}

Nutrient : Magnesium, Mg

A Zero(0) indicates trace amounts.

Bacteria Impacted By

Items with less than 5mg/gram are excluded
Food Group Food Scientific Name mg /gram
Sweets Cocoa, dry powder, unsweetened 499
Cocoa, dry powder, unsweetened, processed with alkali 476
Spices and Herbs Spices, celery seed Apium graveolens 440
Spices, parsley, dried Petroselinum crispum 400
Nut and Seed Products Nuts, brazilnuts, dried, unblanched Bertholletia excelsa 376
Spices and Herbs Spices, marjoram, dried Origanum majorana 346
Sweets Baking chocolate, unsweetened, squares 327
Nut and Seed Products Nuts, cashew nuts, oil roasted, without salt added 273
Nuts, almonds Prunus dulcis 270
Spices and Herbs Spices, saffron Crocus sativus 264
Cereal Grains and Pasta Buckwheat flour, whole-groat 251
Nut and Seed Products Nuts, pine nuts, pinyon, dried Pinus edulis 234
Cereal Grains and Pasta Buckwheat Fagopyrum esculentum Moench 231
Buckwheat groats, roasted, dry 221
Legumes and Legume Products Beans, white, mature seeds, raw Phaseolus vulgaris 190
Beans, pinto, mature seeds, raw Phaseolus vulgaris 176
Peanuts, all types, oil-roasted, with salt 176
Beans, black, mature seeds, raw Phaseolus vulgaris 171
Nut and Seed Products Nuts, hazelnuts or filberts Corylus spp. 163
Spices and Herbs Thyme, fresh Thymus vulgaris 160
Nut and Seed Products Nuts, walnuts, english Juglans regia 158
Legumes and Legume Products Beans, kidney, red, mature seeds, raw Phaseolus vulgaris 138
Cereal Grains and Pasta Barley, hulled Hordeum vulgare L. 133
Nut and Seed Products Nuts, macadamia nuts, raw Macadamia integrifolia, M. tetraphylla 130
Nuts, pecans Carya illinoinensis 121
Nuts, pistachio nuts, raw Pistacia vera 121
Fruits and Fruit Juices Raspberry juice concentrate 112
Vegetables and Vegetable Products Dock, raw Rumex spp. 103
Spices and Herbs Rosemary, fresh Rosmarinus officinalis 91
Fruits and Fruit Juices Prickly pears, raw Opuntia spp. 85
Beverages Cocoa mix, powder 83
Vegetables and Vegetable Products Chard, swiss, white leaf, raw Beta vulgaris subsp. vulagaris 81
Spices and Herbs Peppermint, fresh Mentha x piperita L. nothosubsp. piperita 80
Vegetables and Vegetable Products Spinach, raw Spinacia oleracea 79
Legumes and Legume Products Chickpeas (garbanzo beans, bengal gram), mature seeds, raw Cicer arietinum 79
Baked Products Bread, whole-wheat, commercially prepared 75
Vegetables and Vegetable Products Spinach, frozen, chopped or leaf, unprepared 75
Sweet potato leaves, raw Ipomoea batatas 70
Purslane, raw Portulaca oleracea 68
Soybeans, green, raw Glycine max 65
Vinespinach, (basella), raw Basella alba 65
Spices and Herbs Basil, fresh Ocimum basilicum 64
Sweets Candies, milk chocolate 63
Vegetables and Vegetable Products Artichokes, (globe or french), raw Cynara scolymus 60
Lima beans, immature seeds, raw Phaseolus lunatus 58
Okra, raw Abelmoschus esculentus 57
Amaranth leaves, cooked, boiled, drained, without salt 55
Spices and Herbs Dill weed, fresh Anethum graveolens 55
Legumes and Legume Products Carob flour Ceratonia siliqua 54
Vegetables and Vegetable Products Cowpeas (blackeyes), immature seeds, raw Vigna unguiculata Subsp. Unguiculata 51
Parsley, fresh Petroselinum crispum 50
Arrowhead, cooked, boiled, drained, without salt 49
Sweet potato leaves, cooked, steamed, without salt 48
Legumes and Legume Products Lentils, raw Lens culinaris 47
Vegetables and Vegetable Products Arugula, raw Eruca sativa 47
Legumes and Legume Products Beans, kidney, red, mature seeds, cooked, boiled, without salt 45
Vegetables and Vegetable Products Taro leaves, raw Colocasia esculenta 45
Radish seeds, sprouted, raw Raphanus sativus 44
Fruits and Fruit Juices Dates, deglet noor Phoenix dactylifera 43
Vegetables and Vegetable Products Yardlong bean, cooked, boiled, drained, without salt 42
Chives, raw Allium schoenoprasum 42
Drumstick (horseradish tree) leaves, raw Moringa oleifera 42
