
Raw pine nuts
Nuts, pine nuts, raw- Magnesium, Mg: 206 mg
- Energy: 689 kcal
- Protein: 63 kcal
- Fat: 245 kcal
- Carbs: 74 kcal
Whole grain buckwheat
Buckwheat, whole grain- Magnesium, Mg: 203 mg
- Energy: 356 kcal
- Protein: 44 kcal
- Fat: 12 kcal
- Carbs: 285 kcal
Dried black walnuts
Nuts, walnuts, black, dried- Magnesium, Mg: 201 mg
- Energy: 619 kcal
- Protein: 96 kcal
- Fat: 237 kcal
- Carbs: 38 kcal
Raw lupin beans
Lupins, mature seeds, raw- Magnesium, Mg: 198 mg
- Energy: 371 kcal
- Protein: 145 kcal
- Fat: 39 kcal
- Carbs: 161 kcal
Uncooked quinoa
Quinoa, uncooked- Magnesium, Mg: 197 mg
- Energy: 368 kcal
- Protein: 56 kcal
- Fat: 24 kcal
- Carbs: 257 kcal
Sun-dried tomatoes
Tomatoes, sun-dried- Magnesium, Mg: 194 mg
- Energy: 258 kcal
- Protein: 56 kcal
- Fat: 12 kcal
- Carbs: 223 kcal
Fenugreek seed
Spices, fenugreek seed- Magnesium, Mg: 191 mg
- Energy: 323 kcal
- Protein: 92 kcal
- Fat: 26 kcal
- Carbs: 233 kcal
Raw White Beans
Beans, white, mature seeds, raw- Magnesium, Mg: 190 mg
- Energy: 333 kcal
- Protein: 93 kcal
- Fat: 3.4 kcal
- Carbs: 241 kcal
Raw Mung Beans
Mung beans, mature seeds, raw- Magnesium, Mg: 189 mg
- Energy: 347 kcal
- Protein: 95 kcal
- Fat: 4.6 kcal
- Carbs: 250 kcal
Raw Spanish Peanuts
Peanuts, spanish, raw- Magnesium, Mg: 188 mg
- Energy: 570 kcal
- Protein: 105 kcal
- Fat: 198 kcal
- Carbs: 63 kcal
Raw french beans
Beans, french, mature seeds, raw- Magnesium, Mg: 188 mg
- Energy: 343 kcal
- Protein: 75 kcal
- Fat: 8.08 kcal
- Carbs: 256 kcal
Teff (uncooked)
Teff, uncooked- Magnesium, Mg: 184 mg
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 9.52 kcal
- Carbs: 293 kcal
Raw Valencia peanuts
Peanuts, valencia, raw- Magnesium, Mg: 184 mg
- Energy: 570 kcal
- Protein: 100 kcal
- Fat: 190 kcal
- Carbs: 84 kcal
Dry blackeye peas
Blackeye pea, dry- Magnesium, Mg: 184 mg
- Energy: 354 kcal
- Protein: 85 kcal
- Fat: 9.68 kcal
- Carbs: 247 kcal
Raw small white beans
Beans, small white, mature seeds, raw- Magnesium, Mg: 183 mg
- Energy: 336 kcal
- Protein: 84 kcal
- Fat: 4.72 kcal
- Carbs: 249 kcal
Ground nutmeg
Spices, nutmeg, ground- Magnesium, Mg: 183 mg
- Energy: 525 kcal
- Protein: 23 kcal
- Fat: 145 kcal
- Carbs: 197 kcal
Raw pink beans
Beans, pink, mature seeds, raw- Magnesium, Mg: 182 mg
- Energy: 343 kcal
- Protein: 84 kcal
- Fat: 4.52 kcal
- Carbs: 257 kcal
Raw peanuts
Peanuts, raw- Magnesium, Mg: 180 mg
- Energy: 588 kcal
- Protein: 93 kcal
- Fat: 173 kcal
- Carbs: 106 kcal
Raw Winged Beans
Winged beans, mature seeds, raw- Magnesium, Mg: 179 mg
- Energy: 409 kcal
- Protein: 119 kcal
- Fat: 65 kcal
- Carbs: 167 kcal
Paprika
Spices, paprika- Magnesium, Mg: 178 mg
- Energy: 282 kcal
- Protein: 57 kcal
- Fat: 52 kcal
- Carbs: 216 kcal
Wild rice (raw)
Wild rice, raw- Magnesium, Mg: 177 mg
- Energy: 357 kcal
- Protein: 59 kcal
- Fat: 4.32 kcal
- Carbs: 300 kcal
Dark chocolate (60-69% cacao solids)
Chocolate, dark, 60-69% cacao solids- Magnesium, Mg: 176 mg
- Energy: 579 kcal
- Protein: 24 kcal
- Fat: 153 kcal
- Carbs: 210 kcal
Raw navy beans
Beans, navy, mature seeds, raw- Magnesium, Mg: 175 mg
- Energy: 337 kcal
- Protein: 89 kcal
- Fat: 6 kcal
- Carbs: 243 kcal
Ready-to-Serve Fish Sauce
Sauce, fish, ready-to-serve- Magnesium, Mg: 175 mg
- Energy: 35 kcal
- Protein: 20 kcal
- Fat: 0.04 kcal
- Carbs: 15 kcal
Dry Spinach Spaghetti
Spaghetti, spinach, dry- Magnesium, Mg: 174 mg
- Energy: 372 kcal
- Protein: 53 kcal
- Fat: 6.28 kcal
- Carbs: 299 kcal
Dried hickorynuts
Nuts, hickorynuts, dried- Magnesium, Mg: 173 mg
- Energy: 657 kcal
- Protein: 51 kcal
- Fat: 257 kcal
- Carbs: 73 kcal
Raw Virginia peanuts
Peanuts, virginia, raw- Magnesium, Mg: 171 mg
- Energy: 563 kcal
- Protein: 101 kcal
- Fat: 195 kcal
- Carbs: 66 kcal
Raw black beans
Beans, black, mature seeds, raw- Magnesium, Mg: 171 mg
- Energy: 341 kcal
- Protein: 86 kcal
- Fat: 5.68 kcal
- Carbs: 249 kcal
Black pepper
Spices, pepper, black- Magnesium, Mg: 171 mg
- Energy: 251 kcal
- Protein: 42 kcal
- Fat: 13 kcal
- Carbs: 256 kcal
Anise seed
Spices, anise seed- Magnesium, Mg: 170 mg
- Energy: 337 kcal
- Protein: 70 kcal
- Fat: 64 kcal
- Carbs: 200 kcal
Smooth Peanut Butter with Salt
Peanut butter, smooth style, with salt- Magnesium, Mg: 169 mg
- Energy: 639 kcal
- Protein: 90 kcal
- Fat: 204 kcal
- Carbs: 89 kcal
Raw peanuts
Peanuts, all types, raw- Magnesium, Mg: 168 mg
- Energy: 567 kcal
- Protein: 103 kcal
- Fat: 197 kcal
- Carbs: 65 kcal
Oil-roasted Spanish peanuts (salted)
Peanuts, spanish, oil-roasted, with salt- Magnesium, Mg: 168 mg
- Energy: 579 kcal
- Protein: 112 kcal
- Fat: 196 kcal
- Carbs: 70 kcal
Buckwheat flour
Flour, buckwheat- Magnesium, Mg: 167 mg
- Energy: 358 kcal
- Protein: 36 kcal
- Fat: 9.94 kcal
- Carbs: 300 kcal
Chickpea Flour (Besan)
Chickpea flour (besan)- Magnesium, Mg: 166 mg
- Energy: 387 kcal
- Protein: 90 kcal
- Fat: 27 kcal
- Carbs: 231 kcal
Sorghum grain
- Magnesium, Mg: 165 mg
- Energy: 329 kcal
- Protein: 42 kcal
- Fat: 14 kcal
- Carbs: 288 kcal
Dry Bulgur
Bulgur, dry- Magnesium, Mg: 164 mg
- Energy: 342 kcal
- Protein: 49 kcal
- Fat: 5.32 kcal
- Carbs: 303 kcal
Quinoa flour
Flour, quinoa- Magnesium, Mg: 164 mg
- Energy: 385 kcal
- Protein: 48 kcal
- Fat: 26 kcal
- Carbs: 278 kcal
Hazelnuts (Filberts)
Nuts, hazelnuts or filberts- Magnesium, Mg: 163 mg
- Energy: 628 kcal
- Protein: 60 kcal
- Fat: 243 kcal
- Carbs: 67 kcal
Ground mace
Spices, mace, ground- Magnesium, Mg: 163 mg
- Energy: 475 kcal
- Protein: 27 kcal
- Fat: 130 kcal
- Carbs: 202 kcal
Raw Black Turtle Beans
Beans, black turtle, mature seeds, raw- Magnesium, Mg: 160 mg
- Energy: 339 kcal
- Protein: 85 kcal
- Fat: 3.6 kcal
- Carbs: 253 kcal
Fresh Thyme
Thyme, fresh- Magnesium, Mg: 160 mg
- Energy: 101 kcal
- Protein: 22 kcal
- Fat: 6.72 kcal
- Carbs: 98 kcal
Blanched Hazelnuts (Filberts)
Nuts, hazelnuts or filberts, blanched- Magnesium, Mg: 160 mg
- Energy: 629 kcal
- Protein: 55 kcal
- Fat: 245 kcal
- Carbs: 68 kcal
Dark rye flour
Rye flour, dark- Magnesium, Mg: 160 mg
- Energy: 325 kcal
- Protein: 64 kcal
- Fat: 8.88 kcal
- Carbs: 275 kcal
Unsalted chunky peanut butter
Peanut butter, chunk style, without salt- Magnesium, Mg: 160 mg
- Energy: 589 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Chunky Peanut Butter with Salt
Peanut butter, chunk style, with salt- Magnesium, Mg: 160 mg
- Energy: 589 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 86 kcal
Reduced sodium peanut butter
Peanut butter, reduced sodium- Magnesium, Mg: 159 mg
- Energy: 590 kcal
- Protein: 96 kcal
- Fat: 200 kcal
- Carbs: 87 kcal
English walnuts
Nuts, walnuts, english- Magnesium, Mg: 158 mg
- Energy: 654 kcal
- Protein: 61 kcal
- Fat: 261 kcal
- Carbs: 55 kcal
Unsalted Regular Trail Mix
Snacks, trail mix, regular, unsalted- Magnesium, Mg: 158 mg
- Energy: 462 kcal
- Protein: 55 kcal
- Fat: 118 kcal
- Carbs: 180 kcal
Baobab powder
- Magnesium, Mg: 158 mg
- Energy: 250 kcal
- Protein: 15 kcal
- Fat: 1.88 kcal
- Carbs: 319 kcal
Raw Fireweed Leaves
Fireweed, leaves, raw- Magnesium, Mg: 156 mg
- Energy: 103 kcal
- Protein: 19 kcal
- Fat: 11 kcal
- Carbs: 77 kcal
Raw hazelnuts or filberts
Nuts, hazelnuts or filberts, raw- Magnesium, Mg: 156 mg
- Energy: 641 kcal
- Protein: 54 kcal
- Fat: 214 kcal
- Carbs: 106 kcal
Dry cannellini beans
Beans, cannellini, dry- Magnesium, Mg: 154 mg
- Energy: 345 kcal
- Protein: 86 kcal
- Fat: 8.8 kcal
- Carbs: 239 kcal
Whole-grain triticale flour
