NutriBasesNutrition Intelligence

Nutrients

Magnesium

A mineral for muscles, nerves and metabolism. The Daily Value is 420 mg.

Richest source in our database: Rice Bran, Crude (781 mg per 100 g). Read the full magnesium rich foods: the best everyday sources guide.

Daily Value (DV) 420 mg
Unit mg per 100 g
Guidance Getting enough of this nutrient is generally important.

Understanding magnesium

What it does

Magnesium is a mineral involved in more than 300 enzyme reactions, including those that produce energy, build protein, and support muscle and nerve function. It also helps regulate blood sugar and blood pressure and contributes to bone structure. Every cell in the body needs it to work.

When intake falls short

Surveys suggest about half of Americans get less magnesium from food than recommended, with teenagers and older men most likely to fall short. Ordinary low intake rarely causes obvious symptoms because the body regulates blood levels tightly, but chronic shortfalls may affect long-term health. Diets heavy in refined foods and light on whole plants are the usual culprit.

Absorption & pairing

Magnesium is plentiful in whole foods but is stripped out when grains are refined, so choosing whole grains preserves it. Very high doses from supplements can cause diarrhea, another reason food sources are preferable for most people.

Food-first strategy

Lean on green leafy vegetables, nuts, seeds, legumes and whole grains, which are the richest everyday sources. A handful of pumpkin seeds or almonds, a serving of black beans, or a bowl of oatmeal each moves you toward the 420 mg Daily Value. Dark chocolate is a surprisingly good source too.

Magnesium takes part in more than 300 enzyme reactions in the body. Refining grains removes most of their natural magnesium. Nuts, seeds and leafy greens are among the most magnesium-dense foods.

Foods highest in magnesium

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.

  1. Rice Bran, Crude781 mg186%
  2. Seaweed, Agar770 mg183%
  3. Seeds, Cottonseed Meal760 mg181%
  4. Seeds, Cottonseed Flour721 mg172%
  5. Seeds, Cottonseed Flour716 mg170%
  6. Spices, Basil711 mg169%
  7. Seeds, Hemp Seed700 mg167%
  8. Spices, Coriander Leaf694 mg165%
  9. Seaweed, Dry692 mg165%
  10. Chives, Freeze-Dried640 mg152%
  11. Wheat Bran, Crude611 mg145%
  12. Cereals Ready-To-Eat, Sun Country606 mg144%

See also

Foods highest in magnesium Magnesium Rich Foods: The Best Everyday Sources guide Meat & Poultry Highest in Magnesium Fish & Seafood Highest in Magnesium Eggs & Dairy Highest in Magnesium All nutrients

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.