Fruits and Fruit Juices Plums, dried (prunes), uncooked 41
Vegetables and Vegetable Products New Zealand spinach, raw Tetragonia tetragonioides 39
Cress, garden, raw Lepidium sativum 38
Broadbeans, immature seeds, raw Vicia faba 38
Corn, sweet, yellow, raw 37
Legumes and Legume Products Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) 37
Fruits and Fruit Juices Raisins, seedless Vitis vinifera 36
Raisins, golden seedless Vitis vinifera 35
Spices and Herbs Capers, canned Capparis spinosa 33
Vegetables and Vegetable Products Kale, raw Brassica oleracea (Acephala Group) 33
Taro, raw Colocasia esculenta 33
Peas, green, raw Pisum sativum 33
Mustard greens, raw Brassica juncea 32
Legumes and Legume Products Broadbeans (fava beans), mature seeds, canned 32
Vegetables and Vegetable Products Turnip greens, raw Brassica rapa (Rapifera Group) 31
Broadbeans, immature seeds, cooked, boiled, drained, without salt 31
Nut and Seed Products Nuts, chestnuts, european, raw, peeled 30
Vegetables and Vegetable Products Chicory greens, raw Cichorium intybus 30
Potatoes, Russet, flesh and skin, baked 30
Taro, cooked, without salt 30
Parsnips, raw Pastinaca sativa 29
Fruits and Fruit Juices Avocados, raw, all commercial varieties Persea americana 29
Vegetables and Vegetable Products Cabbage, savoy, raw Brassica oleracea (Capitata Group) 28
Potatoes, red, flesh and skin, baked 28
Leeks, (bulb and lower leaf-portion), raw Allium ampeloprasum 28
Collards, raw Brassica oleracea var. viridis 27
Potatoes, white, flesh and skin, baked 27
Legumes and Legume Products Beans, kidney, all types, mature seeds, canned 27
Vegetables and Vegetable Products Broccoli raab, cooked 27
Alfalfa seeds, sprouted, raw Medicago sativa 27
Fruits and Fruit Juices Bananas, raw Musa acuminata Colla 27
Vegetables and Vegetable Products Peas, green, frozen, unprepared 26
Coriander (cilantro) leaves, raw Coriandrum sativum 26
Cress, garden, cooked, boiled, drained, without salt 26
Garlic, raw Allium sativum 25
Sweet potato, raw, unprepared Ipomoea batatas 25
Nut and Seed Products Nuts, coconut water (liquid from coconuts) 25
Vegetables and Vegetable Products Beans, snap, yellow, raw Phaseolus vulgaris 25
Beans, snap, yellow, cooked, boiled, drained, without salt 25
Peppers, hot chili, green, raw Capsicum frutescens 25
Fruits and Fruit Juices Raspberries, puree, with seeds 25
Vegetables and Vegetable Products Beans, snap, green, raw Phaseolus vulgaris 25
Cabbage, savoy, cooked, boiled, drained, without salt 24
Fruits and Fruit Juices Currants, european black, raw Ribes nigrum 24
Vegetables and Vegetable Products Peas, edible-podded, raw Pisum sativum 24
Potato, flesh and skin, raw Solanum tuberosum 23
Lotus root, raw Nelumbo nucifera 23
Onions, welsh, raw Allium fistulosum 23
Tomato products, canned, puree, without salt added 23
Brussels sprouts, raw Brassica oleracea (Gemmifera Group) 23
Beets, raw Beta vulgaris 23
Fruits and Fruit Juices Raspberries, frozen, red, unsweetened 23
Raspberries, raw Rubus spp. 22
Vegetables and Vegetable Products Broccoli raab, raw Brassica ruvo 22
Beans, snap, green, frozen, all styles, unprepared 22
Peppers, serrano, raw Capsicum anuum 22
Peas, green, frozen, cooked, boiled, drained, without salt 22
Potatoes, red, flesh and skin, raw Solanum tuberosum 22
Potatoes, white, flesh and skin, raw Solanum tuberosum 21
Watercress, raw Nasturtium officinale 21
Broccoli, raw Brassica oleracea var. italica 21
Broccoli, cooked, boiled, drained, without salt 21
Fruits and Fruit Juices Soursop, raw Annona muricata 21
Vegetables and Vegetable Products Mung beans, mature seeds, sprouted, raw Vigna radiata 21
Fruits and Fruit Juices Papayas, raw Carica papaya 21
Kumquats, raw Fortunella spp. 20
Blackberries, raw Rubus spp. 20
Vegetables and Vegetable Products Brussels sprouts, cooked, boiled, drained, without salt 20
Celeriac, raw Apium graveolens 20