Triticale flour, whole-grain- Magnesium, Mg: 153 mg
- Energy: 338 kcal
- Protein: 53 kcal
- Fat: 7.24 kcal
- Carbs: 293 kcal
Red or cayenne pepper
Spices, pepper, red or cayenne- Magnesium, Mg: 152 mg
- Energy: 318 kcal
- Protein: 48 kcal
- Fat: 69 kcal
- Carbs: 227 kcal
Roasted Pinon nuts
Pinon Nuts, roasted (Navajo)- Magnesium, Mg: 152 mg
- Energy: 541 kcal
- Protein: 30 kcal
- Fat: 136 kcal
- Carbs: 204 kcal
Chili powder
Spices, chili powder- Magnesium, Mg: 149 mg
- Energy: 282 kcal
- Protein: 54 kcal
- Fat: 57 kcal
- Carbs: 199 kcal
Dark chocolate (45-59% cacao solids)
Chocolate, dark, 45- 59% cacao solids- Magnesium, Mg: 146 mg
- Energy: 546 kcal
- Protein: 20 kcal
- Fat: 125 kcal
- Carbs: 245 kcal
Roasted salted soybeans
Soybeans, mature seeds, roasted, salted- Magnesium, Mg: 145 mg
- Energy: 469 kcal
- Protein: 154 kcal
- Fat: 102 kcal
- Carbs: 121 kcal
Wheat, Durum
Wheat, durum- Magnesium, Mg: 144 mg
- Energy: 339 kcal
- Protein: 55 kcal
- Fat: 9.88 kcal
- Carbs: 285 kcal
Raw Irish moss seaweed
Seaweed, irishmoss, raw- Magnesium, Mg: 144 mg
- Energy: 49 kcal
- Protein: 6.04 kcal
- Fat: 0.64 kcal
- Carbs: 49 kcal
Air-popped popcorn
Snacks, popcorn, air-popped- Magnesium, Mg: 144 mg
- Energy: 387 kcal
- Protein: 52 kcal
- Fat: 18 kcal
- Carbs: 311 kcal
Oat flour, Partially debranned
Oat flour, partially debranned- Magnesium, Mg: 144 mg
- Energy: 404 kcal
- Protein: 59 kcal
- Fat: 36 kcal
- Carbs: 263 kcal
Brown rice and rye rice cakes
Snacks, rice cakes, brown rice, rye- Magnesium, Mg: 144 mg
- Energy: 386 kcal
- Protein: 32 kcal
- Fat: 15 kcal
- Carbs: 320 kcal
Raw English walnut halves
Nuts, walnuts, English, halves, raw- Magnesium, Mg: 142 mg
- Energy: 730 kcal
- Protein: 58 kcal
- Fat: 279 kcal
- Carbs: 44 kcal
Raw red kidney beans
Beans, kidney, red, mature seeds, raw- Magnesium, Mg: 138 mg
- Energy: 337 kcal
- Protein: 90 kcal
- Fat: 4.24 kcal
- Carbs: 245 kcal
Dried Chinese chestnuts
Nuts, chestnuts, chinese, dried- Magnesium, Mg: 137 mg
- Energy: 363 kcal
- Protein: 27 kcal
- Fat: 7.24 kcal
- Carbs: 319 kcal
Spelt (uncooked)
Spelt, uncooked- Magnesium, Mg: 136 mg
- Energy: 338 kcal
- Protein: 58 kcal
- Fat: 9.72 kcal
- Carbs: 281 kcal
Unenriched Whole Wheat Flour
Flour, whole wheat, unenriched- Magnesium, Mg: 136 mg
- Energy: 370 kcal
- Protein: 60 kcal
- Fat: 11 kcal
- Carbs: 285 kcal
Pumpkin pie spice
Spices, pumpkin pie spice- Magnesium, Mg: 136 mg
- Energy: 342 kcal
- Protein: 23 kcal
- Fat: 50 kcal
- Carbs: 277 kcal
Ground allspice
Spices, allspice, ground- Magnesium, Mg: 135 mg
- Energy: 263 kcal
- Protein: 24 kcal
- Fat: 35 kcal
- Carbs: 288 kcal
Whole wheat matzo crackers
Crackers, matzo, whole-wheat- Magnesium, Mg: 134 mg
- Energy: 351 kcal
- Protein: 52 kcal
- Fat: 6 kcal
- Carbs: 316 kcal
Hulled barley
Barley, hulled- Magnesium, Mg: 133 mg
- Energy: 354 kcal
- Protein: 50 kcal
- Fat: 9.2 kcal
- Carbs: 294 kcal
Dried & Salted Atlantic Cod
Fish, cod, Atlantic, dried and salted- Magnesium, Mg: 133 mg
- Energy: 290 kcal
- Protein: 251 kcal
- Fat: 9.48 kcal
- Carbs: 0 kcal
Dried shiitake mushrooms
Mushrooms, shiitake, dried- Magnesium, Mg: 132 mg
- Energy: 296 kcal
- Protein: 38 kcal
- Fat: 3.96 kcal
- Carbs: 301 kcal
Plain brown rice crackers
Snacks, rice cracker brown rice, plain- Magnesium, Mg: 131 mg
- Energy: 387 kcal
- Protein: 33 kcal
- Fat: 11 kcal
- Carbs: 326 kcal
Air-popped popcorn (unsalted)
Snacks, popcorn, air-popped (Unsalted)- Magnesium, Mg: 131 mg
- Energy: 382 kcal
- Protein: 48 kcal
- Fat: 17 kcal
- Carbs: 312 kcal
Raw macadamia nuts
Nuts, macadamia nuts, raw- Magnesium, Mg: 130 mg
- Energy: 718 kcal
- Protein: 32 kcal
- Fat: 303 kcal
- Carbs: 55 kcal
Wheat, Uncooked Kamut khorasan
Wheat, KAMUT khorasan, uncooked- Magnesium, Mg: 130 mg
- Energy: 337 kcal
- Protein: 58 kcal
- Fat: 8.52 kcal
- Carbs: 282 kcal
Triticale
- Magnesium, Mg: 130 mg
- Energy: 336 kcal
- Protein: 52 kcal
- Fat: 8.36 kcal
- Carbs: 289 kcal
Dried chervil
Spices, chervil, dried- Magnesium, Mg: 130 mg
- Energy: 237 kcal
- Protein: 93 kcal
- Fat: 16 kcal
- Carbs: 196 kcal
Dry WHEATENA Cereal
Cereals, WHEATENA, dry- Magnesium, Mg: 130 mg
- Energy: 357 kcal
- Protein: 52 kcal
- Fat: 12 kcal
- Carbs: 302 kcal
Steel cut oats
Oats, whole grain, steel cut- Magnesium, Mg: 129 mg
- Energy: 381 kcal
- Protein: 50 kcal
- Fat: 23 kcal
- Carbs: 279 kcal
Yellow corn grain
Corn grain, yellow- Magnesium, Mg: 127 mg
- Energy: 365 kcal
- Protein: 38 kcal
- Fat: 19 kcal
- Carbs: 297 kcal
Raw adzuki beans
Beans, adzuki, mature seeds, raw- Magnesium, Mg: 127 mg
- Energy: 329 kcal
- Protein: 79 kcal
- Fat: 2.12 kcal
- Carbs: 252 kcal
Cornmeal, Whole-grain yellow
Cornmeal, whole-grain, yellow- Magnesium, Mg: 127 mg
- Energy: 362 kcal
- Protein: 32 kcal
- Fat: 14 kcal
- Carbs: 308 kcal
Cornmeal, Whole-grain white
Cornmeal, whole-grain, white- Magnesium, Mg: 127 mg
- Energy: 362 kcal
- Protein: 32 kcal
- Fat: 14 kcal
- Carbs: 308 kcal
Old fashioned rolled oats
Oats, whole grain, rolled, old fashioned- Magnesium, Mg: 126 mg
- Energy: 382 kcal
- Protein: 54 kcal
- Fat: 24 kcal
- Carbs: 275 kcal
Hard red winter wheat
Wheat, hard red winter- Magnesium, Mg: 126 mg
- Energy: 327 kcal
- Protein: 50 kcal
- Fat: 6.16 kcal
- Carbs: 285 kcal
Whole grain oat flour
Flour, oat, whole grain- Magnesium, Mg: 125 mg
- Energy: 389 kcal
- Protein: 53 kcal
- Fat: 25 kcal
- Carbs: 280 kcal
White cornmeal
Cornmeal, white (Navajo)- Magnesium, Mg: 125 mg
- Energy: 398 kcal
- Protein: 44 kcal
- Fat: 20 kcal
- Carbs: 309 kcal
Hard red spring wheat
Wheat, hard red spring- Magnesium, Mg: 124 mg
- Energy: 329 kcal
- Protein: 62 kcal
- Fat: 7.68 kcal
- Carbs: 272 kcal
Brown Rice Flour
Flour, rice, brown- Magnesium, Mg: 124 mg
- Energy: 365 kcal
- Protein: 29 kcal
- Fat: 15 kcal
- Carbs: 302 kcal
Whole Grain Spelt Flour
Flour, spelt, whole grain- Magnesium, Mg: 124 mg
- Energy: 364 kcal
- Protein: 58 kcal
- Fat: 10 kcal
- Carbs: 283 kcal
Steamed white corn
Corn, white, steamed (Navajo)- Magnesium, Mg: 123 mg
- Energy: 386 kcal
- Protein: 39 kcal
- Fat: 21 kcal
- Carbs: 301 kcal
Whole-Grain Sorghum Flour
Sorghum flour, whole-grain- Magnesium, Mg: 123 mg
- Energy: 359 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 307 kcal
Cooked Chinook Salmon
Fish, salmon, chinook, cooked, dry heat- Magnesium, Mg: 122 mg
- Energy: 231 kcal
- Protein: 103 kcal
- Fat: 54 kcal
- Carbs: 0 kcal
Pecans
Nuts, pecans- Magnesium, Mg: 121 mg
- Energy: 691 kcal
- Protein: 37 kcal
- Fat: 288 kcal
- Carbs: 55 kcal
Raw pistachio nuts
Nuts, pistachio nuts, raw- Magnesium, Mg: 121 mg
- Energy: 560 kcal
- Protein: 81 kcal
- Fat: 181 kcal
- Carbs: 109 kcal
Raw kelp seaweed
Seaweed, kelp, raw- Magnesium, Mg: 121 mg
- Energy: 43 kcal
- Protein: 6.72 kcal
- Fat: 2.24 kcal
- Carbs: 38 kcal
Raw Epazote
Epazote, raw- Magnesium, Mg: 121 mg
- Energy: 32 kcal
- Protein: 1.32 kcal
- Fat: 2.08 kcal
- Carbs: 30 kcal
Plain rye wafer crackers
Crackers, rye, wafers, plain- Magnesium, Mg: 121 mg
- Energy: 334 kcal
- Protein: 38 kcal
- Fat: 3.6 kcal
- Carbs: 322 kcal
Dried bay leaf
Spices, bay leaf- Magnesium, Mg: 120 mg
- Energy: 313 kcal
- Protein: 30 kcal
- Fat: 33 kcal
- Carbs: 300 kcal
Millet Flour
Millet flour- Magnesium, Mg: 119 mg
- Energy: 382 kcal
- Protein: 43 kcal
- Fat: 17 kcal
- Carbs: 300 kcal
Dry Gluten-Free Corn Pasta
Pasta, gluten-free, corn, dry- Magnesium, Mg: 119 mg
- Energy: 357 kcal
- Protein: 30 kcal
- Fat: 8.32 kcal
