Plant foods and animal foods rich in magnesium

Contents

1 List of foods that contain a lot of magnesium
- 1.1 How much magnessium do foods contain?
2 LIST OF FOODS RICH IN MAGNESIUM (Mg /100 g of weight)
- 2.1 Foods of vegetal origin that contain more magnesium
- 2.2 Foods of animal origin that contain a lot of magnesium

List of foods that contain a lot of magnesium

How much magnessium do foods contain?

The following list offers us a relation of the main vegetarian and non-vegetarian food rich in magnessium. They are classified according to the different food group from higher to lower amount. Following each food, we show you the amount of magnesium it contains, expressed in miligrams per 100 grams of weight.

LIST OF FOODS RICH IN MAGNESIUM (Mg /100 g of weight)

Foods of vegetal origin that contain more magnesium

Pumpkin seeds are one of the richest foods in magnesium

Dry and dehydrated fruits: cottonseed meal, 721. Pumpkin seeds, 534. Partially defatted sesame flour., 362. Dried sunflower seeds, 354. Sunflower Seeds roasted 129. Toasted sesame seeds, 346. Pili nut, 302. Almonds with skin, 286 mgs Almonds without skin, 275. Cashews, 258. Pinions, 234. Nuts of Brazil, 225. Nuts, 202. American nuts, 173. Macadamias, 130. Pecan nuts, 121. Peanuts, 102. The Coco, 92. Chinese chestnuts, 84. European chestnuts, 74. Acorns, 62. Dry plum, 38. Raisins, 33. Hazelnuts, 163. Pistachios, 120. Seeds of the fruit of the tree of the bread, 54. Seeds of ginkgo, 27, etc
Cereals: The integral cereals are very rich in magnesium, like amaranth, 266. Quinoa, 210. Wild rice, 177. Oats, 177. Rice, 143. Barley, 133. Millet, 114. the wheat, 93

Brown wheat bread, 86. Rice Bread, 80. Pita bread, 69. Rye bread, 40. Oat bread. 35. Italian Bread, 27. French bread, 27.

Legumes: Especially the flour of soybean, 369. Soybean sauce, 110. Tofu of soybean, 46. Cowpea, 96. Soybean, 86. Dried beans or black kidney beans, 72. Pink beans, 65. The white beans, 63. Navy beans, 59. The French kidney beans, 56. Pinto beans, 55. The kidney beans or adzuki, 52, the Roman kidney beans, 50. Mungo beans, 48. Kidney beans, 45. Lima beans, 43. Locust beans, 54. Pole beans, 46. chickpeas, 48. Beans, 43. lentils, 36. Peas, 36. etc.
Vegetables: Especially those of dark green color: Beets, 81. Spinach, 79. Purslane, 68. Okra, 67 Artichokes, 60. Parsley, 60. Tender maize, 37. Dandelion, 36. Taro, 33. Chicory, 30. Potatoes, 23. Parnship, 20. Watercress, 21. Brussels sprouts , 23. Pumpkin, 19. Fungi shiitake, 14. Turnip, 11. Onion, 10. Carrots, 15. 16. Cabbages, 15. Eggplants, 14. Cauliflowers, 14. Celery, 11. Peppers, 10. Tomatos, 11. Cucumbers, 11.
Fruits: Chumbo fig, 85. Dry figs, 69. Avocado, 39. Dates, 35. Kiwis, 30 Banana, 29. Blackcurrants 24. Pineapples, 14. Redcurrants, 13. Cherries, 11. Papaya, 10. Melon, 11. Watermelon, 11.

Foods of animal origin that contain a lot of magnesium

Among the foods of animal origin with a lot of magnesium we will emphasize:

Molluscs: Snails, 250 mgs Buccino, 86, scallop, 56. Cockles, 50. Oysters, 47. Abalone, 48. Clam, 18.
Milk: Skimmed milk powder, 110. Whole milk powder, 85. American pasteurized milk, 31. Milk of buffalo, 31. European pasteurized milk, 28 fluid milk chocolate, 28. Condensed milk, 26. Milk powder, 24. Homogenized whole milk, 19. Sheep milk, 18. Goat’s milk, 14. Fat milk, 15. Skim milk, 11. Whey, 10. Human milk, 3.
Milky products: Especially the cheeses: Hard cheese of goat, 54 mgs. Parmesan, 50 mgs. Mozzarela, Roman Cheese, 41. Cheese of La Mancha semicured, 39 mgs Swiss Cheese, 36. Roquefort, 30. Gruyere, 36. Aged cheese, cheddar, gouda, provolone, 28. Asadero cheese, 26. Cheese for fondue, mozzarela 23. Brick heese, 24. Feta cheese, 19. Brie or Camenbert cheese, 20. Skimmed yogurt, 17. Whole yogurt, 12 mgs, Riccota, 11. Fresh cheese, 5, skimmed, 6.
Butter has only 2 mgs
Eggs: 10 mgs
Seafood: Shrimps, prawns, Norway lobsters, 75 mgs. Shrimp, 37. Stroke, lobster, 35. Cuttlefish, octopus, 30.
Fish: Caviar, 300. Fresh salmon, 95. Halibut, 83. mackerel 76. coal miner, 67. Black codfish, 55. Turbot, 51. Fresh tuna, 50. Shark, 49. Crab sticks (Surimi), 43. Canned anchovies, 41. Canned sardines, 39. Sturgeon, 35. Squid, 33. Turbot, herring, cod, 32. Canned tuna, 31. Perch, Sunfish 30. Carp, mullet, smoked salmon, 29. Trout, 22. Anguilla, 20. Tuna in brine, 29.
Red meat, especially beef, 27. Turkey, 26, lamb, 22, chicken 20. Fresh pork contains about 28 mg; pork ribs about 22, ham and has about 20 mg.