Rutabagas, raw Brassica napus var. napobrassica 20
Taro leaves, cooked, steamed, without salt 20
Onions, spring or scallions (includes tops and bulb), raw Allium cepa or Allium fistulosum 20
Kohlrabi, raw Brassica oleracea (Gongylodes Group) 19
Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt 19
Cabbage, chinese (pak-choi), raw Brassica rapa (Chinensis Group) 19
Beans, snap, green, frozen, cooked, boiled, drained without salt 19
Beans, snap, green, cooked, boiled, drained, without salt 18
Broccoli, frozen, chopped, unprepared 18
Fruits and Fruit Juices Custard-apple, (bullock's-heart), raw Annona reticulata 18
Soups, Sauces, and Gravies Sauce, pasta, spaghetti/marinara, ready-to-serve 18
Fruits and Fruit Juices Acerola, (west indian cherry), raw Malpighia emarginata 18
Mulberries, raw Morus nigra 18
Vegetables and Vegetable Products Squash, summer, zucchini, includes skin, raw 18
Sweet potato, cooked, boiled, without skin 18
Peas, green (includes baby and lesuer types), canned, drained solids, unprepared 18
Yam, cooked, boiled, drained, or baked, without salt 18
Fennel, bulb, raw Foeniculum vulgare 17
Fruits and Fruit Juices Kiwifruit, green, raw Actinidia deliciosa 17
Figs, raw Ficus carica 17
Vegetables and Vegetable Products Cabbage, red, cooked, boiled, drained, without salt 17
Cabbage, red, raw Brassica oleracea (Capitata Group) 16
Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt 16
Radishes, oriental, raw Raphanus sativus (Longipinratus Group) 16
Onions, young green, tops only Allium cepa 16
Mushrooms, canned, drained solids 15
Endive, raw Cichorium endivia 15
Peppers, jalapeno, raw Capsicum anuum 15
Cabbage, cooked, boiled, drained, without salt 15
Cauliflower, raw Brassica oleracea (Botrytis Group) 15
Fruits and Fruit Juices Raspberries, puree, seedless 15
Vegetables and Vegetable Products Asparagus, raw Asparagus officinalis 14
Asparagus, cooked, boiled, drained 14
Dairy and Egg Products Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D 14
Soups, Sauces, and Gravies Soup, tomato, canned, condensed 14
Vegetables and Vegetable Products Lettuce, cos or romaine, raw Lactuca sativa var. logifolia 14
Gourd, dishcloth (towelgourd), raw Luffa aegyptiaca 14
Eggplant, raw Solanum melongena 14
Lettuce, butterhead (includes boston and bibb types), raw Lactuca sativa var. capitata 13
Cucumber, with peel, raw Cucumis sativus 13
Lettuce, green leaf, raw Lactuca sativa var. crispa 13
Sauerkraut, canned, solids and liquids 13
Radicchio, raw Cichorium intybus 13
Catsup 13
Fruits and Fruit Juices Strawberries, raw Fragaria X ananassa 13
Vegetables and Vegetable Products Cabbage, chinese (pe-tsai), raw Brassica rapa (Pekinensis Group) 13
Beans, snap, green, canned, regular pack, drained solids 13
Cabbage, raw Brassica oleracea (Capitata Group) 12
Carrots, raw Daucus carota 12
Cauliflower, frozen, unprepared 12
Fruits and Fruit Juices Rhubarb, raw Rheum rhabarbarum 12
Pomegranates, raw Punica granatum 12
Juice, grapefruit, pink, raw 12
Pineapple, raw, extra sweet variety Ananas comosus 12
Juice, grapefruit, white, raw 12
Melons, cantaloupe, raw Cucumis melo 12
Tangerines, (mandarin oranges), raw Citrus reticulata 12
Pineapple, raw, all varieties Ananas comosus 12
Pineapple juice, canned, unsweetened, without added ascorbic acid 12
Pitanga, (surinam-cherry), raw Eugenia uniflora 12
Vegetables and Vegetable Products Peppers, sweet, yellow, raw Capsicum annuum 12
Peppers, sweet, red, raw 12
Tomatoes, yellow, raw Lycopersicon esculentum 12
Beverages Cocoa mix, powder, prepared with water 12
Alcoholic beverage, wine, table, red 12
Cereal Grains and Pasta Rice, white, long-grain, regular, cooked 12
Vegetables and Vegetable Products Pumpkin, raw Cucurbita spp. 12
Lettuce, red leaf, raw Lactuca sativa var. crispa 12
Onions, cooked, boiled, drained, without salt 11
Tomatoes, red, ripe, raw, year round average Lycopersicon esculentum 11