- Carbs: 317 kcal
Whole-Grain Soft Wheat Flour
Wheat flour, whole-grain, soft wheat- Magnesium, Mg: 117 mg
- Energy: 332 kcal
- Protein: 38 kcal
- Fat: 7.8 kcal
- Carbs: 298 kcal
Sorghum flour
Flour, sorghum- Magnesium, Mg: 116 mg
- Energy: 375 kcal
- Protein: 33 kcal
- Fat: 14 kcal
- Carbs: 310 kcal
Raw unenriched long-grain brown rice
Rice, brown, long grain, unenriched, raw- Magnesium, Mg: 115 mg
- Energy: 366 kcal
- Protein: 29 kcal
- Fat: 13 kcal
- Carbs: 307 kcal
Natto fermented soybeans
Natto- Magnesium, Mg: 115 mg
- Energy: 211 kcal
- Protein: 78 kcal
- Fat: 44 kcal
- Carbs: 51 kcal
Dried Japanese Chestnuts
Nuts, chestnuts, japanese, dried- Magnesium, Mg: 115 mg
- Energy: 360 kcal
- Protein: 21 kcal
- Fat: 4.96 kcal
- Carbs: 326 kcal
Millet (raw)
Millet, raw- Magnesium, Mg: 114 mg
- Energy: 378 kcal
- Protein: 44 kcal
- Fat: 17 kcal
- Carbs: 291 kcal
Onion powder
Spices, onion powder- Magnesium, Mg: 113 mg
- Energy: 341 kcal
- Protein: 42 kcal
- Fat: 4.16 kcal
- Carbs: 316 kcal
Dried Ancho Peppers
Peppers, ancho, dried- Magnesium, Mg: 113 mg
- Energy: 281 kcal
- Protein: 47 kcal
- Fat: 33 kcal
- Carbs: 206 kcal
Brown Rice Flour
Rice flour, brown- Magnesium, Mg: 112 mg
- Energy: 363 kcal
- Protein: 29 kcal
- Fat: 11 kcal
- Carbs: 306 kcal
Raspberry juice concentrate
- Magnesium, Mg: 112 mg
- Energy: 221 kcal
- Protein: 12 kcal
- Fat: 5.36 kcal
- Carbs: 213 kcal
Rye grain
- Magnesium, Mg: 110 mg
- Energy: 338 kcal
- Protein: 41 kcal
- Fat: 6.52 kcal
- Carbs: 303 kcal
Dried buttermilk
Milk, buttermilk, dried- Magnesium, Mg: 110 mg
- Energy: 387 kcal
- Protein: 137 kcal
- Fat: 23 kcal
- Carbs: 196 kcal
Raw pistachio nuts
Nuts, pistachio nuts, raw- Magnesium, Mg: 110 mg
- Energy: 598 kcal
- Protein: 82 kcal
- Fat: 180 kcal
- Carbs: 111 kcal
Yellow cornmeal
Cornmeal, yellow (Navajo)- Magnesium, Mg: 107 mg
- Energy: 384 kcal
- Protein: 39 kcal
- Fat: 24 kcal
- Carbs: 292 kcal
Raw macadamia nuts
Nuts, macadamia nuts, raw- Magnesium, Mg: 107 mg
- Energy: 712 kcal
- Protein: 31 kcal
- Fat: 260 kcal
- Carbs: 96 kcal
Dry lentils
Lentils, dry- Magnesium, Mg: 107 mg
- Energy: 360 kcal
- Protein: 94 kcal
- Fat: 7.7 kcal
- Carbs: 249 kcal
Puffed millet
Millet, puffed- Magnesium, Mg: 106 mg
- Energy: 354 kcal
- Protein: 52 kcal
- Fat: 14 kcal
- Carbs: 320 kcal
Whole grain millet
Millet, whole grain- Magnesium, Mg: 106 mg
- Energy: 376 kcal
- Protein: 40 kcal
- Fat: 17 kcal
- Carbs: 298 kcal
Baked Taco Shells (unsalted)
Taco shells, baked, without added salt- Magnesium, Mg: 105 mg
- Energy: 468 kcal
- Protein: 29 kcal
- Fat: 90 kcal
- Carbs: 250 kcal
Freeze-dried shallots
Shallots, freeze-dried- Magnesium, Mg: 104 mg
- Energy: 348 kcal
- Protein: 49 kcal
- Fat: 2 kcal
- Carbs: 323 kcal
Raw dock leaves
Dock, raw- Magnesium, Mg: 103 mg
- Energy: 22 kcal
- Protein: 8 kcal
- Fat: 2.8 kcal
- Carbs: 13 kcal
Raw pecan halves
Nuts, pecans, halves, raw- Magnesium, Mg: 103 mg
- Energy: 750 kcal
- Protein: 40 kcal
- Fat: 293 kcal
- Carbs: 51 kcal
Raw Sprouted Navy Beans
Beans, navy, mature seeds, sprouted, raw- Magnesium, Mg: 101 mg
- Energy: 67 kcal
- Protein: 25 kcal
- Fat: 2.8 kcal
- Carbs: 52 kcal
Syrup, Sorghum
Syrups, sorghum- Magnesium, Mg: 100 mg
- Energy: 290 kcal
- Protein: 0 kcal
- Fat: 0 kcal
- Carbs: 300 kcal
Low-Salt Whole-Wheat Crackers
Crackers, whole-wheat, low salt- Magnesium, Mg: 99 mg
- Energy: 443 kcal
- Protein: 35 kcal
- Fat: 69 kcal
- Carbs: 274 kcal
Uncle Ben's dry parboiled brown rice
Rice, brown, parboiled, dry, UNCLE BEN'S- Magnesium, Mg: 98 mg
- Energy: 370 kcal
- Protein: 30 kcal
- Fat: 11 kcal
- Carbs: 315 kcal
Barley malt flour
- Magnesium, Mg: 97 mg
- Energy: 361 kcal
- Protein: 41 kcal
- Fat: 7.36 kcal
- Carbs: 313 kcal
Barley flour or meal
- Magnesium, Mg: 96 mg
- Energy: 345 kcal
- Protein: 42 kcal
- Fat: 6.4 kcal
- Carbs: 298 kcal
Tropical trail mix
Snacks, trail mix, tropical- Magnesium, Mg: 96 mg
- Energy: 442 kcal
- Protein: 25 kcal
- Fat: 68 kcal
- Carbs: 262 kcal
Rye flour
Flour, rye- Magnesium, Mg: 95 mg
- Energy: 359 kcal
- Protein: 34 kcal
- Fat: 7.63 kcal
- Carbs: 309 kcal
Raw grape leaves
Grape leaves, raw- Magnesium, Mg: 95 mg
- Energy: 93 kcal
- Protein: 22 kcal
- Fat: 8.48 kcal
- Carbs: 69 kcal
Raw Chinook Salmon
Fish, salmon, chinook, raw- Magnesium, Mg: 95 mg
- Energy: 179 kcal
- Protein: 80 kcal
- Fat: 42 kcal
- Carbs: 0 kcal
Mexican baking chocolate squares
Baking chocolate, mexican, squares- Magnesium, Mg: 95 mg
- Energy: 426 kcal
- Protein: 15 kcal
- Fat: 62 kcal
- Carbs: 310 kcal
Dry Japanese Soba Noodles
Noodles, japanese, soba, dry- Magnesium, Mg: 95 mg
- Energy: 336 kcal
- Protein: 58 kcal
- Fat: 2.84 kcal
- Carbs: 298 kcal
Wheat, Hard white
Wheat, hard white- Magnesium, Mg: 93 mg
- Energy: 342 kcal
- Protein: 45 kcal
- Fat: 6.84 kcal
- Carbs: 304 kcal
Corn flour, Whole-grain white
Corn flour, whole-grain, white- Magnesium, Mg: 93 mg
- Energy: 361 kcal
- Protein: 28 kcal
- Fat: 15 kcal
- Carbs: 307 kcal
Whole-grain yellow corn flour
Corn flour, whole-grain, yellow- Magnesium, Mg: 93 mg
- Energy: 361 kcal
- Protein: 28 kcal
- Fat: 15 kcal
- Carbs: 307 kcal
Corn flour, White masa enriched
Corn flour, masa, enriched, white- Magnesium, Mg: 93 mg
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Corn flour, White masa unenriched
Corn flour, masa, unenriched, white- Magnesium, Mg: 93 mg
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Corn flour, Yellow masa enriched
Corn flour, yellow, masa, enriched- Magnesium, Mg: 93 mg
- Energy: 363 kcal
- Protein: 34 kcal
- Fat: 15 kcal
- Carbs: 306 kcal
Raw Mature Spinach
Spinach, mature- Magnesium, Mg: 93 mg
- Energy: 28 kcal
- Protein: 12 kcal
- Fat: 2.42 kcal
- Carbs: 11 kcal
Raw Mature Spinach
Spinach, mature- Magnesium, Mg: 93 mg
- Energy: 28 kcal
- Protein: 12 kcal
- Fat: 2.42 kcal
- Carbs: 11 kcal
Raw Baby Spinach
Spinach, baby- Magnesium, Mg: 93 mg
- Energy: 27 kcal
- Protein: 11 kcal
- Fat: 2.48 kcal
- Carbs: 9.63 kcal
Raw Baby Spinach
Spinach, baby- Magnesium, Mg: 93 mg
- Energy: 27 kcal
- Protein: 11 kcal
- Fat: 2.48 kcal
- Carbs: 9.63 kcal
Raw tamarinds
Tamarinds, raw- Magnesium, Mg: 92 mg
- Energy: 239 kcal
- Protein: 11 kcal
- Fat: 2.4 kcal
- Carbs: 250 kcal
Dehydrated onion flakes
Onions, dehydrated flakes- Magnesium, Mg: 92 mg
- Energy: 349 kcal
- Protein: 36 kcal
- Fat: 1.84 kcal
- Carbs: 333 kcal
Fresh Rosemary
Rosemary, fresh- Magnesium, Mg: 91 mg
- Energy: 131 kcal
- Protein: 13 kcal
- Fat: 23 kcal
- Carbs: 83 kcal
Wheat, Soft white
Wheat, soft white- Magnesium, Mg: 90 mg
- Energy: 340 kcal
- Protein: 43 kcal
- Fat: 7.96 kcal
- Carbs: 301 kcal
Roasted Chinese Chestnuts
Nuts, chestnuts, chinese, roasted- Magnesium, Mg: 90 mg
- Energy: 239 kcal
- Protein: 18 kcal
- Fat: 4.76 kcal
- Carbs: 209 kcal
White pepper
Spices, pepper, white- Magnesium, Mg: 90 mg
- Energy: 296 kcal
- Protein: 42 kcal
- Fat: 8.48 kcal
- Carbs: 274 kcal
Cooked Dock Greens (with salt)
Dock, cooked, boiled, drained, with salt- Magnesium, Mg: 89 mg
- Energy: 20 kcal
- Protein: 7.32 kcal
- Fat: 2.56 kcal
- Carbs: 12 kcal
Barley flour
Flour, barley- Magnesium, Mg: 88 mg
- Energy: 367 kcal
- Protein: 35 kcal
- Fat: 9.8 kcal
- Carbs: 310 kcal
Sun-dried hot chile peppers
Peppers, hot chile, sun-dried- Magnesium, Mg: 88 mg
- Energy: 324 kcal
- Protein: 42 kcal
- Fat: 23 kcal
- Carbs: 279 kcal
Raw Whelk
Mollusks, whelk, unspecified, raw- Magnesium, Mg: 86 mg
- Energy: 137 kcal
- Protein: 95 kcal
