Magnesium, Mg

Recommended Amounts

The Daily Value (DV) for Magnesium, Mg is 420 mg daily.

Foods rich in Magnesium, Mg

Brown wooden round container with brown seeds

Seeds, pumpkin seeds (pepitas), raw

Flat lay photography of coffee latte, ground coffee, and coffee beans

Flaxseed, ground

Seeds, sunflower seed kernels, dry roasted, with salt added

A jar of peanut butter sitting on top of a pile of peanuts

Sesame butter, creamy

A basket filled with nuts and a hair clip

Nuts, brazilnuts, raw

Flour, soy, defatted

A large yellow sunflower with green leaves

Seeds, sunflower seed, kernel, raw

Almond butter, creamy

Person holding brown and white nuts in white box

Nuts, almonds, dry roasted, with salt added

Nuts, almonds, whole, raw

Flour, soy, full-fat

Flour, almond

Nuts, cashew nuts, raw

Flour, coconut

A loaf of bread being sprinkled with flour

Flour, amaranth

Nuts, pine nuts, raw

Buckwheat, whole grain

A piece of bread, a bowl of peanut butter and a bowl of peanut butter

Peanut butter, creamy

Blackeye pea, dry

Peanuts, raw

Peanut butter, smooth style, with salt

Flour, buckwheat

Flour, quinoa

A white plate topped with nuts on top of a table

Nuts, hazelnuts or filberts, raw

A person holding a bunch of coffee beans

Beans, cannellini, dry

Nuts, walnuts, English, halves, raw

Flour, whole wheat, unenriched

Yellow and brown beans on brown wooden table

Chickpeas, (garbanzo beans, bengal gram), dry

Oats, whole grain, steel cut

Oats, whole grain, rolled, old fashioned

Flour, oat, whole grain

Flour, rice, brown

Flour, spelt, whole grain

Flour, sorghum

A white plate topped with rice and oranges

Rice, brown, long grain, unenriched, raw

A pile of pistachio nuts sitting on top of each other

Nuts, pistachio nuts, raw

Nuts, macadamia nuts, raw

A pile of red lentils sitting on top of a table

Lentils, dry

Millet, whole grain

A pile of nuts with powdered sugar on top

Nuts, pecans, halves, raw

Bread, whole-wheat, commercially prepared

A bag of potato chips next to two potatoes

Flour, potato

A plate of hummus, pita bread, and a bowl of hummus

Hummus, commercial

Flour, chestnut

Figs, dried, uncooked

Restaurant, Latino, pupusas con frijoles (pupusas, bean)

Mustard, prepared, yellow

Flour, semolina, fine

Egg, whole, dried

Pork, cured, bacon, cooked, restaurant

Flour, wheat, all-purpose, unenriched, unbleached

Flour, bread, white, enriched, unbleached

Cheese, parmesan, grated, refrigerated

Flour, semolina, coarse and semi-coarse

Cheese, parmesan, grated

Cheese, pasteurized process cheese food or product, American, singles

Flour, cassava

Cheese, swiss

Flour, wheat, all-purpose, enriched, unbleached

Kale, raw

Beans, black, canned, sodium added, drained and rinsed

Cookies, oatmeal, soft, with raisins

Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised

Sausage, pork, chorizo, link or ground, cooked, pan-fried

Flour, corn, yellow, fine meal, enriched

Cheese, cotija, solid

Cheese, monterey jack, solid

Beans, navy, canned, sodium added, drained and rinsed

Cheese, provolone, sliced

Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed

Beans, great northern, canned, sodium added, drained and rinsed

Beans, cannellini, canned, sodium added, drained and rinsed

Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles

Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed

Beans, snap, green, raw

Bananas, ripe and slightly ripe, raw

Cheese, queso fresco, solid

Beans, pinto, canned, sodium added, drained and rinsed

Blackeye pea, canned, sodium added, drained and rinsed

Cheese, mozzarella, low moisture, part-skim

Bread, white, commercially prepared

Cheese, cheddar

Cheese, dry white, queso seco

Flour, wheat, all-purpose, enriched, bleached

Rice, white, long grain, unenriched, raw

Restaurant, Latino, tamale, pork

Chicken, breast, boneless, skinless, raw

Egg, yolk, dried

Flour, 00

Potatoes, russet, without skin, raw

Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed

Cheese, pasteurized process, American, vitamin D fortified

Kale, frozen, cooked, boiled, drained, without salt

Cheese, American, restaurant

Pork, loin, tenderloin, boneless, raw

Potatoes, red, without skin, raw

Flour, rice, white, unenriched

Fish, tuna, light, canned in water, drained solids

Chicken, broilers or fryers, drumstick, meat only, cooked, braised

Flour, pastry, unenriched, unbleached

Potatoes, gold, without skin, raw

Beef, round, top round, boneless, choice, raw

Pork, loin, boneless, raw

Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed

Chicken, thigh, boneless, skinless, raw

Cheese, oaxaca, solid

Soy milk, unsweetened, plain, shelf stable

Flour, rice, glutinous

Fish, haddock, raw

Broccoli, raw

Chicken, ground, with additives, raw

Onion rings, breaded, par fried, frozen, prepared, heated in oven

Ham, sliced, restaurant

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled

Cheese, ricotta, whole milk

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Cheese, ricotta, whole milk

Sausage, breakfast sausage, beef, pre-cooked, unprepared

Raspberries, raw

Sweet potatoes, orange flesh, without skin, raw

Pork, ground, raw

Sausage, turkey, breakfast links, mild, raw

Beef, flank, steak, boneless, choice, raw

Ham, sliced, pre-packaged, deli meat (96%fat free, water added)

