Magnesium Rich Foods
Cooking and processing depletes magnesium, even from those foods high in magnesium. Alcohol, coffee, sugar, and high protein in the diet are also responsible for diminished magnesium levels in the body.
The magnesium content of some foods is shown below:
| Food | Magnesium Content (mg/100g) |
|---|---|
| Pumpkin Seeds | 592 |
| Cacao | 565 |
| Flax Seeds | 392 |
| Brazil Nuts | 376 |
| Mustard Seeds | 370 |
| Cumin | 366 |
| Sesame Seeds | 351 |
| Chia Seeds | 335 |
| Sunflower Seeds | 325 |
| Cashews | 292 |
| Almonds | 268 |
| Cloves | 259 |
| Molasses | 242 |
| Spirulina | 195 |
| Oats | 177 |
| Hazelnuts | 163 |
| Barley | 133 |
| Cornmeal | 127 |
| Rye | 110 |
| Summer Squash | 100 |
| Spinach | 87 |
| Swiss Chard | 86 |
| Soybeans | 86 |
| Tempeh | 77 |
| Beet Greens | 70 |
| Black Beans | 70 |
| Basil | 64 |
| Quinoa | 64 |
| Tofu | 58 |
| Navy Beans | 53 |
| Buckwheat | 51 |
| Pinto Beans | 50 |
| Parsley | 50 |
| Millet | 44 |
| Brown Rice | 43 |
| Lima Beans | 43 |
| Tuna | 42 |
| Kidney Beans | 42 |
| Green Peas | 39 |
| Scallops | 37 |
| Wheat | 32 |
| Beets | 23 |
| Turnip Greens | 22 |
| Raspberries | 22 |
| Papaya | 21 |
| Collard Greens | 21 |
| Broccoli | 21 |
| Brussels Sprouts | 20 |
| Kale | 18 |
| Green Beans | 18 |
| Cabbage | 17 |
| Fennel | 17 |
| Leeks | 14 |
| Romaine Lettuce | 14 |
| Asparagus | 14 |
| Winter Squash | 13 |
| Strawberries | 13 |
| Mustard Greens | 13 |
| Cucumber | 13 |
| Cantaloupe | 12 |
| Bell Peppers | 12 |
| Tomatoes | 11 |
| Celery | 11 |
| Watermelon | 10 |
| Cauliflower | 9 |
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