- Fat: 1.6 kcal
- Carbs: 31 kcal
Raw prickly pears
Prickly pears, raw- Magnesium, Mg: 85 mg
- Energy: 41 kcal
- Protein: 2.92 kcal
- Fat: 2.04 kcal
- Carbs: 38 kcal
Dried whitefish
Fish, whitefish, dried (Alaska Native)- Magnesium, Mg: 85 mg
- Energy: 371 kcal
- Protein: 250 kcal
- Fat: 54 kcal
- Carbs: 0 kcal
Multigrain Bagels
Bagels, multigrain- Magnesium, Mg: 85 mg
- Energy: 241 kcal
- Protein: 40 kcal
- Fat: 4.96 kcal
- Carbs: 190 kcal
Raw Chinese chestnuts
Nuts, chestnuts, chinese, raw- Magnesium, Mg: 84 mg
- Energy: 224 kcal
- Protein: 17 kcal
- Fat: 4.44 kcal
- Carbs: 196 kcal
Wheat, Sprouted
Wheat, sprouted- Magnesium, Mg: 82 mg
- Energy: 198 kcal
- Protein: 30 kcal
- Fat: 5.08 kcal
- Carbs: 170 kcal
Homemade falafel
Falafel, home-prepared- Magnesium, Mg: 82 mg
- Energy: 333 kcal
- Protein: 53 kcal
- Fat: 71 kcal
- Carbs: 127 kcal
Noodles, Dry enriched spinach egg
Noodles, egg, spinach, enriched, dry- Magnesium, Mg: 82 mg
- Energy: 382 kcal
- Protein: 58 kcal
- Fat: 18 kcal
- Carbs: 281 kcal
Raw Swiss chard
Chard, swiss, raw- Magnesium, Mg: 81 mg
- Energy: 19 kcal
- Protein: 7.2 kcal
- Fat: 0.8 kcal
- Carbs: 15 kcal
Cooked Ling
Fish, ling, cooked, dry heat- Magnesium, Mg: 81 mg
- Energy: 111 kcal
- Protein: 97 kcal
- Fat: 3.28 kcal
- Carbs: 0 kcal
Homemade whole wheat bread
Bread, whole-wheat, prepared from recipe- Magnesium, Mg: 81 mg
- Energy: 278 kcal
- Protein: 34 kcal
- Fat: 22 kcal
- Carbs: 206 kcal
Whole Wheat Hamburger/Hot Dog Rolls
Rolls, hamburger or hot dog, whole wheat- Magnesium, Mg: 81 mg
- Energy: 269 kcal
- Protein: 50 kcal
- Fat: 18 kcal
- Carbs: 180 kcal
Tempeh
- Magnesium, Mg: 81 mg
- Energy: 192 kcal
- Protein: 81 kcal
- Fat: 43 kcal
- Carbs: 31 kcal
Fresh Peppermint
Peppermint, fresh- Magnesium, Mg: 80 mg
- Energy: 70 kcal
- Protein: 15 kcal
- Fat: 3.76 kcal
- Carbs: 60 kcal
Rice Bran Bread
Bread, rice bran- Magnesium, Mg: 80 mg
- Energy: 243 kcal
- Protein: 36 kcal
- Fat: 18 kcal
- Carbs: 174 kcal
Raw spinach
Spinach, raw- Magnesium, Mg: 79 mg
- Energy: 23 kcal
- Protein: 11 kcal
- Fat: 1.56 kcal
- Carbs: 15 kcal
Raw pearled barley
Barley, pearled, raw- Magnesium, Mg: 79 mg
- Energy: 352 kcal
- Protein: 40 kcal
- Fat: 4.64 kcal
- Carbs: 311 kcal
Rye crispbread
Crackers, crispbread, rye- Magnesium, Mg: 78 mg
- Energy: 366 kcal
- Protein: 32 kcal
- Fat: 5.2 kcal
- Carbs: 329 kcal
Garlic powder
Spices, garlic powder- Magnesium, Mg: 77 mg
- Energy: 331 kcal
- Protein: 66 kcal
- Fat: 2.92 kcal
- Carbs: 291 kcal
Cooked tempeh
Tempeh, cooked- Magnesium, Mg: 77 mg
- Energy: 195 kcal
- Protein: 80 kcal
- Fat: 46 kcal
- Carbs: 30 kcal
Raw Atlantic Mackerel
Fish, mackerel, Atlantic, raw- Magnesium, Mg: 76 mg
- Energy: 205 kcal
- Protein: 74 kcal
- Fat: 56 kcal
- Carbs: 0 kcal
Toasted Rice Bran Bread
Bread, rice bran, toasted- Magnesium, Mg: 76 mg
- Energy: 264 kcal
- Protein: 39 kcal
- Fat: 20 kcal
- Carbs: 189 kcal
Dried peeled European chestnuts
Nuts, chestnuts, european, dried, peeled- Magnesium, Mg: 74 mg
- Energy: 369 kcal
- Protein: 20 kcal
- Fat: 16 kcal
- Carbs: 314 kcal
Smoked Sablefish
Fish, sablefish, smoked- Magnesium, Mg: 74 mg
- Energy: 257 kcal
- Protein: 71 kcal
- Fat: 81 kcal
- Carbs: 0 kcal
Potato flour
Flour, potato- Magnesium, Mg: 74 mg
- Energy: 361 kcal
- Protein: 32 kcal
- Fat: 3.81 kcal
- Carbs: 320 kcal
Ready-to-Bake/Fry Corn Tortillas
Tortillas, ready-to-bake or -fry, corn- Magnesium, Mg: 72 mg
- Energy: 218 kcal
- Protein: 23 kcal
- Fat: 11 kcal
- Carbs: 179 kcal
Raw Sprouted Soybeans
Soybeans, mature seeds, sprouted, raw- Magnesium, Mg: 72 mg
- Energy: 122 kcal
- Protein: 52 kcal
- Fat: 27 kcal
- Carbs: 38 kcal
Syrup, Malt
Syrups, malt- Magnesium, Mg: 72 mg
- Energy: 318 kcal
- Protein: 25 kcal
- Fat: 0 kcal
- Carbs: 285 kcal
Raw Water Convolvulus
Water convolvulus,raw- Magnesium, Mg: 71 mg
- Energy: 19 kcal
- Protein: 10 kcal
- Fat: 0.8 kcal
- Carbs: 13 kcal
Cooked Sablefish
Fish, sablefish, cooked, dry heat- Magnesium, Mg: 71 mg
- Energy: 250 kcal
- Protein: 69 kcal
- Fat: 78 kcal
- Carbs: 0 kcal
Whole wheat English muffins
Muffins, English, whole-wheat- Magnesium, Mg: 71 mg
- Energy: 203 kcal
- Protein: 35 kcal
- Fat: 8.4 kcal
- Carbs: 162 kcal
Toasted Sprouted Wheat Bread
Bread, wheat, sprouted, toasted- Magnesium, Mg: 71 mg
- Energy: 205 kcal
- Protein: 57 kcal
- Fat: 0 kcal
- Carbs: 147 kcal
Raw beet greens
Beet greens, raw- Magnesium, Mg: 70 mg
- Energy: 22 kcal
- Protein: 8.8 kcal
- Fat: 0.52 kcal
- Carbs: 17 kcal
Raw Sweet Potato Leaves
Sweet potato leaves, raw- Magnesium, Mg: 70 mg
- Energy: 42 kcal
- Protein: 9.96 kcal
- Fat: 2.04 kcal
- Carbs: 35 kcal
Homemade gingerbread cake
Cake, gingerbread, prepared from recipe- Magnesium, Mg: 70 mg
- Energy: 356 kcal
- Protein: 16 kcal
- Fat: 66 kcal
- Carbs: 197 kcal
Gjetost cheese
Cheese, gjetost- Magnesium, Mg: 70 mg
- Energy: 466 kcal
- Protein: 39 kcal
- Fat: 118 kcal
- Carbs: 171 kcal
Raw wasabi root
Wasabi, root, raw- Magnesium, Mg: 69 mg
- Energy: 109 kcal
- Protein: 19 kcal
- Fat: 2.52 kcal
- Carbs: 94 kcal
Whole Wheat Pita Bread
Bread, pita, whole-wheat- Magnesium, Mg: 69 mg
- Energy: 262 kcal
- Protein: 39 kcal
- Fat: 6.84 kcal
- Carbs: 224 kcal
Chestnut flour
Flour, chestnut- Magnesium, Mg: 69 mg
- Energy: 385 kcal
- Protein: 21 kcal
- Fat: 19 kcal
- Carbs: 322 kcal
Raw immature pigeonpeas
Pigeonpeas, immature seeds, raw- Magnesium, Mg: 68 mg
- Energy: 136 kcal
- Protein: 29 kcal
- Fat: 6.56 kcal
- Carbs: 96 kcal
Dried Figs
Figs, dried, uncooked- Magnesium, Mg: 68 mg
- Energy: 249 kcal
- Protein: 13 kcal
- Fat: 3.72 kcal
- Carbs: 255 kcal
Raw Purslane
Purslane, raw- Magnesium, Mg: 68 mg
- Energy: 20 kcal
- Protein: 8.12 kcal
- Fat: 1.44 kcal
- Carbs: 14 kcal
Dried Uncooked Figs
Figs, dried, uncooked- Magnesium, Mg: 68 mg
- Energy: 277 kcal
- Protein: 13 kcal
- Fat: 3.68 kcal
- Carbs: 256 kcal
Dried Uncooked Figs
Figs, dried, uncooked- Magnesium, Mg: 68 mg
- Energy: 249 kcal
- Protein: 13 kcal
- Fat: 3.68 kcal
- Carbs: 256 kcal
Raw Atlantic Pollock
Fish, pollock, Atlantic, raw- Magnesium, Mg: 67 mg
- Energy: 92 kcal
- Protein: 78 kcal
- Fat: 3.92 kcal
- Carbs: 0 kcal
Raw Agar Seaweed
Seaweed, agar, raw- Magnesium, Mg: 67 mg
- Energy: 26 kcal
- Protein: 2.16 kcal
- Fat: 0.12 kcal
- Carbs: 27 kcal
Sprouted Wheat Bread
Bread, wheat, sprouted- Magnesium, Mg: 66 mg
- Energy: 188 kcal
- Protein: 53 kcal
- Fat: 0 kcal
- Carbs: 136 kcal
Raw Green Soybeans
Soybeans, green, raw- Magnesium, Mg: 65 mg
- Energy: 147 kcal
- Protein: 52 kcal
- Fat: 27 kcal
- Carbs: 44 kcal
Cooked Amaranth Grain
Amaranth grain, cooked- Magnesium, Mg: 65 mg
- Energy: 102 kcal
- Protein: 15 kcal
- Fat: 6.32 kcal
- Carbs: 75 kcal
Cooked European Turbot
Fish, turbot, european, cooked, dry heat- Magnesium, Mg: 65 mg
- Energy: 122 kcal
- Protein: 82 kcal
- Fat: 15 kcal
- Carbs: 0 kcal
Fresh basil
Basil, fresh- Magnesium, Mg: 64 mg
- Energy: 23 kcal
- Protein: 13 kcal
- Fat: 2.56 kcal
- Carbs: 11 kcal
Prepared frozen edamame
Edamame, frozen, prepared- Magnesium, Mg: 64 mg
- Energy: 121 kcal
- Protein: 48 kcal
- Fat: 21 kcal
- Carbs: 36 kcal
Raw jute potherb
Jute, potherb, raw- Magnesium, Mg: 64 mg
- Energy: 34 kcal
- Protein: 19 kcal
- Fat: 1 kcal
- Carbs: 23 kcal
Cooked Quinoa
Quinoa, cooked- Magnesium, Mg: 64 mg
- Energy: 120 kcal
- Protein: 18 kcal
- Fat: 7.68 kcal
- Carbs: 85 kcal
Roasted Japanese chestnuts
Nuts, chestnuts, japanese, roasted- Magnesium, Mg: 64 mg
