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.Magnesium Sources

A unique project to promote an awareness of the many benefits of a plant-based (vegan) diet.

Sources of Magnesium: Plant-based (vegan) vs. animal sources

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'Vegan Ice Cream'
Recipes for
gourmet
dairy-free
ice cream!

Direct from the author

 

The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of calcium to the lowest amount of calcium. The source of the data listed here is the USDA Nutrient Database: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl . Please notify us of any errors.

 

Source Magnesium
mg
Protein
g
Calcium mg Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Seeds, pumpkin and squash seed kernels 535.000 24.540 43.000 14.970 3.900 45.850 8.674 0.000 541.000
Mothbeans, mature seeds, raw 381.000 22.940 150.000 10.850   1.610 0.364 0.000 343.000
Seeds, Flax seed 362.000 19.500 199.000 6.220 27.900 34.000 3.196 0.000 492.000
Seeds, sunflower seed 354.000 22.780 116.000 6.770 10.500 49.570 5.195 0.000 570.000
Seeds, sesame seeds 351.000 17.730 975.000 14.550 11.800 49.670 6.957 0.000 573.000
Yardlong beans, mature seeds, raw 338.000 24.330 138.000 8.610 11.000 1.310 0.339 0.000 347.000
Nuts, almond butter, plain, without salt added 303.000 15.080 270.000 3.700 3.700 59.100 5.602 0.000 633.000
Soybeans, mature seeds, raw 280.000 36.490 277.000 15.700 9.300 19.940 2.884 0.000 416.000
Nuts, almonds 275.000 21.260 248.000 4.290 11.800 50.640 3.881 0.000 578.000
Mungo beans, mature seeds, raw 267.000 25.210 138.000 7.570 18.300 1.640 0.114 0.000 341.000
Nuts, cashew nuts, dry roasted, without salt added 260.000 15.310 45.000 6.000 3.000 46.350 9.157 0.000 574.000
Nuts, pine nuts, pinyon, dried 234.000 11.570 8.000 3.060 10.700 60.980 9.377 0.000 629.000
Nuts, pine nuts, pignolia, dried 233.000 24.000 26.000 9.200 4.500 50.700 7.797 0.000 566.000
Nuts, brazilnuts, dried, unblanched 225.000 14.340 176.000 3.400 5.400 66.220 16.154 0.000 656.000
Lima beans, large, mature seeds, raw 224.000 21.460 81.000 7.510 19.000 0.690 0.161 0.000 338.000
Beans, yellow, mature seeds, raw 222.000 22.000 166.000 7.010 25.100 2.600 0.671 0.000 345.000
Seeds, lotus seeds 210.000 15.410 163.000 3.530 ? 1.970 0.330 0.000 332.000
Quinoa 210.000 13.100 60.000 9.250 5.900 5.800 0.590 0.000 374.000
Nuts, walnuts, black 202.000 24.350 58.000 3.070 5.000 56.580 3.628 0.000 607.000
Source Magnesium
mg
Protein
g
Calcium mg Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Tomatoes, sun-dried 194.000 14.110 110.000 9.090 12.300 2.970 0.426 0.000 258.000
Broadbeans (fava beans), mature seeds, raw 192.000 26.120 103.000 6.700 25.000 1.530 0.254 0.000 341.000
Beans, white, mature seeds, raw 190.000 23.360 240.000 10.440 15.200 0.850 0.219 0.000 333.000
Mung beans, mature seeds, raw 189.000 23.860 132.000 6.740 16.300 1.150 0.348 0.000 347.000
