Table 1.
List of foods and food groups from plant and animal origin with their corresponding magnesium content (mg/100 g edible food).
| Food from Plant Origin | Food from Animal Origin | ||
|---|---|---|---|
| Nuts and Seeds | Mg mg/100 g | Dairy and Eggs | Mg mg/100 g |
| Pumpkin seeds, dried | 592 | Parmesan cheese | 44 |
| Flaxseed | 392 | Feta cheese | 19 |
| Sesame seeds, roasted | 356 | Whole-fat milk | 13 |
| Almonds, raw | 270 | Plain whole-fat yogurt | 12 |
| Cashew nuts, roasted | 260 | Whole fresh egg | 12 |
| Walnuts | 158 | ||
| Pistachio nuts, roasted | 109 | ||
| Legumes | Fish and seafood | ||
| Peanuts, roasted | 178 | Cod, cooked | 133 |
| Soybeans, cooked | 86 | Salmon, cooked | 122 |
| Chickpeas, cooked | 48 | Canned anchovies | 69 |
| Kidney beans, cooked | 45 | Shrimps, cooked | 37 |
| Lentils, cooked | 36 | ||
| Vegetables and fruits | Meat and meat products | ||
| Sun-dried tomatoes | 194 | Chicken breast, cooked | 34 |
| Spinach, cooked | 87 | Turkey, cooked | 32 |
| Kale, cooked | 57 | Veal, cooked | 34 |
| Dates | 54 | Rabbit, cooked | 21 |
| Fresh parsley | 50 | ||
| Baked potatoes with skin | 43 | ||
| Whole grains | |||
| Buckwheat flour | 251 | ||
| Amaranth grain | 248 | ||
| Quinoa grain | 197 | ||
| Oats | 177 | ||
| Spelt | 136 | ||
| Barley | 133 | ||
Data obtained from the US Department of Agriculture (USDA), Nutrient Database for Standard Reference, Release 28 [10].