- Energy: 201 kcal
- Protein: 12 kcal
- Fat: 3.2 kcal
- Carbs: 181 kcal
Raw green split peas
Peas, green, split, mature seeds, raw- Magnesium, Mg: 63 mg
- Energy: 364 kcal
- Protein: 92 kcal
- Fat: 16 kcal
- Carbs: 247 kcal
Fresh Spearmint
Spearmint, fresh- Magnesium, Mg: 63 mg
- Energy: 44 kcal
- Protein: 13 kcal
- Fat: 2.92 kcal
- Carbs: 34 kcal
Raw Ling Fish
Fish, ling, raw- Magnesium, Mg: 63 mg
- Energy: 87 kcal
- Protein: 76 kcal
- Fat: 2.56 kcal
- Carbs: 0 kcal
Medium rye flour
Rye flour, medium- Magnesium, Mg: 63 mg
- Energy: 349 kcal
- Protein: 44 kcal
- Fat: 6.08 kcal
- Carbs: 302 kcal
Raw acorns
Nuts, acorns, raw- Magnesium, Mg: 62 mg
- Energy: 387 kcal
- Protein: 25 kcal
- Fat: 95 kcal
- Carbs: 163 kcal
Cooked Spinach Spaghetti
Spaghetti, spinach, cooked- Magnesium, Mg: 62 mg
- Energy: 130 kcal
- Protein: 18 kcal
- Fat: 2.52 kcal
- Carbs: 105 kcal
Frozen edamame (unprepared)
Edamame, frozen, unprepared- Magnesium, Mg: 61 mg
- Energy: 109 kcal
- Protein: 45 kcal
- Fat: 19 kcal
- Carbs: 30 kcal
Ground cinnamon
Spices, cinnamon, ground- Magnesium, Mg: 60 mg
- Energy: 247 kcal
- Protein: 16 kcal
- Fat: 4.96 kcal
- Carbs: 322 kcal
Raw Artichokes
Artichokes, (globe or french), raw- Magnesium, Mg: 60 mg
- Energy: 47 kcal
- Protein: 13 kcal
- Fat: 0.6 kcal
- Carbs: 42 kcal
Raw lemongrass
Lemon grass (citronella), raw- Magnesium, Mg: 60 mg
- Energy: 99 kcal
- Protein: 7.28 kcal
- Fat: 1.96 kcal
- Carbs: 101 kcal
Fried tofu
Tofu, fried- Magnesium, Mg: 60 mg
- Energy: 270 kcal
- Protein: 75 kcal
- Fat: 81 kcal
- Carbs: 35 kcal
Salted mackerel
Fish, mackerel, salted- Magnesium, Mg: 60 mg
- Energy: 305 kcal
- Protein: 74 kcal
- Fat: 100 kcal
- Carbs: 0 kcal
Calcium-reduced nonfat dry milk
Milk, dry, nonfat, calcium reduced- Magnesium, Mg: 60 mg
- Energy: 354 kcal
- Protein: 142 kcal
- Fat: 0.8 kcal
- Carbs: 207 kcal
Raw Pink/Red Lentils
Lentils, pink or red, raw- Magnesium, Mg: 59 mg
- Energy: 358 kcal
- Protein: 96 kcal
- Fat: 8.68 kcal
- Carbs: 252 kcal
Toasted wheat bread
Bread, wheat, toasted- Magnesium, Mg: 59 mg
- Energy: 313 kcal
- Protein: 52 kcal
- Fat: 17 kcal
- Carbs: 223 kcal
Plain Melba Toast Crackers
Crackers, melba toast, plain- Magnesium, Mg: 59 mg
- Energy: 390 kcal
- Protein: 48 kcal
- Fat: 13 kcal
- Carbs: 306 kcal
Dried-frozen tofu (Koyadofu)
Tofu, dried-frozen (koyadofu)- Magnesium, Mg: 59 mg
- Energy: 477 kcal
- Protein: 210 kcal
- Fat: 121 kcal
- Carbs: 40 kcal
Raw immature lima beans
Lima beans, immature seeds, raw- Magnesium, Mg: 58 mg
- Energy: 113 kcal
- Protein: 27 kcal
- Fat: 3.44 kcal
- Carbs: 81 kcal
Raw young cowpea pods with seeds
Cowpeas, young pods with seeds, raw- Magnesium, Mg: 58 mg
- Energy: 44 kcal
- Protein: 13 kcal
- Fat: 1.2 kcal
- Carbs: 38 kcal
Fried green plantains
Plantains, green, fried- Magnesium, Mg: 58 mg
- Energy: 309 kcal
- Protein: 6 kcal
- Fat: 47 kcal
- Carbs: 197 kcal
Noodles, Dry enriched egg
Noodles, egg, dry, enriched- Magnesium, Mg: 58 mg
- Energy: 384 kcal
- Protein: 57 kcal
- Fat: 18 kcal
- Carbs: 285 kcal
Noodles, Dry unenriched egg
Noodles, egg, dry, unenriched- Magnesium, Mg: 58 mg
- Energy: 384 kcal
- Protein: 57 kcal
- Fat: 18 kcal
- Carbs: 285 kcal
Raw Okra
Okra, raw- Magnesium, Mg: 57 mg
- Energy: 33 kcal
- Protein: 7.72 kcal
- Fat: 0.76 kcal
- Carbs: 30 kcal
Raw lotus seeds
Seeds, lotus seeds, raw- Magnesium, Mg: 56 mg
- Energy: 89 kcal
- Protein: 17 kcal
- Fat: 2.12 kcal
- Carbs: 69 kcal
Raw Sprouted Mature Peas
Peas, mature seeds, sprouted, raw- Magnesium, Mg: 56 mg
- Energy: 124 kcal
- Protein: 35 kcal
- Fat: 2.72 kcal
- Carbs: 108 kcal
Wheat Melba Toast Crackers
Crackers, melba toast, wheat- Magnesium, Mg: 56 mg
- Energy: 374 kcal
- Protein: 52 kcal
- Fat: 9.2 kcal
- Carbs: 306 kcal
Raw agave
Agave, raw (Southwest)- Magnesium, Mg: 55 mg
- Energy: 68 kcal
- Protein: 2.08 kcal
- Fat: 0.6 kcal
- Carbs: 65 kcal
Raw Sablefish
Fish, sablefish, raw- Magnesium, Mg: 55 mg
- Energy: 195 kcal
- Protein: 54 kcal
- Fat: 61 kcal
- Carbs: 0 kcal
Fresh dill weed
Dill weed, fresh- Magnesium, Mg: 55 mg
- Energy: 43 kcal
- Protein: 14 kcal
- Fat: 4.48 kcal
- Carbs: 28 kcal
Raw amaranth leaves
Amaranth leaves, raw- Magnesium, Mg: 55 mg
- Energy: 23 kcal
- Protein: 9.84 kcal
- Fat: 1.32 kcal
- Carbs: 16 kcal
Medjool dates
Dates, medjool- Magnesium, Mg: 54 mg
- Energy: 277 kcal
- Protein: 7.24 kcal
- Fat: 0.6 kcal
- Carbs: 300 kcal
Raw breadfruit seeds
Seeds, breadfruit seeds, raw- Magnesium, Mg: 54 mg
- Energy: 191 kcal
- Protein: 30 kcal
- Fat: 22 kcal
- Carbs: 117 kcal
Cooked Spot Fish
Fish, spot, cooked, dry heat- Magnesium, Mg: 54 mg
- Energy: 158 kcal
- Protein: 95 kcal
- Fat: 25 kcal
- Carbs: 0 kcal
Carob flour
- Magnesium, Mg: 54 mg
- Energy: 222 kcal
- Protein: 18 kcal
- Fat: 2.6 kcal
- Carbs: 356 kcal
Rye Dinner Rolls
Rolls, dinner, rye- Magnesium, Mg: 54 mg
- Energy: 286 kcal
- Protein: 41 kcal
- Fat: 14 kcal
- Carbs: 212 kcal
Pumpernickel Bread
Bread, pumpernickel- Magnesium, Mg: 54 mg
- Energy: 250 kcal
- Protein: 35 kcal
- Fat: 12 kcal
- Carbs: 190 kcal
Canned Eastern Oysters
Mollusks, oyster, eastern, canned- Magnesium, Mg: 54 mg
- Energy: 68 kcal
- Protein: 28 kcal
- Fat: 9.88 kcal
- Carbs: 16 kcal
Pumpernickel rolls
Rolls, pumpernickel- Magnesium, Mg: 54 mg
- Energy: 276 kcal
- Protein: 43 kcal
- Fat: 11 kcal
- Carbs: 207 kcal
Smoked Haddock
Fish, haddock, smoked- Magnesium, Mg: 54 mg
- Energy: 116 kcal
- Protein: 101 kcal
- Fat: 3.84 kcal
- Carbs: 0 kcal
Hard goat cheese
Cheese, goat, hard type- Magnesium, Mg: 54 mg
- Energy: 452 kcal
- Protein: 122 kcal
- Fat: 142 kcal
- Carbs: 8.68 kcal
Dried ginkgo nuts
Nuts, ginkgo nuts, dried- Magnesium, Mg: 53 mg
- Energy: 348 kcal
- Protein: 41 kcal
- Fat: 8 kcal
- Carbs: 290 kcal
Hard Tofu
Tofu, hard, prepared with nigari- Magnesium, Mg: 53 mg
- Energy: 145 kcal
- Protein: 51 kcal
- Fat: 40 kcal
- Carbs: 18 kcal
Pasta, Dry enriched
Pasta, dry, enriched- Magnesium, Mg: 53 mg
- Energy: 371 kcal
- Protein: 52 kcal
- Fat: 6.04 kcal
- Carbs: 299 kcal
Dry Pasta (Unenriched)
Pasta, dry, unenriched- Magnesium, Mg: 53 mg
- Energy: 371 kcal
- Protein: 52 kcal
- Fat: 6.04 kcal
- Carbs: 299 kcal
Homemade Brownies
Cookies, brownies, prepared from recipe- Magnesium, Mg: 53 mg
- Energy: 466 kcal
- Protein: 25 kcal
- Fat: 116 kcal
- Carbs: 201 kcal
Raw nopales
Nopales, raw- Magnesium, Mg: 52 mg
- Energy: 16 kcal
- Protein: 5.28 kcal
- Fat: 0.36 kcal
- Carbs: 13 kcal
Cracked wheat bread
Bread, cracked-wheat- Magnesium, Mg: 52 mg
- Energy: 260 kcal
- Protein: 35 kcal
- Fat: 16 kcal
- Carbs: 198 kcal
Whole Wheat French/Vienna Bread
Bread, french or vienna, whole wheat- Magnesium, Mg: 52 mg
- Energy: 239 kcal
- Protein: 33 kcal
- Fat: 4.16 kcal
- Carbs: 196 kcal
Salted & Fermented Tofu (Fuyu)
Tofu, salted and fermented (fuyu)- Magnesium, Mg: 52 mg
- Energy: 116 kcal
- Protein: 36 kcal
- Fat: 32 kcal
- Carbs: 18 kcal
European turbot (raw)
Fish, turbot, european, raw- Magnesium, Mg: 51 mg
- Energy: 95 kcal
- Protein: 64 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Raw Arrowhead
Arrowhead, raw- Magnesium, Mg: 51 mg
- Energy: 99 kcal
- Protein: 21 kcal
- Fat: 1.16 kcal
- Carbs: 81 kcal
Raw Immature Cowpeas (Black-eyed Peas)
Cowpeas (blackeyes), immature seeds, raw- Magnesium, Mg: 51 mg
- Energy: 90 kcal
- Protein: 12 kcal
- Fat: 1.4 kcal
- Carbs: 75 kcal
Raw roselle
Roselle, raw- Magnesium, Mg: 51 mg
- Energy: 49 kcal
- Protein: 3.84 kcal
- Fat: 2.56 kcal