Beans, great northern, mature seeds, raw 189.000 21.860 175.000 5.470 20.200 1.140 0.356 0.000 339.000
Beans, french, mature seeds, raw 188.000 18.810 186.000 3.400 25.200 2.020 0.221 0.000 343.000
Peanuts, spanish, raw 188.000 26.150 106.000 3.910 9.500 49.600 7.642 0.000 570.000
Beans, small white, mature seeds, raw 183.000 21.110 173.000 7.730 24.900 1.180 0.304 0.000 336.000
Beans, pink, mature seeds, raw 182.000 20.960 130.000 6.770 12.700 1.130 0.292 0.000 343.000
Winged beans, mature seeds, raw 179.000 29.650 440.000 13.440 ? 16.320 2.303 0.000 409.000
Oats 177.000 16.890 54.000 4.720 10.600 6.900 1.217 0.000 389.000
Beans, navy, mature seeds, raw 173.000 22.330 155.000 6.440 24.400 1.280 0.331 0.000 335.000
Beans, black, mature seeds, raw 171.000 21.600 123.000 5.020 15.200 1.420 0.366 0.000 341.000
Peanuts, virginia, raw 171.000 25.190 89.000 2.550 8.500 48.750 6.361 0.000 563.000
Nuts, hazelnuts or filberts 163.000 14.950 114.000 4.700 9.700 60.750 4.464 0.000 628.000
Beans, kidney, california red, mature seeds, raw 160.000 24.370 195.000 9.350 24.900 0.250 0.036 0.000 330.000
Peanut butter, chunk style, 159.000 24.050 41.000 1.900 6.600 49.940 9.580 0.000 589.000
Beans, pinto, mature seeds, raw 159.000 20.880 121.000 5.880 24.400 1.130 0.235 0.000 340.000
Nuts, walnuts, English 158.000 15.230 104.000 2.910 6.700 65.210 6.126 0.000 654.000
Beans, cranberry (roman), mature seeds, raw 156.000 23.030 127.000 5.000 24.700 1.230 0.316 0.000 335.000
Source Magnesium
mg
Protein
g
Calcium mg Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Seaweed, irishmoss, raw 144.000 1.510 72.000 8.900 1.300 0.160 0.033 0.000 49.000
Beans, kidney, all types, mature seeds, raw 140.000 23.580 143.000 8.200 24.900 0.830 0.120 0.000 333.000
Beans, kidney, red, mature seeds, raw 138.000 22.530 83.000 6.690 15.200 1.060 0.154 0.000 337.000
Beans, kidney, royal red, mature seeds, raw 138.000 25.330 131.000 8.700 24.900 0.450 0.065 0.000 329.000
Nuts, macadamia nuts, raw 130.000 7.910 85.000 3.690 8.600 75.770 12.061 0.000 718.000
Beans, adzuki, mature seeds, raw 127.000 19.870 66.000 4.980 12.700 0.530 0.191 0.000 329.000
Nuts, pistachio nuts, raw 121.000 20.480 107.000 4.270 10.000 43.190 5.286 0.000 551.000
Nuts, pecans 121.000 9.170 70.000 2.530 9.600 71.970 6.175 0.000 691.000
Seaweed, kelp, raw 121.000 1.680 168.000 2.850 1.300 0.560 0.247 0.000 43.000
Nuts, pistachio nuts, dry roasted, without salt added 120.000 21.240 108.000 4.180 10.300 45.730 5.525 0.000 570.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw 115.000 19.300 105.000 6.240 17.400 6.040 0.626 0.000 364.000
Lentils, mature seeds, raw 107.000 28.060 51.000 9.020 30.500 0.960 0.135 0.000 338.000
Finfish, halibut, Atlantic and Pacific, cooked, dry heat 107.000 26.690 60.000 1.070 0.000 2.940 0.417 41.000 140.000
Seaweed, wakame, raw 107.000 3.030 150.000 2.180 0.500 0.640 0.130 0.000 45.000
