Nutrient table

Foods high in magnesium

Per usual portion, soya bean mature, chard/leaf beet and maize raw supply the most magnesium. The tables rank 3,125 basic foods from the German Food Code and Nutrient Data Base (BLS 4.0) – per portion, per 100 g and by nutrient density.

For adults aged 25 to 51, the German Nutrition Society (DGE) gives 300 mg for women and 350 mg for men a day. The percentage column uses the higher of the two.

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Good to know

Whole grains, pulses, nuts, seeds and green leafy vegetables supply plenty of magnesium. Much of it is lost when grain is hulled and milled, which is why wholemeal flour ranks far above white flour.

Top 20 per portion

What a usual portion supplies – the ranking that matters day to day.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Soya bean matureVegetables 180 g 468 134% 260
2 Chard/leaf beet, braised without fatVegetables 150 g 177 51.0% 118
3 Maize rawCereals and grain (excluding rice) 180 g 164 47.0% 91.2
4 Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 155 44.0% 86.0
5 Spinach fried without fat (pan)Vegetables 150 g 152 43.0% 101
6 Amaranth boiledCereals and grain (excluding rice) 180 g 146 42.0% 81.0
7 Kohlrabi fried without fat (pan)Vegetables 180 g 144 41.0% 80.0
8 Emmer wheat whole grain, boiledCereals and grain (excluding rice) 180 g 137 39.0% 76.1
9 Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 135 39.0% 67.7
10 Softshell clam boiledMollusks 200 g 133 38.0% 66.7
11 Spinach juiceVegetables 200 g 130 37.0% 65.0
12 Barley whole grain, boiledCereals and grain (excluding rice) 200 g 128 37.0% 64.0
13 Spelt whole grain, boiledCereals and grain (excluding rice) 200 g 126 36.0% 63.2
14 Einkorn wheat whole grain, boiledCereals and grain (excluding rice) 180 g 126 36.0% 70.0
15 Chinese spinach fried without fat (pan)Vegetables 150 g 123 35.0% 82.0
16 Carp fried without fat (oven)Fresh-water fish 180 g 122 35.0% 68.0
17 Buckwheat rawCereals and grain (excluding rice) 60 g 120 34.0% 200
18 Purslane stewedVegetables 100 g 117 33.0% 117
19 Sheep foreshank, medium fat, deep-frozen grilledLamb 350 g 116 33.0% 33.0
20 Broad bean matureLegumes (mature) 60 g 115 33.0% 192

Top 20 per 100 g

The content of the food itself, however much of it you eat. Foods eaten in portions under 10.0 g are listed further down under herbs and spices.

# Food per 100 g (mg) Portion per portion (mg)
1 Cocoa powder strongly deoiledChocolate 615 15 g 92.2
2 Spelt branCereals and grain (excluding rice) 530 15 g 79.5
3 Wheat branCereals and grain (excluding rice) 446 20 g 89.1
4 Brazil nut roasted without fatNuts 387 20 g 77.4
5 Tahini made from sesame seedsCondiments 357 20 g 71.4
6 Sesame seeds roasted without fatOil seeds 354 15 g 53.1
7 Sunflower seeds roasted without fatOil seeds 343 30 g 103
8 Poppy seedOil seeds 340 15 g 51.0
9 Linseed/flax seed, roasted without fatOil seeds 330 15 g 49.5
10 Chia seedsOil seeds 306 15 g 45.9
11 Pumpkin seed roasted without fatOther seeds 291 20 g 58.1
12 Sweet almond butter (100 % pure)Nuts 279 20 g 55.8
13 Pine nut roasted without fatOther seeds 273 20 g 54.6
14 Soya bean mature (soya kernel) roasted without fatLegumes (mature) 265 40 g 106
15 Sweet almond roasted without fatNuts 264 25 g 65.9
16 Cashew nut roasted without fatNuts 263 25 g 65.8
17 Cashew butter (100 % pure)Fruit 258 20 g 51.6
18 Amaranth rawCereals and grain (excluding rice) 235 60 g 141
19 Soya flour full fatLegumes (mature) 231 20 g 46.2
20 Miso/soya bean pasteLegumes (mature) 230 20 g 46.0

Plant foods high in magnesium

Vegan foods, ranked per portion.