- Carbs: 45 kcal
Cooked Roasted Buckwheat Groats
Buckwheat groats, roasted, cooked- Magnesium, Mg: 51 mg
- Energy: 92 kcal
- Protein: 14 kcal
- Fat: 2.48 kcal
- Carbs: 80 kcal
Cooked Striped Bass
Fish, bass, striped, cooked, dry heat- Magnesium, Mg: 51 mg
- Energy: 124 kcal
- Protein: 91 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Cooked Tahitian taro with salt
Taro, tahitian, cooked, with salt- Magnesium, Mg: 51 mg
- Energy: 44 kcal
- Protein: 17 kcal
- Fat: 2.72 kcal
- Carbs: 27 kcal
Cooked Tahitian Taro
Taro, tahitian, cooked, without salt- Magnesium, Mg: 51 mg
- Energy: 44 kcal
- Protein: 17 kcal
- Fat: 2.72 kcal
- Carbs: 27 kcal
Low sodium parmesan cheese
Cheese, parmesan, low sodium- Magnesium, Mg: 51 mg
- Energy: 451 kcal
- Protein: 166 kcal
- Fat: 120 kcal
- Carbs: 15 kcal
Canned White Beans
Beans, white, mature seeds, canned- Magnesium, Mg: 51 mg
- Energy: 114 kcal
- Protein: 29 kcal
- Fat: 1.16 kcal
- Carbs: 85 kcal
Shredded Parmesan Cheese
Cheese, parmesan, shredded- Magnesium, Mg: 51 mg
- Energy: 415 kcal
- Protein: 151 kcal
- Fat: 109 kcal
- Carbs: 14 kcal
Fresh Parsley
Parsley, fresh- Magnesium, Mg: 50 mg
- Energy: 36 kcal
- Protein: 12 kcal
- Fat: 3.16 kcal
- Carbs: 25 kcal
Bluefin tuna (raw)
Fish, tuna, fresh, bluefin, raw- Magnesium, Mg: 50 mg
- Energy: 144 kcal
- Protein: 93 kcal
- Fat: 20 kcal
- Carbs: 0 kcal
Cooked Teff
Teff, cooked- Magnesium, Mg: 50 mg
- Energy: 101 kcal
- Protein: 15 kcal
- Fat: 2.6 kcal
- Carbs: 79 kcal
Boiled breadfruit seeds
Seeds, breadfruit seeds, boiled- Magnesium, Mg: 50 mg
- Energy: 168 kcal
- Protein: 21 kcal
- Fat: 9.2 kcal
- Carbs: 128 kcal
Shark (raw)
Fish, shark, mixed species, raw- Magnesium, Mg: 49 mg
- Energy: 130 kcal
- Protein: 84 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Raw Queen Crab
Crustaceans, crab, queen, raw- Magnesium, Mg: 49 mg
- Energy: 90 kcal
- Protein: 74 kcal
- Fat: 4.72 kcal
- Carbs: 0 kcal
Raw Japanese Chestnuts
Nuts, chestnuts, japanese, raw- Magnesium, Mg: 49 mg
- Energy: 154 kcal
- Protein: 9 kcal
- Fat: 2.12 kcal
- Carbs: 140 kcal
Raw Alaska King Crab
Crustaceans, crab, alaska king, raw- Magnesium, Mg: 49 mg
- Energy: 84 kcal
- Protein: 73 kcal
- Fat: 2.4 kcal
- Carbs: 0 kcal
Spelt (cooked)
Spelt, cooked- Magnesium, Mg: 49 mg
- Energy: 127 kcal
- Protein: 22 kcal
- Fat: 3.4 kcal
- Carbs: 106 kcal
Raw Abalone
Mollusks, abalone, mixed species, raw- Magnesium, Mg: 48 mg
- Energy: 105 kcal
- Protein: 68 kcal
- Fat: 3.04 kcal
- Carbs: 24 kcal
Raw Succotash (Corn and Lima Beans)
Succotash, (corn and limas), raw- Magnesium, Mg: 48 mg
- Energy: 99 kcal
- Protein: 20 kcal
- Fat: 4.08 kcal
- Carbs: 78 kcal
Yellow prepared mustard
Mustard, prepared, yellow- Magnesium, Mg: 48 mg
- Energy: 60 kcal
- Protein: 15 kcal
- Fat: 13 kcal
- Carbs: 23 kcal
Wheat, Cooked Kamut khorasan
Wheat, KAMUT khorasan, cooked- Magnesium, Mg: 48 mg
- Energy: 132 kcal
- Protein: 23 kcal
- Fat: 3.32 kcal
- Carbs: 110 kcal
Miso paste
Miso- Magnesium, Mg: 48 mg
- Energy: 198 kcal
- Protein: 51 kcal
- Fat: 24 kcal
- Carbs: 101 kcal
Cooked Malabar Spinach
Malabar spinach, cooked- Magnesium, Mg: 48 mg
- Energy: 23 kcal
- Protein: 12 kcal
- Fat: 3.12 kcal
- Carbs: 11 kcal
Candy, Truffles (homemade)
Candies, truffles, prepared-from-recipe- Magnesium, Mg: 48 mg
- Energy: 510 kcal
- Protein: 25 kcal
- Fat: 135 kcal
- Carbs: 180 kcal
Raw lentils
Lentils, raw- Magnesium, Mg: 47 mg
- Energy: 352 kcal
- Protein: 99 kcal
- Fat: 4.24 kcal
- Carbs: 253 kcal
Raw lean veal loin
Veal, loin, separable lean only, raw- Magnesium, Mg: 47 mg
- Energy: 114 kcal
- Protein: 87 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Raw Arugula
Arugula, raw- Magnesium, Mg: 47 mg
- Energy: 25 kcal
- Protein: 10 kcal
- Fat: 2.64 kcal
- Carbs: 15 kcal
Raw Tahitian Taro
Taro, tahitian, raw- Magnesium, Mg: 47 mg
- Energy: 44 kcal
- Protein: 11 kcal
- Fat: 3.88 kcal
- Carbs: 28 kcal
Cooked Nopales (Cactus Pads)
Nopales, cooked, without salt- Magnesium, Mg: 47 mg
- Energy: 15 kcal
- Protein: 5.4 kcal
- Fat: 0.2 kcal
- Carbs: 13 kcal
Semolina, Enriched
Semolina, enriched- Magnesium, Mg: 47 mg
- Energy: 360 kcal
- Protein: 51 kcal
- Fat: 4.2 kcal
- Carbs: 291 kcal
Unenriched Semolina
Semolina, unenriched- Magnesium, Mg: 47 mg
- Energy: 360 kcal
- Protein: 51 kcal
- Fat: 4.2 kcal
- Carbs: 291 kcal
Smoked Sturgeon
Fish, sturgeon, mixed species, smoked- Magnesium, Mg: 47 mg
- Energy: 173 kcal
- Protein: 125 kcal
- Fat: 18 kcal
- Carbs: 0 kcal
Canned navy beans
Beans, navy, mature seeds, canned- Magnesium, Mg: 47 mg
- Energy: 113 kcal
- Protein: 30 kcal
- Fat: 1.72 kcal
- Carbs: 82 kcal
Fine Semolina Flour
Flour, semolina, fine- Magnesium, Mg: 46 mg
- Energy: 358 kcal
- Protein: 53 kcal
- Fat: 7.35 kcal
- Carbs: 288 kcal
Dried longans
Longans, dried- Magnesium, Mg: 46 mg
- Energy: 286 kcal
- Protein: 20 kcal
- Fat: 1.6 kcal
- Carbs: 296 kcal
Kippered Atlantic Herring
Fish, herring, Atlantic, kippered- Magnesium, Mg: 46 mg
- Energy: 217 kcal
- Protein: 98 kcal
- Fat: 49 kcal
- Carbs: 0 kcal
Dry Vegetable Macaroni (Enriched)
Macaroni, vegetable, enriched, dry- Magnesium, Mg: 46 mg
- Energy: 367 kcal
- Protein: 53 kcal
- Fat: 4.16 kcal
- Carbs: 300 kcal
Raw taro leaves
Taro leaves, raw- Magnesium, Mg: 45 mg
- Energy: 42 kcal
- Protein: 20 kcal
- Fat: 2.96 kcal
- Carbs: 27 kcal
Raw Dungeness Crab
Crustaceans, crab, dungeness, raw- Magnesium, Mg: 45 mg
- Energy: 86 kcal
- Protein: 70 kcal
- Fat: 3.88 kcal
- Carbs: 2.96 kcal
Raw Yardlong Beans
Yardlong bean, raw- Magnesium, Mg: 44 mg
- Energy: 47 kcal
- Protein: 11 kcal
- Fat: 1.6 kcal
- Carbs: 33 kcal
Cooked millet
Millet, cooked- Magnesium, Mg: 44 mg
- Energy: 119 kcal
- Protein: 14 kcal
- Fat: 4 kcal
- Carbs: 95 kcal
Raw sprouted radish seeds
Radish seeds, sprouted, raw- Magnesium, Mg: 44 mg
- Energy: 43 kcal
- Protein: 15 kcal
- Fat: 10 kcal
- Carbs: 14 kcal
Hard parmesan cheese
Cheese, parmesan, hard- Magnesium, Mg: 44 mg
- Energy: 392 kcal
- Protein: 143 kcal
- Fat: 100 kcal
- Carbs: 13 kcal
Couscous (dry)
Couscous, dry- Magnesium, Mg: 44 mg
- Energy: 376 kcal
- Protein: 51 kcal
- Fat: 2.56 kcal
- Carbs: 310 kcal
Raw Ginger Root
Ginger root, raw- Magnesium, Mg: 43 mg
- Energy: 80 kcal
- Protein: 7.28 kcal
- Fat: 3 kcal
- Carbs: 71 kcal
Raw veal loin
Veal, loin, separable lean and fat, raw- Magnesium, Mg: 43 mg
- Energy: 177 kcal
- Protein: 80 kcal
- Fat: 40 kcal
- Carbs: 0.28 kcal
Deglet Noor Dates
Dates, deglet noor- Magnesium, Mg: 43 mg
- Energy: 282 kcal
- Protein: 9.8 kcal
- Fat: 1.56 kcal
- Carbs: 300 kcal
Raw Cowpea Leafy Tips
Cowpeas, leafy tips, raw- Magnesium, Mg: 43 mg
- Energy: 29 kcal
- Protein: 16 kcal
- Fat: 1 kcal
- Carbs: 19 kcal
Baked potato skin (no salt)
Potatoes, baked, skin, without salt- Magnesium, Mg: 43 mg
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Plain Dry Breadcrumbs
Bread, crumbs, dry, grated, plain- Magnesium, Mg: 43 mg
- Energy: 395 kcal
- Protein: 53 kcal
- Fat: 21 kcal
- Carbs: 288 kcal
Baked potato skin with salt
Potatoes, baked, skin only, with salt- Magnesium, Mg: 43 mg
- Energy: 198 kcal
- Protein: 17 kcal
- Fat: 0.4 kcal
- Carbs: 184 kcal
Toasted rye bread
Bread, rye, toasted- Magnesium, Mg: 43 mg
- Energy: 284 kcal
- Protein: 38 kcal
- Fat: 14 kcal
- Carbs: 212 kcal
Frozen Okra (unprepared)
Okra, frozen, unprepared- Magnesium, Mg: 43 mg
- Energy: 30 kcal
- Protein: 6.76 kcal
- Fat: 1 kcal
- Carbs: 27 kcal
Hopi blue corn somiviki bread