Seeds, sesame butter, tahini 95.000 17.000 426.000 8.950 9.300 53.760 7.529 0.000 595.000
Prickly pears, raw 85.000 0.730 56.000 0.300 3.600 0.510 0.067 0.000 41.000
Nuts, chestnuts, chinese, raw 84.000 4.200 18.000 1.410 ? 1.110 0.164 0.000 224.000
Tempeh 81.000 18.540 111.000 2.703 ? 10.800 2.220 0.000 193.000
Chard, swiss, raw 81.000 1.800 51.000 1.800 1.600 0.200 0.030 0.000 19.000
Spinach, raw 79.000 2.860 99.000 2.710 2.700 0.350 0.056 0.000 22.000
Source Magnesium
mg
Protein
g
Calcium mg Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Tempeh, cooked 77.200 18.190 95.600 2.126 ? 11.380 3.290 0.000 197.000
Soybeans, mature seeds, sprouted, raw 72.000 13.090 67.000 2.100 1.100 6.700 0.929 0.000 122.000
Wasabi, root, raw 69.000 4.800 128.000 1.030 7.700 0.630   0.000 109.000
Seaweed, agar, raw 67.000 0.540 54.000 1.860 0.500 0.030 0.006 0.000 26.000
Soybeans, green, raw 65.000 12.950 197.000 3.550 4.200 6.800 0.786 0.000 147.000
Beans, pinto, immature seeds, frozen, unprepared 60.000 9.800 58.000 3.000 5.700 0.500 0.061 0.000 170.000
Figs, dried, uncooked 59.000 3.050 144.000 2.230 12.200 1.170 0.234 0.000 255.000
Tofu, raw, firm, prepared with calcium sulfate 58.000 15.780 683.000 10.470 2.300 8.720 1.261 0.000 145.000
Lima beans, immature seeds, raw 58.000 6.840 34.000 3.140 4.900 0.860 0.198 0.000 113.000
Okra, raw 57.000 2.000 81.000 0.800 3.200 0.100 0.026 0.000 33.000
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt 54.000 9.310 52.000 2.710 8.600 0.480 0.058 0.000 162.000
Beans, pinto, mature seeds, sprouted, raw 53.000 5.250 43.000 1.970 ? 0.900 0.109 0.000 62.000
Parsley, raw 50.000 2.970 138.000 6.200 3.300 0.790 0.132 0.000 36.000
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt 48.000 8.860 49.000 2.890 7.600 2.590 0.269 0.000 164.000
Arugula, raw 47.000 2.580 160.000 1.460 1.600 0.660 0.086 0.000 25.000
Tofu, firm, prepared with calcium sulfate and magnesium chloride 46.000 8.040 162.000 1.450 0.400 4.460 0.646 0.000 77.000
Prunes, dried, uncooked 45.000 2.610 51.000 2.480 7.100 0.520 0.041 0.000 239.000
Rice, brown, medium-grain, cooked 44.000 2.320 10.000 0.530 1.800 0.830 0.165 0.000 112.000
Rice, brown, long-grain, cooked 43.000 2.580 10.000 0.420 1.800 0.900 0.180 0.000 111.000
Ginger root, raw 43.000 1.740 18.000 0.500 2.000 0.730 0.203 0.000 69.000
Source Magnesium
mg
Protein
g
Calcium mg Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Currants, zante, dried 41.000 4.080 86.000 3.260 6.800 0.270 0.028 0.000 283.000
Avocados, raw, California 41.000 2.110 11.000 1.180 4.900 17.330 2.590 0.000 177.000
Hyacinth-beans, immature seeds, raw 40.000 2.100 50.000 0.740 ? 0.200 0.088 0.000 46.000
Burdock root, raw 38.000 1.530 41.000 0.800 3.300 0.150 0.025 0.000 72.000
Dandelion greens, raw 36.000 2.700 187.000 3.100 3.500 0.700 0.170 0.000 45.000
Kale, raw 34.000 3.300 135.000 1.700 2.000 0.700 0.091 0.000 50.000