# Food Portion per portion (mg) % reference per 100 g (mg)
1 Soya bean matureVegetables 180 g 468 134% 260
2 Chard/leaf beet, braised without fatVegetables 150 g 177 51.0% 118
3 Maize rawCereals and grain (excluding rice) 180 g 164 47.0% 91.2
4 Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 155 44.0% 86.0
5 Spinach fried without fat (pan)Vegetables 150 g 152 43.0% 101
6 Amaranth boiledCereals and grain (excluding rice) 180 g 146 42.0% 81.0
7 Kohlrabi fried without fat (pan)Vegetables 180 g 144 41.0% 80.0
8 Emmer wheat whole grain, boiledCereals and grain (excluding rice) 180 g 137 39.0% 76.1
9 Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 135 39.0% 67.7
10 Spinach juiceVegetables 200 g 130 37.0% 65.0
11 Barley whole grain, boiledCereals and grain (excluding rice) 200 g 128 37.0% 64.0
12 Spelt whole grain, boiledCereals and grain (excluding rice) 200 g 126 36.0% 63.2

Highest nutrient density

Magnesium per 100 kcal: for plenty of it at little energy. Only foods with at least 20.0 kcal per 100 g.

# Food per 100 kcal (mg) per 100 g (mg)
1 Chard/leaf beet, braised without fatVegetables 393 118
2 Spinach stewedVegetables 373 82.0
3 Chinese spinach rawVegetables 275 55.0
4 New Zealand spinach fried without fat (pan)Vegetables 252 58.0
5 Snails edible/escargots, fried without fat (pan)Game 229 167
6 Cocoa powder strongly deoiledChocolate 198 615
7 Spelt branCereals and grain (excluding rice) 196 530
8 Okra boiledVegetables 183 42.0
9 Stinging nettle rawVegetables 174 80.0
10 Turnip tops/greens, fried without fat (pan)Vegetables 170 46.0
11 Wheat branCereals and grain (excluding rice) 168 446
12 Prickly pear rawFruit 163 85.0

By food group

Vegetables and potatoes high in magnesium

Food Portion per portion (mg) % reference
Soya bean matureVegetables 180 g 468 134%
Chard/leaf beet, braised without fatVegetables 150 g 177 51.0%
Spinach fried without fat (pan)Vegetables 150 g 152 43.0%
Kohlrabi fried without fat (pan)Vegetables 180 g 144 41.0%
Spinach juiceVegetables 200 g 130 37.0%
Chinese spinach fried without fat (pan)Vegetables 150 g 123 35.0%
Purslane stewedVegetables 100 g 117 33.0%
Lima bean/butter bean, matureVegetables 50 g 104 30.0%

Mushrooms high in magnesium

Food Portion per portion (mg) % reference
Shiitake mushroom dried, boiledMushrooms 100 g 55.2 16.0%
Chanterelle dried, boiledMushrooms 100 g 48.0 14.0%
Mixed mushrooms dried, boiledMushrooms 120 g 44.4 13.0%
Oyster mushroom dried, boiledMushrooms 100 g 44.0 13.0%
Buttom mushroom dried, boiledMushrooms 80 g 40.8 12.0%
Morel dried, boiledMushrooms 70 g 38.8 11.0%
Porcini mushroom dried, boiledMushrooms 100 g 30.0 9.0%
Brown-yellow boletus (slippery jack) dried, boiledMushrooms 120 g 25.2 7.0%

Fruit high in magnesium

Food Portion per portion (mg) % reference
Plantain fried without fat (pan)Fruit 180 g 104 30.0%
Prickly pear rawFruit 100 g 85.0 24.0%
Cherimoya rawFruit 250 g 70.0 20.0%
Cashew butter (100 % pure)Fruit 20 g 51.6 15.0%
Breadfruit rawFruit 200 g 50.0 14.0%
Black currant juiceFruit 200 g 46.0 13.0%
Raspberry driedFruit 35 g 44.1 13.0%
Jackfruit rawFruit 150 g 43.5 12.0%

Pulses high in magnesium

Food Portion per portion (mg) % reference
Broad bean matureLegumes (mature) 60 g 115 33.0%
Cowpea/black-eyed pea, matureLegumes (mature) 60 g 110 32.0%
Tofu bakedLegumes (mature) 100 g 107 31.0%
Soya bean mature (soya kernel) roasted without fatLegumes (mature) 40 g 106 30.0%
Kidney bean matureLegumes (mature) 60 g 102 29.0%
Haricot bean matureLegumes (mature) 60 g 84.0 24.0%
Lentil matureLegumes (mature) 60 g 77.4 22.0%
Mung bean mature, boiledLegumes (mature) 180 g 75.6 22.0%

Nuts and seeds high in magnesium

Food Portion per portion (mg) % reference
Sunflower seeds roasted without fatOil seeds 30 g 103 29.0%
Brazil nut roasted without fatNuts 20 g 77.4 22.0%
Coconut water (liquid from coconuts)Nuts 250 g 75.0 21.0%
Sweet chestnut bakedNuts 80 g 73.8 21.0%
Sweet almond roasted without fatNuts 25 g 65.9 19.0%
Cashew nut roasted without fatNuts 25 g 65.8 19.0%
Pumpkin seed roasted without fatOther seeds 20 g 58.1 17.0%
Sweet almond butter (100 % pure)Nuts 20 g 55.8 16.0%