Juice, tomato, canned, without salt added 11
Fruits and Fruit Juices Olives, pickled, canned or bottled, green 11
Oranges, raw, navels Citrus sinensis 11
Juice, orange, raw 11
Juice, orange, chilled, includes from concentrate 11
Juice, grapefruit concentrate, white, frozen, unsweetened, diluted with 3 volume water 11
Cherries, sweet, raw Prunus avium 11
Strawberries, frozen, unsweetened 11
Vegetables and Vegetable Products Celery, raw Apium graveolens 11
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt 11
Carrots, cooked, boiled, drained, without salt 10
Fruits and Fruit Juices Watermelon, raw Citrullus lanatus 10
Mangos, raw Mangifera indica 10
Apricots, raw Prunus armeniaca 10
Juice, grape, canned or bottled, unsweetened, without added ascorbic acid 10
Jujube, raw Ziziphus jujuba 10
Gooseberries, raw Ribes spp. 10
Melons, honeydew, raw Cucumis melo 10
Juice, orange, frozen concentrate, unsweetened, diluted with 3 volume water 10
Oranges, raw, all commercial varieties Citrus sinensis 10
Vegetables and Vegetable Products Tomatoes, red, ripe, canned, packed in tomato juice 10
Carrots, baby, raw Daucus carota 10
Beverages Alcoholic beverage, wine, table, white 10
Vegetables and Vegetable Products Radishes, raw Raphanus sativus 10
Peppers, sweet, green, raw Capsicum annuum 10
Onions, raw Allium cepa 10
Onions, sweet, raw Allium cepa 9
Mushrooms, white, raw Agaricus bisporus 9
Tomatoes, red, ripe, cooked 9
Beverages Alcoholic beverage, wine, dessert, sweet 9
Fruits and Fruit Juices Nectarines, raw Prunus persica var. nucipersica 9
Peaches, raw Prunus persica 9
Grapefruit, raw, pink and red, all areas Citrus paradisi 9
Grapefruit, raw, white, all areas Citrus paradisi 9
Juice, grapefruit, white, canned, unsweetened 9
Apricots, canned, water pack, without skin, solids and liquids 9
Cherries, sour, red, raw Prunus cerasus 9
Cherries, sour, red, frozen, unsweetened 9
Vegetables and Vegetable Products Cauliflower, frozen, cooked, boiled, drained, without salt 9
Cauliflower, cooked, boiled, drained, without salt 9
Carrots, canned, regular pack, drained solids 8
Fruits and Fruit Juices Quinces, raw Cydonia oblonga 8
Juice, lime, raw 8
Lemons, raw, without peel Citrus limon 8
Juice, tangerine, raw 8
Pears, raw Pyrus communis 7
Plums, raw Prunus spp. 7
Juice, lemon, canned or bottled 7
Juice, pomegranate, bottled 7
Vegetables and Vegetable Products Lettuce, iceberg (includes crisphead types), raw Lactuca sativa var. capitata 7
Beverages Alcoholic beverage, beer, regular, all 6
Fruits and Fruit Juices Pummelo, raw Citrus maxima 6
Limes, raw Citrus latifolia 6
Juice, lemon, raw 6
Blueberries, cultivated (highbush), raw Vaccinium spp. 6
Cranberries, raw Vaccinium macrocarpon 6
Elderberries, raw Sambucus spp. 5
Blueberries, frozen, unsweetened 5
Juice, apple, canned or bottled, unsweetened, without added ascorbic acid 5
Apples, raw, with skin Malus domestica 5
Apples, Red Delicious, raw. with skin 5
Apples, Golden Delicious, raw, with skin 5
Apples, Granny Smith, raw, with skin 5
Apples, Gala, raw, with skin 5
Apples, Fuji, raw, with skin 5
Peaches, canned, heavy syrup, drained 5
Apples, raw, without skin Malus domestica 4
Cranberries, dried, sweetened 4
Olives, ripe, canned (small-extra large) Olea europaea 4
Sweets Jams and preserves, apricot 4
Beverages Tea, black, brewed, prepared with tap water, decaffeinated 3
Tea, black, brewed, prepared with tap water 3
Coffee, brewed from grounds, prepared with tap water 3
Fruits and Fruit Juices Applesauce, canned, unsweetened, without added ascorbic acid (includes USDA commodity) 3
Cranberry sauce, canned, sweetened 2
Cranberry sauce, whole, canned, OCEAN SPRAY 2
Cranberry sauce, jellied, canned, OCEAN SPRAY 2
Beverages Tea, instant, unsweetened, powder, prepared 2
Fruits and Fruit Juices Juice, Cranberry cocktail, bottled 1

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