EXPLORE A NUTRIENT
Magnesium
Discover how amounts vary across foods, on a shared basis for comparison.
Understand this nutrient ↓What is it?
The element Mg is reported in mg; its amount does not identify a particular compound. [1] [2]
An identity reference, not the appearance of the food.
Description, source and attribution
Element Mg, atomic number 12. The graphic does not assign an oxidation state or compound to the food measurement.
Original Bitameans element graphic; symbol and atomic number from PubChem. Source · Reuse terms
Source check:
A COMMON BASIS
Foods, per 100 g
205 foods with data 1 not reported, excluded from ranking
- Walnuts
English walnut halves, raw.
142.4 mg - White whole-grain sorghum
White whole-grain sorghum, dry, raw.
136 mg - Oats
Whole-grain rolled oats, old-fashioned, dry.
126.3 mg - Rye grain
Rye grain, unprepared; not cooked rye bread.
110 mg - Pistachios
Nuts, pistachio nuts, raw, exactly as identified by USDA.
109.7 mg - Macadamia nuts
Nuts, macadamia nuts, raw, exactly as identified by USDA.
106.8 mg - Pecans
Pecan halves, raw.
102.9 mg - Atlantic mackerel
Fish, mackerel, Atlantic, cooked, dry heat, exactly as identified by USDA.
97 mg - Black-eyed peas
Cowpeas, catjang, mature seeds, cooked, boiled, without salt, exactly as identified by USDA.
96 mg - Tamarind
Raw tamarind, edible pulp.
92 mg - Soybeans
Mature soybeans, boiled without salt.
86 mg - Swiss chard
Chard, swiss, cooked, boiled, drained, without salt, exactly as identified by USDA.
86 mg
All results are sorted before pagination. Bars compare amounts within this search; they do not indicate health benefits. Not reported does not mean zero.
UNDERSTAND THE DATA
The nutrient, in context
How to read this ranking
This page compares Magnesium (Magnesium, Mg), in mg per 100 g of food.
Chemical forms and measurement methods remain separate. “Not reported” means a value is unavailable, not that the food contains zero. A food’s rank does not determine your individual needs or diagnose a deficiency.
This NIH fact sheet concerns this nutrient. Its recommended amounts describe daily intake for the stated population, not a 100 g food portion. Keep food and supplement exposure separate as the source specifies.
NIH · OFFICE OF DIETARY SUPPLEMENTS
Magnesium: Fact Sheet for Consumers
Original text published by NIH, including intake tables by age and sex, cautions, and the population context the source states. Bitameans has not performed an independent medical review or adapted these recommendations to your personal circumstances.
What is magnesium and what does it do?
Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
How much magnesium do I need?
The amount of magnesium you need depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
| Life Stage | Recommended Amount |
|---|---|
| Birth to 6 months | 30 mg |
| Infants 7–12 months |
Identity and structure sources
- PubChem Periodic Table of Elements · Accessed 2026-09-13
- USDA FoodData Central: Foundation Foods Documentation · Accessed 2026-09-13