Fiddlehead ferns, raw 34.000 4.550 32.000 1.310 ? 0.400 ? 0.000 34.000
Winged beans, immature seeds, raw 34.000 6.950 84.000 1.500 ? 0.870 0.238 0.000 49.000
Peas, green, raw 33.000 5.420 25.000 1.470 5.100 0.400 0.071 0.000 81.000
Raisins, seedless 33.000 3.220 49.000 2.080 4.000 0.460 0.150 0.000 300.000
Beans, fava, in pod, raw 33.000 7.920 37.000 1.550 ? 0.730 0.118 0.000 88.000
Nuts, coconut meat, raw 32 3.33 14 2.43 9.0 33.49 29.698 0.000 354
Nuts, chestnuts, european, raw, unpeeled 32.000 2.420 27.000 1.010 8.100 2.260 0.425 0.000 213.000
Mustard greens, raw 32.000 2.700 103.000 1.460 3.300 0.200 0.010 0.000 26.000
Turnip greens, raw 31.000 1.500 190.000 1.100 3.200 0.300 0.070 0.000 27.000
Kiwi fruit, (chinese gooseberries), fresh, raw 30.000 0.990 26.000 0.410 3.400 0.440 0.029 0.000 61.000
Durian, raw or frozen 30.000 1.470 6.000 0.430 3.800 5.330 ? 0.000 147.000
Nuts, chestnuts, european, raw, peeled 30.000 1.630 19.000 0.940   1.250 0.235 0.000 196.000
Bananas, raw 29.000 1.030 6.000 0.310 2.400 0.480 0.185 0.000 92.000
Leeks, (bulb and lower leaf-portion), raw 28.000 1.500 59.000 2.100 1.800 0.300 0.040 0.000 61.000
Source Magnesium
mg
Protein
g
Calcium mg Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Tofu, soft, prepared with calcium sulfate and magnesium chloride 27.000 6.550 111.000 1.110 0.200 3.690 0.533 0.000 61.000
Broccoli, raw 25.000 2.980 48.000 0.880 3.000 0.350 0.054 0.000 28.000
Beans, snap, green, raw 25.000 1.820 37.000 1.040 3.400 0.120 0.026 0.000 31.000
Beans, snap, green, cooked, boiled, drained, without salt 25.000 1.890 46.000 1.280 3.200 0.280 0.064 0.000 35.000
Peas, edible-podded, raw 24.000 2.800 43.000 2.080 2.600 0.200 0.039 0.000 42.000
Beets, raw 23.000 1.610 16.000 0.800 2.800 0.170 0.027 0.000 43.000
Lotus root, raw 23.000 2.600 45.000 1.160 4.900 0.100 0.030 0.000 74.000
Chicory roots, raw 22.000 1.400 41.000 0.800   0.200 0.048 0.000 73.000
Watercress, raw 21.000 2.300 120.000 0.200 1.500 0.100 0.027 0.000 11.000
Seaweed, spirulina, raw 19.000 5.920 12.000 2.790 ? 0.390 0.135 0.000 26.000
Milk, sheep 18.360 5.980 193.400 0.100 0.000 7.000 4.603 27.000 107.808
Mulberries, raw 18.000 1.440 39.000 1.850 1.700 0.390 0.027 0.000 43.000
Figs, raw 17.000 0.750 35.000 0.370 3.300 0.300 0.060 0.000 74.000
Endive, raw 15.000 1.250 52.000 0.830 3.100 0.200 0.048 0.000 17.000
Carrots, raw 15.000 1.030 27.000 0.500 3.000 0.190 0.030 0.000 43.000
Cabbage, red, raw 15.000 1.390 51.000 0.490 2.000 0.260 0.034 0.000 27.000
Cabbage, raw 15.000 1.440 47.000 0.590 2.300 0.270 0.033 0.000 25.000
Pineapple, raw 14.000 0.390 7.000 0.370 1.200 0.430 0.032 0.000 49.000
Mushrooms, shiitake, cooked, without salt 14.000 1.560 3.000 0.440 2.100 0.220 0.055 0.000 55.000
Milk, goat 13.970 3.560 133.500 0.050 0.000 4.140 2.667 11.400 68.813
Source Magnesium
mg
Protein
g
Calcium mg Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Milk, producer, fluid, 3.7% milkfat 13.400 3.280 119.000 0.050 0.000 3.660 2.278 14.300 64.172