Bread, blue corn, somiviki (Hopi)- Magnesium, Mg: 43 mg
- Energy: 186 kcal
- Protein: 12 kcal
- Fat: 6.12 kcal
- Carbs: 159 kcal
Home-prepared baked beans
Beans, baked, home prepared- Magnesium, Mg: 43 mg
- Energy: 155 kcal
- Protein: 22 kcal
- Fat: 21 kcal
- Carbs: 87 kcal
Raw chives
Chives, raw- Magnesium, Mg: 42 mg
- Energy: 30 kcal
- Protein: 13 kcal
- Fat: 2.92 kcal
- Carbs: 17 kcal
Spot fish (raw)
Fish, spot, raw- Magnesium, Mg: 42 mg
- Energy: 123 kcal
- Protein: 74 kcal
- Fat: 20 kcal
- Carbs: 0 kcal
Raw drumstick leaves
Drumstick leaves, raw- Magnesium, Mg: 42 mg
- Energy: 64 kcal
- Protein: 38 kcal
- Fat: 5.6 kcal
- Carbs: 33 kcal
Raw cardoon
Cardoon, raw- Magnesium, Mg: 42 mg
- Energy: 17 kcal
- Protein: 2.8 kcal
- Fat: 0.4 kcal
- Carbs: 16 kcal
Raw Emu Fan Fillet
Emu, fan fillet, raw- Magnesium, Mg: 42 mg
- Energy: 103 kcal
- Protein: 90 kcal
- Fat: 3.2 kcal
- Carbs: 0 kcal
Cooked Bluefish
Fish, bluefish, cooked, dry heat- Magnesium, Mg: 42 mg
- Energy: 159 kcal
- Protein: 103 kcal
- Fat: 22 kcal
- Carbs: 0 kcal
Dried Litchis
Litchis, dried- Magnesium, Mg: 42 mg
- Energy: 277 kcal
- Protein: 15 kcal
- Fat: 4.8 kcal
- Carbs: 283 kcal
Cooked Atlantic Cod
Fish, cod, Atlantic, cooked, dry heat- Magnesium, Mg: 42 mg
- Energy: 105 kcal
- Protein: 91 kcal
- Fat: 3.44 kcal
- Carbs: 0 kcal
Dried sulfured peaches
Peaches, dried, sulfured, uncooked- Magnesium, Mg: 42 mg
- Energy: 239 kcal
- Protein: 14 kcal
- Fat: 3.04 kcal
- Carbs: 245 kcal
Raw green plantains
Plantains, green, raw- Magnesium, Mg: 41 mg
- Energy: 152 kcal
- Protein: 5 kcal
- Fat: 0.28 kcal
- Carbs: 147 kcal
Raw European Anchovy
Fish, anchovy, european, raw- Magnesium, Mg: 41 mg
- Energy: 131 kcal
- Protein: 81 kcal
- Fat: 19 kcal
- Carbs: 0 kcal
Raw Sea Bass
Fish, sea bass, mixed species, raw- Magnesium, Mg: 41 mg
- Energy: 97 kcal
- Protein: 74 kcal
- Fat: 8 kcal
- Carbs: 0 kcal
Baked Yellow Plantains
Plantains, yellow, baked- Magnesium, Mg: 41 mg
- Energy: 155 kcal
- Protein: 6.08 kcal
- Fat: 0.64 kcal
- Carbs: 165 kcal
Dried plums (prunes)
Plums, dried (prunes), uncooked- Magnesium, Mg: 41 mg
- Energy: 240 kcal
- Protein: 8.72 kcal
- Fat: 1.52 kcal
- Carbs: 256 kcal
Wheat bread
Bread, wheat- Magnesium, Mg: 41 mg
- Energy: 274 kcal
- Protein: 43 kcal
- Fat: 18 kcal
- Carbs: 190 kcal
Cooked Burbot
Fish, burbot, cooked, dry heat- Magnesium, Mg: 41 mg
- Energy: 115 kcal
- Protein: 99 kcal
- Fat: 4.16 kcal
- Carbs: 0 kcal
Cooked Pacific Herring
Fish, herring, Pacific, cooked, dry heat- Magnesium, Mg: 41 mg
- Energy: 250 kcal
- Protein: 84 kcal
- Fat: 71 kcal
- Carbs: 0 kcal
Cooked King Mackerel
Fish, mackerel, king, cooked, dry heat- Magnesium, Mg: 41 mg
- Energy: 134 kcal
- Protein: 104 kcal
- Fat: 10 kcal
- Carbs: 0 kcal
Toasted oatmeal bread
Bread, oatmeal, toasted- Magnesium, Mg: 41 mg
- Energy: 292 kcal
- Protein: 37 kcal
- Fat: 19 kcal
- Carbs: 211 kcal
Romano cheese
Cheese, romano- Magnesium, Mg: 41 mg
- Energy: 387 kcal
- Protein: 127 kcal
- Fat: 108 kcal
- Carbs: 15 kcal
Whole Grain White Bagels
Bagels, whole grain white- Magnesium, Mg: 41 mg
- Energy: 255 kcal
- Protein: 37 kcal
- Fat: 0 kcal
- Carbs: 218 kcal
Raw Atlantic Croaker
Fish, croaker, Atlantic, raw- Magnesium, Mg: 40 mg
- Energy: 104 kcal
- Protein: 71 kcal
- Fat: 13 kcal
- Carbs: 0 kcal
Raw Immature Hyacinth Beans
Hyacinth-beans, immature seeds, raw- Magnesium, Mg: 40 mg
- Energy: 46 kcal
- Protein: 8.4 kcal
- Fat: 0.8 kcal
- Carbs: 37 kcal
Raw Striped Bass
Fish, bass, striped, raw- Magnesium, Mg: 40 mg
- Energy: 97 kcal
- Protein: 71 kcal
- Fat: 9.32 kcal
- Carbs: 0 kcal
Raw Emu Rump
Emu, full rump, raw- Magnesium, Mg: 40 mg
- Energy: 112 kcal
- Protein: 91 kcal
- Fat: 6.56 kcal
- Carbs: 0 kcal
Kiwano (horned melon)
Horned melon (Kiwano)- Magnesium, Mg: 40 mg
- Energy: 44 kcal
- Protein: 7.12 kcal
- Fat: 5.04 kcal
- Carbs: 30 kcal
Rye bread
Bread, rye- Magnesium, Mg: 40 mg
- Energy: 259 kcal
- Protein: 34 kcal
- Fat: 13 kcal
- Carbs: 193 kcal
Cooked Northern Pike
Fish, pike, northern, cooked, dry heat- Magnesium, Mg: 40 mg
- Energy: 113 kcal
- Protein: 99 kcal
- Fat: 3.52 kcal
- Carbs: 0 kcal
Cooked oat bran
Oat bran, cooked- Magnesium, Mg: 40 mg
- Energy: 40 kcal
- Protein: 13 kcal
- Fat: 3.44 kcal
- Carbs: 46 kcal
Cooked Cusk Fish
Fish, cusk, cooked, dry heat- Magnesium, Mg: 40 mg
- Energy: 112 kcal
- Protein: 97 kcal
- Fat: 3.52 kcal
- Carbs: 0 kcal
Tofu yogurt
- Magnesium, Mg: 40 mg
- Energy: 94 kcal
- Protein: 14 kcal
- Fat: 7.2 kcal
- Carbs: 64 kcal
Tamari Soy Sauce
Soy sauce made from soy (tamari)- Magnesium, Mg: 40 mg
- Energy: 60 kcal
- Protein: 42 kcal
- Fat: 0.4 kcal
- Carbs: 22 kcal
Raw New Zealand spinach
New Zealand spinach, raw- Magnesium, Mg: 39 mg
- Energy: 14 kcal
- Protein: 6 kcal
- Fat: 0.8 kcal
- Carbs: 10 kcal
Cooked Shrimp
Crustaceans, shrimp, cooked- Magnesium, Mg: 39 mg
- Energy: 99 kcal
- Protein: 96 kcal
- Fat: 1.12 kcal
- Carbs: 0.8 kcal
Canned Large Lima Beans
Lima beans, large, mature seeds, canned- Magnesium, Mg: 39 mg
- Energy: 79 kcal
- Protein: 20 kcal
- Fat: 0.68 kcal
- Carbs: 60 kcal
Raw Northern Lobster
Crustaceans, lobster, northern, raw- Magnesium, Mg: 38 mg
- Energy: 77 kcal
- Protein: 66 kcal
- Fat: 3 kcal
- Carbs: 0 kcal
Raw burdock root
Burdock root, raw- Magnesium, Mg: 38 mg
- Energy: 72 kcal
- Protein: 6.12 kcal
- Fat: 0.6 kcal
- Carbs: 69 kcal
Raw garden cress
Cress, garden, raw- Magnesium, Mg: 38 mg
- Energy: 32 kcal
- Protein: 10 kcal
- Fat: 2.8 kcal
- Carbs: 22 kcal
Raw Pumpkin Leaves
Pumpkin leaves, raw- Magnesium, Mg: 38 mg
- Energy: 19 kcal
- Protein: 13 kcal
- Fat: 1.6 kcal
- Carbs: 9.32 kcal
Raw immature broadbeans
Broadbeans, immature seeds, raw- Magnesium, Mg: 38 mg
- Energy: 72 kcal
- Protein: 22 kcal
- Fat: 2.4 kcal
- Carbs: 47 kcal
Cooked Carp
Fish, carp, cooked, dry heat- Magnesium, Mg: 38 mg
- Energy: 162 kcal
- Protein: 91 kcal
- Fat: 29 kcal
- Carbs: 0 kcal
Cooked Rainbow Smelt
Fish, smelt, rainbow, cooked, dry heat- Magnesium, Mg: 38 mg
- Energy: 124 kcal
- Protein: 90 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Cooked American Shad
Fish, shad, american, cooked, dry heat- Magnesium, Mg: 38 mg
- Energy: 252 kcal
- Protein: 87 kcal
- Fat: 71 kcal
- Carbs: 0 kcal
Vegetarian Canned Refried Beans
Refried beans, canned, vegetarian- Magnesium, Mg: 38 mg
- Energy: 83 kcal
- Protein: 21 kcal
- Fat: 3.48 kcal
- Carbs: 54 kcal
Mexican Cotija cheese
Cheese, mexican, queso cotija- Magnesium, Mg: 38 mg
- Energy: 366 kcal
- Protein: 80 kcal
- Fat: 120 kcal
- Carbs: 16 kcal
Cooked Mahi-mahi
Fish, mahimahi, cooked, dry heat- Magnesium, Mg: 38 mg
- Energy: 109 kcal
- Protein: 95 kcal
- Fat: 3.6 kcal
- Carbs: 0 kcal
Cooked White Sucker Fish
Fish, sucker, white, cooked, dry heat- Magnesium, Mg: 38 mg
- Energy: 119 kcal
- Protein: 86 kcal
- Fat: 12 kcal
- Carbs: 0 kcal
Cooked Walleye Pike
Fish, pike, walleye, cooked, dry heat- Magnesium, Mg: 38 mg
- Energy: 119 kcal
- Protein: 98 kcal
- Fat: 6.24 kcal
- Carbs: 0 kcal
Cooked Freshwater Drum Fish
Fish, drum, freshwater, cooked, dry heat- Magnesium, Mg: 38 mg
- Energy: 153 kcal
- Protein: 90 kcal
- Fat: 25 kcal
- Carbs: 0 kcal
Cooked Milkfish
Fish, milkfish, cooked, dry heat- Magnesium, Mg: 38 mg
- Energy: 190 kcal
- Protein: 105 kcal
- Fat: 35 kcal
- Carbs: 0 kcal
Canned hearts of palm
Hearts of palm, canned- Magnesium, Mg: 38 mg
- Energy: 28 kcal
- Protein: 10 kcal
- Fat: 2.48 kcal
- Carbs: 18 kcal
Raw sweet yellow corn