Grains, bread and pasta high in magnesium

Food Portion per portion (mg) % reference
Maize rawCereals and grain (excluding rice) 180 g 164 47.0%
Wheat whole grain, boiled, fried without fat (pan)Cereals and grain (excluding rice) 180 g 155 44.0%
Amaranth boiledCereals and grain (excluding rice) 180 g 146 42.0%
Emmer wheat whole grain, boiledCereals and grain (excluding rice) 180 g 137 39.0%
Green spelt whole grain, boiledCereals and grain (excluding rice) 200 g 135 39.0%
Barley whole grain, boiledCereals and grain (excluding rice) 200 g 128 37.0%
Spelt whole grain, boiledCereals and grain (excluding rice) 200 g 126 36.0%
Einkorn wheat whole grain, boiledCereals and grain (excluding rice) 180 g 126 36.0%

Dairy, cheese and eggs high in magnesium

Food Portion per portion (mg) % reference
Sheep's milk min. 4.5 % fatCheese 240 g 47.0 13.0%
Milk skimmed, fresh, max. 0.1 % fat, pasteurisedMilk 240 g 33.6 10.0%
Sour wheyDairy products 250 g 30.0 9.0%
Certified raw milk, min. 3.5 % fatMilk 240 g 28.8 8.0%
Kefir from skimmed milk, max. 0.5 % fatDairy products 200 g 28.0 8.0%
Goat's milk min. 3 % fatMilk 240 g 27.4 8.0%
Whole milk, fresh, 3.5 % fat, pasteurisedMilk 240 g 26.9 8.0%
Milk low-fat, 1.5 % fat, ultra-heatedMilk 240 g 26.6 8.0%

Fish and seafood high in magnesium

Food Portion per portion (mg) % reference
Softshell clam boiledMollusks 200 g 133 38.0%
Carp fried without fat (oven)Fresh-water fish 180 g 122 35.0%
Grenadier fried without fat (pan)Deep-sea fish 120 g 112 32.0%
Pacific salmon saltedFresh-water fish 150 g 111 32.0%
Common bream fried without fat (pan)Fresh-water fish 180 g 101 29.0%
Common mussel boiled, fried without fat (pan)Mollusks 300 g 97.5 28.0%
Chinook salmon fried without fat (pan)Fresh-water fish 140 g 95.2 27.0%
Tench saltedFresh-water fish 150 g 94.5 27.0%

Meat and sausages high in magnesium

Food Portion per portion (mg) % reference
Sheep foreshank, medium fat, deep-frozen grilledLamb 350 g 116 33.0%
Pork hindshank (hock) grilledPork 450 g 89.1 25.0%
Snails edible/escargots, boiledGame 50 g 84.0 24.0%
Goose leg, with skin, fried without fat (oven)Poultry 250 g 67.2 19.0%
Turkey wings, with skin, grilledPoultry 200 g 58.0 17.0%
Duck breast, with skin, fried without fat (oven)Poultry 200 g 57.6 16.0%
Chicken breast, without skin, rawPoultry 200 g 56.2 16.0%
Young turkey meat, with skin, rawPoultry 200 g 56.0 16.0%

Offal high in magnesium

Food Portion per portion (mg) % reference
Goose liver, fried without fat (pan)Variety meats/giblets 140 g 44.8 13.0%
Veal heart, braised without fatVariety meats/giblets 120 g 43.2 12.0%
Duck liver, fried without fat (pan)Variety meats/giblets 130 g 36.4 10.0%
Lamb kidney, braised without fatVariety meats/giblets 120 g 34.8 10.0%
Beef liver, fried without fat (pan)Variety meats/giblets 150 g 33.0 9.0%
Chicken heart, fried without fat (pan)Variety meats/giblets 120 g 32.2 9.0%
Sheep kidney, braised without fatVariety meats/giblets 100 g 29.0 8.0%
Pork heart, fried without fat (pan)Variety meats/giblets 120 g 28.0 8.0%

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Where the numbers come from

All values come from the German Food Code and Nutrient Data Base (BLS 4.0) of the Max Rubner Institute. Each table lists a food once, in the preparation that ranks highest. Portion sizes are typical portions NutriSpy set per food. Data as of 2026-09-24.

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These tables describe the nutrient content of foods. They are not dietary advice and do not replace seeing a doctor.

Data source: Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0 · Licence: CC BY 4.0 · Selection, rounding and values per portion: NutriSpy