Sausage, Italian, pork, mild, cooked, pan-fried

Sauce, pasta, spaghetti/marinara, ready-to-serve

Cheese, feta, whole milk, crumbled

Soy milk, sweetened, plain, refrigerated

Turkey, ground, 93% lean/ 7% fat, raw

Beef, chuck, roast, boneless, choice, raw

Beef, ribeye, steak, boneless, choice, raw

Beef, ground, 90% lean meat / 10% fat, raw

Beef, ground, 80% lean meat / 20% fat, raw

Fish, pollock, raw

Mushroom, pioppini

Kiwifruit, green, raw

Yogurt, plain, nonfat

Sauce, salsa, ready-to-serve

Mushrooms, shiitake

Mushroom, oyster

Cabbage, green, raw

Lettuce, cos or romaine, raw

Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted

Lettuce, cos or romaine, raw

Mushroom, king oyster

Ketchup, restaurant

Pineapple, raw

Cabbage, red, raw

Melons, cantaloupe, raw

Restaurant, Chinese, sweet and sour pork

Melons, cantaloupe, raw

Restaurant, Chinese, sweet and sour pork

Mushroom, enoki

Lettuce, leaf, green, raw

Beans, snap, green, canned, regular pack, drained solids

Strawberries, raw

Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)

Carrots, mature, raw

Olives, green, Manzanilla, stuffed with pimiento

Lettuce, leaf, red, raw

Cherries, sweet, dark red, raw

Lettuce, romaine, green, raw

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Tomatoes, grape, raw

Milk, whole, 3.25% milkfat, with added vitamin D

Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Milk, whole, 3.25% milkfat, with added vitamin D

Strawberries, raw

Mushroom, lion's mane

Frankfurter, beef, unheated

Yogurt, plain, whole milk

Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw

Eggs, Grade A, Large, egg whole

Onions, red, raw

Beef, loin, top loin steak, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, raw

Egg, whole, raw, frozen, pasteurized

Egg, yolk, raw, frozen, pasteurized

Carrots, baby, raw

Mushroom, maitake

Buttermilk, low fat

Peppers, bell, red, raw

Celery, raw

Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program)

Carrots, frozen, unprepared

Oranges, raw, navels (Includes foods for USDA's Food Distribution Program)

Yogurt, Greek, plain, nonfat

Beef, short loin, porterhouse steak, separable lean only, trimmed to 1/8" fat, select, raw

Oranges, raw, navels

Yogurt, Greek, plain, whole milk

Orange juice, no pulp, not fortified, from concentrate, refrigerated

Egg, white, raw, frozen, pasteurized

Mushroom, beech

Tomato juice, with added ingredients, from concentrate, shelf stable

Peppers, bell, orange, raw

Yogurt, Greek, strawberry, nonfat

Peppers, bell, yellow, raw

Orange juice, no pulp, not fortified, not from concentrate, refrigerated

Mushroom, crimini

Mushrooms, white button

Cream, sour, full fat

Cucumber, with peel, raw

Tomatoes, canned, red, ripe, diced

Restaurant, Chinese, fried rice, without meat

Grapefruit juice, white, canned or bottled, unsweetened

Onions, white, raw

Cottage cheese, full fat, large or small curd

Mushroom, portabella

Peppers, bell, green, raw

Onions, yellow, raw

Cream cheese, full fat, block

Cheese, cottage, lowfat, 2% milkfat

Nectarines, raw

Grapes, red, seedless, raw

Almond milk, unsweetened, plain, refrigerated

Tomato, roma

Peaches, yellow, raw

Grape juice, purple, with added vitamin C, from concentrate, shelf stable

Grapefruit juice, red, not fortified, not from concentrate, refrigerated

Grapes, green, seedless, raw

Pickles, cucumber, dill or kosher dill

Almond milk, unsweetened, plain, shelf stable

Lettuce, iceberg, raw

Blueberries, raw

Cream, heavy

Oat milk, unsweetened, plain, refrigerated

Pears, raw, bartlett (Includes foods for USDA's Food Distribution Program)

Pears, raw, bartlett

Apples, granny smith, with skin, raw

Apples, gala, with skin, raw

Apple juice, with added vitamin C, from concentrate, shelf stable

Apples, red delicious, with skin, raw

Apples, fuji, with skin, raw

Apples, red delicious, with skin, raw

Apples, fuji, with skin, raw

Cranberry juice, not fortified, from concentrate, shelf stable

Grape juice, white, with added vitamin C, from concentrate, shelf stable

Apples, honeycrisp, with skin, raw

Applesauce, unsweetened, with added vitamin C

Sugars, granulated