Corn, sweet, yellow, raw- Magnesium, Mg: 37 mg
- Energy: 86 kcal
- Protein: 13 kcal
- Fat: 5.4 kcal
- Carbs: 75 kcal
Raw white sweet corn
Corn, sweet, white, raw- Magnesium, Mg: 37 mg
- Energy: 86 kcal
- Protein: 13 kcal
- Fat: 4.72 kcal
- Carbs: 76 kcal
Raw sprouted lentils
Lentils, sprouted, raw- Magnesium, Mg: 37 mg
- Energy: 106 kcal
- Protein: 36 kcal
- Fat: 2.2 kcal
- Carbs: 89 kcal
Oatmeal bread
Bread, oatmeal- Magnesium, Mg: 37 mg
- Energy: 269 kcal
- Protein: 34 kcal
- Fat: 18 kcal
- Carbs: 194 kcal
Wheat English muffins
Muffins, English, wheat- Magnesium, Mg: 37 mg
- Energy: 223 kcal
- Protein: 35 kcal
- Fat: 8 kcal
- Carbs: 179 kcal
Cooked Alaska pollock
Fish, pollock, Alaska, cooked- Magnesium, Mg: 37 mg
- Energy: 87 kcal
- Protein: 78 kcal
- Fat: 3.98 kcal
- Carbs: 0 kcal
Raw Yellow Plantains
Plantains, yellow, raw- Magnesium, Mg: 36 mg
- Energy: 122 kcal
- Protein: 5.2 kcal
- Fat: 1.4 kcal
- Carbs: 128 kcal
Raw Dandelion Greens
Dandelion greens, raw- Magnesium, Mg: 36 mg
- Energy: 45 kcal
- Protein: 11 kcal
- Fat: 2.8 kcal
- Carbs: 37 kcal
Cooked okra with salt
Okra, cooked, boiled, drained, with salt- Magnesium, Mg: 36 mg
- Energy: 22 kcal
- Protein: 7.48 kcal
- Fat: 0.84 kcal
- Carbs: 18 kcal
Canned Blue Crab
Crustaceans, crab, blue, canned- Magnesium, Mg: 36 mg
- Energy: 83 kcal
- Protein: 72 kcal
- Fat: 2.96 kcal
- Carbs: 0 kcal
Dried Zante Currants
Currants, zante, dried- Magnesium, Mg: 36 mg
- Energy: 290 kcal
- Protein: 14 kcal
- Fat: 0.88 kcal
- Carbs: 308 kcal
Sockeye salmon (cooked)
Fish, salmon, sockeye, cooked, dry heat- Magnesium, Mg: 36 mg
- Energy: 156 kcal
- Protein: 106 kcal
- Fat: 22 kcal
- Carbs: 0 kcal
Wheat Dinner Rolls
Rolls, dinner, wheat- Magnesium, Mg: 36 mg
- Energy: 273 kcal
- Protein: 34 kcal
- Fat: 25 kcal
- Carbs: 184 kcal
Rusk Toast Crackers
Crackers, rusk toast- Magnesium, Mg: 36 mg
- Energy: 407 kcal
- Protein: 54 kcal
- Fat: 29 kcal
- Carbs: 289 kcal
Gruyere cheese
Cheese, gruyere- Magnesium, Mg: 36 mg
- Energy: 413 kcal
- Protein: 119 kcal
- Fat: 129 kcal
- Carbs: 1.44 kcal
Low-fat Swiss cheese
Cheese, swiss, low fat- Magnesium, Mg: 36 mg
- Energy: 179 kcal
- Protein: 114 kcal
- Fat: 20 kcal
- Carbs: 14 kcal
Low-sodium Swiss cheese
Cheese, swiss, low sodium- Magnesium, Mg: 36 mg
- Energy: 374 kcal
- Protein: 114 kcal
- Fat: 110 kcal
- Carbs: 14 kcal
Cooked Gluten-Free Corn Pasta
Pasta, gluten-free, corn, cooked- Magnesium, Mg: 36 mg
- Energy: 126 kcal
- Protein: 11 kcal
- Fat: 2.92 kcal
- Carbs: 112 kcal
Grated Parmesan cheese
Cheese, parmesan, grated, refrigerated- Magnesium, Mg: 35 mg
- Energy: 403 kcal
- Protein: 121 kcal
- Fat: 118 kcal
- Carbs: 17 kcal
Coarse Semolina Flour
Flour, semolina, coarse and semi-coarse- Magnesium, Mg: 35 mg
- Energy: 357 kcal
- Protein: 47 kcal
- Fat: 6.39 kcal
- Carbs: 295 kcal
Raw Fresh Yellowfin Tuna
Fish, tuna, fresh, yellowfin, raw- Magnesium, Mg: 35 mg
- Energy: 109 kcal
- Protein: 98 kcal
- Fat: 1.96 kcal
- Carbs: 0 kcal
Sturgeon (raw)
Fish, sturgeon, mixed species, raw- Magnesium, Mg: 35 mg
- Energy: 105 kcal
- Protein: 65 kcal
- Fat: 16 kcal
- Carbs: 0 kcal
Raw Shrimp
Crustaceans, shrimp, raw- Magnesium, Mg: 35 mg
- Energy: 85 kcal
- Protein: 80 kcal
- Fat: 2.04 kcal
- Carbs: 0 kcal
Golden seedless raisins
Raisins, golden, seedless- Magnesium, Mg: 35 mg
- Energy: 301 kcal
- Protein: 13 kcal
- Fat: 0.8 kcal
- Carbs: 320 kcal
Traditional refried beans (canned)
Refried beans, canned, traditional style- Magnesium, Mg: 35 mg
- Energy: 90 kcal
- Protein: 20 kcal
- Fat: 8.04 kcal
- Carbs: 54 kcal
Cooked Pacific Cod
Fish, cod, Pacific, cooked- Magnesium, Mg: 35 mg
- Energy: 84 kcal
- Protein: 82 kcal
- Fat: 1 kcal
- Carbs: 0 kcal
Cooked Sheepshead Fish
Fish, sheepshead, cooked, dry heat- Magnesium, Mg: 35 mg
- Energy: 126 kcal
- Protein: 104 kcal
- Fat: 6.52 kcal
- Carbs: 0 kcal
Swordfish (cooked)
Fish, swordfish, cooked, dry heat- Magnesium, Mg: 35 mg
- Energy: 172 kcal
- Protein: 94 kcal
- Fat: 32 kcal
- Carbs: 0 kcal
Oat bran bread
Bread, oat bran- Magnesium, Mg: 35 mg
- Energy: 236 kcal
- Protein: 42 kcal
- Fat: 18 kcal
- Carbs: 159 kcal
Home-prepared hash browns
Potatoes, hash brown, home-prepared- Magnesium, Mg: 35 mg
- Energy: 265 kcal
- Protein: 12 kcal
- Fat: 50 kcal
- Carbs: 140 kcal
Rice flour, White unenriched
Rice flour, white, unenriched- Magnesium, Mg: 35 mg
- Energy: 366 kcal
- Protein: 24 kcal
- Fat: 5.68 kcal
- Carbs: 321 kcal
Reduced fat Mexican cheese blend
Cheese, Mexican, blend, reduced fat- Magnesium, Mg: 35 mg
- Energy: 282 kcal
- Protein: 99 kcal
- Fat: 78 kcal
- Carbs: 14 kcal
Raw enriched medium-grain white rice
Rice, white, medium-grain, raw, enriched- Magnesium, Mg: 35 mg
- Energy: 360 kcal
- Protein: 26 kcal
- Fat: 2.32 kcal
- Carbs: 317 kcal
Extra Firm Tofu (Nigari)
Tofu, extra firm, prepared with nigari- Magnesium, Mg: 35 mg
- Energy: 83 kcal
- Protein: 40 kcal
- Fat: 21 kcal
- Carbs: 4.72 kcal
Grated Parmesan Cheese
Cheese, parmesan, grated- Magnesium, Mg: 35 mg
- Energy: 420 kcal
- Protein: 118 kcal
- Fat: 112 kcal
- Carbs: 50 kcal
Raw Blue Mussel
Mollusks, mussel, blue, raw- Magnesium, Mg: 34 mg
- Energy: 86 kcal
- Protein: 48 kcal
- Fat: 8.96 kcal
- Carbs: 15 kcal
Raw Butternut Squash
Squash, winter, butternut, raw- Magnesium, Mg: 34 mg
- Energy: 45 kcal
- Protein: 4 kcal
- Fat: 0.4 kcal
- Carbs: 47 kcal
Raw Lambsquarters
Lambsquarters, raw- Magnesium, Mg: 34 mg
- Energy: 43 kcal
- Protein: 17 kcal
- Fat: 3.2 kcal
- Carbs: 29 kcal
Raw Blue Crab
Crustaceans, crab, blue, raw- Magnesium, Mg: 34 mg
- Energy: 87 kcal
- Protein: 72 kcal
- Fat: 4.32 kcal
- Carbs: 0.16 kcal
Raw Fresh Skipjack Tuna
Fish, tuna, fresh, skipjack, raw- Magnesium, Mg: 34 mg
- Energy: 103 kcal
- Protein: 88 kcal
- Fat: 4.04 kcal
- Carbs: 0 kcal
Cooked Tilapia
Fish, tilapia, cooked, dry heat- Magnesium, Mg: 34 mg
- Energy: 128 kcal
- Protein: 105 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Raw Alaska pollock
Fish, pollock, Alaska, raw- Magnesium, Mg: 34 mg
- Energy: 76 kcal
- Protein: 69 kcal
- Fat: 3.28 kcal
- Carbs: 0 kcal
Raw Fiddlehead Ferns
Fiddlehead ferns, raw- Magnesium, Mg: 34 mg
- Energy: 34 kcal
- Protein: 18 kcal
- Fat: 1.6 kcal
- Carbs: 22 kcal
Broiled Emu Rump
Emu, full rump, cooked, broiled- Magnesium, Mg: 34 mg
- Energy: 168 kcal
- Protein: 135 kcal
- Fat: 11 kcal
- Carbs: 0 kcal
Pan-Fried Ground Veal
Veal, ground, cooked, pan-fried- Magnesium, Mg: 34 mg
- Energy: 215 kcal
- Protein: 103 kcal
- Fat: 47 kcal
- Carbs: 6.04 kcal
Toasted oat bran bread
Bread, oat bran, toasted- Magnesium, Mg: 34 mg
- Energy: 259 kcal
- Protein: 46 kcal
- Fat: 19 kcal
- Carbs: 175 kcal
Grated Parmesan cheese
Cheese, parmesan, grated- Magnesium, Mg: 34 mg
- Energy: 420 kcal
- Protein: 114 kcal
- Fat: 111 kcal
- Carbs: 56 kcal
Microwaved cured bacon
Pork, cured, bacon, cooked, microwaved- Magnesium, Mg: 34 mg
- Energy: 476 kcal
- Protein: 156 kcal
- Fat: 136 kcal
- Carbs: 1.92 kcal
Cassava flour
Flour, cassava- Magnesium, Mg: 34 mg
- Energy: 357 kcal
- Protein: 3.67 kcal
- Fat: 1.98 kcal
- Carbs: 349 kcal
Swiss Cheese
Cheese, swiss- Magnesium, Mg: 33 mg
- Energy: 393 kcal
- Protein: 108 kcal
- Fat: 124 kcal
- Carbs: 5.76 kcal
Swiss Cheese
Cheese, swiss- Magnesium, Mg: 33 mg
- Energy: 393 kcal
- Protein: 108 kcal
- Fat: 124 kcal
- Carbs: 5.76 kcal
Raw kale
Kale, raw- Magnesium, Mg: 33 mg
- Energy: 35 kcal
- Protein: 12 kcal
- Fat: 5.96 kcal
- Carbs: 18 kcal