Lettuce, butterhead (includes boston and bibb types), raw 13.000 1.290 32.000 0.300 1.000 0.220 0.029 0.000 13.000
Rice, white, long-grain, regular, cooked 12.000 2.690 10.000 1.200 0.400 0.280 0.077 0.000 130.000
Rhubarb, raw 12.000 0.900 86.000 0.220 1.800 0.200 0.053 0.000 21.000
Tangerines, (mandarin oranges), raw 12.000 0.630 14.000 0.100 2.300 0.190 0.022 0.000 44.000
Egg, whole, cooked, fried 11.000 13.540 55.000 1.560 0.000 15.000 4.167 459.000 199.000
Cucumber, with peel, raw 11.000 0.690 14.000 0.260 0.800 0.130 0.034 0.000 13.000
Mushrooms, portabella, raw 11.000 2.500 8.000 0.600 1.500 0.200 0.026 0.000 26.000
Cherries, sweet, raw 11.000 1.200 15.000 0.390 2.300 0.960 0.216 0.000 72.000
Milk, nonfat 11.000 3.410 123.000 0.040 0.000 0.180 0.117 2.000 35.000
Tomatoes, red, ripe, raw, year round average 11.000 0.850 5.000 0.450 1.100 0.330 0.045 0.000 21.000
Celery, raw 11.000 0.750 40.000 0.400 1.700 0.140 0.037 0.000 16.000
Melons, cantaloupe, raw 11.000 0.880 11.000 0.210 0.800 0.280 0.071 0.000 35.000
Lettuce, looseleaf, raw 11.000 1.300 68.000 1.400 1.900 0.300 0.039 0.000 18.000
Papayas, raw 10.000 0.610 24.000 0.100 1.800 0.140 0.043 0.000 39.000
Oranges, raw, California, valencias 10.000 1.040 40.000 0.090 2.500 0.300 0.035 0.000 49.000
Onions, raw 10.000 1.160 20.000 0.220 1.800 0.160 0.026 0.000 38.000
Egg, whole, raw, fresh 10.000 12.490 49.000 1.440 0.000 10.020 3.100 425.000 149.000
Egg, whole, cooked, hard-boiled 10.000 12.580 50.000 1.190 0.000 10.610 3.267 424.000 155.000
Mushrooms, raw 10.000 2.900 5.000 1.040 1.200 0.330 0.046 0.000 25.000
Source Magnesium
mg
Protein
g
Calcium mg Iron
mg
Fiber
g
Fat g
Total
Fat g
Saturated
Cholesterol
mg
kcal
Collards, raw 9.000 2.450 145.000 0.190 3.600 0.420 0.055 0.000 30.000
Mangos, raw 9.000 0.510 10.000 0.130 1.800 0.270 0.066 0.000 65.000
Lettuce, iceberg (includes crisphead types), raw 9.000 1.010 19.000 0.500 1.400 0.190 0.025 0.000 12.000
Apricots, raw 8.000 1.400 14.000 0.540 2.400 0.390 0.027 0.000 48.000
Plums, raw 7.000 0.790 4.000 0.100 1.500 0.620 0.049 0.000 55.000
Melons, honeydew, raw 7.000 0.460 6.000 0.070 0.600 0.100 0.025 0.000 35.000
Grapes, red or green (european type varieties, such as, Thompson seedless), raw 6.000 0.660 11.000 0.260 1.000 0.580 0.189 0.000 71.000
Pears, raw 6.000 0.390 11.000 0.250 2.400 0.400 0.022 0.000 59.000
Lettuce, cos or romaine, raw 6.000 1.620 36.000 1.100 1.700 0.200 0.026 0.000 14.000
Blueberries, raw 5.000 0.670 6.000 0.170 2.700 0.380 0.032 0.000 56.000
Cranberries, raw 5.000 0.390 7.000 0.200 4.200 0.200 0.017 0.000 49.000
Milk, human 3.400 1.030 32.200 0.030 0.000 4.380 2.009 13.900 69.563
Pomegranates, raw 3.000 0.950 3.000 0.300 0.600 0.300 0.038 0.000 68.000
Seaweed, laver, raw 2.000 5.810 70.000 1.800 0.300 0.280 0.061 0.000 35.000

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