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35 lists of foods rich in magnesium

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Discover the 35 lists of foods rich in magnesium.

Foods richest in magnesium

Magnesium is a trace element present in many foods. However, still too many people are not consuming enough of the amounts recommended by health professionals.

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Essential to the basic nutritional intake, magnesium also plays a direct role in the assimilation of calcium and vitamin C.

Known for its anti-stress properties, this mineral is also important for regulating the transmission of nerve impulses, hence the benefits associated with it on concentration and memory.

The body does not have magnesium reserves, it should be provided daily. Some deficiencies can especially cause chronic fatigue and a feeling of stress. It is therefore important to know your needs to better cover them.

To get the most out of magnesium, here are two quick tips: steam vegetables instead of boiling them, and prefer whole foods to processed foods. And to get an optimal daily intake, check out our list of foods rich in magnesium!

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1. Almonds

100 g of almonds contain an average of 232 mg of magnesium.

Almonds are sources of magnesium, copper, and vitamin B2.

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2. Peanuts

100 g of roasted and salted peanuts contain an average of 168 mg of magnesium.

Peanuts are a source of antioxidants and magnesium.

3. Snails

100 g of snails contain an average of 250 mg of magnesium.

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Snails are a source of iron, calcium, phosphorus, and copper.

4. Brown rice

100 g of brown rice contains almost 50 mg of magnesium.

Brown rice is a source of fiber, protein, and calcium. 

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5. Chickpeas

100 g of cooked chickpeas contain almost 30 mg of magnesium.

Chickpeas are sources of copper, folate, and phosphorus. 

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6. Banana

100 g of bananas contain more than 33 mg of magnesium.

Source: National Food Safety Agency (ANSES)

Bananas are a source of potassium and vitamins B6 and B9.

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7. White beans

100 g of cooked white beans contain almost 60 mg of magnesium.

White beans are a source of iron. They are rich in calcium, potassium, and vitamin B9.

8. Peas

100 g of freshly cooked peas contain almost 30 mg of magnesium.

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Peas are sources of iron, vitamin C, and copper.

9. Hazelnuts

100 g of hazelnuts contain almost 90 mg of magnesium.

Hazelnuts are a source of copper, vitamin E, and phosphorus.

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10. Pistachios

100 g of roasted and salted pistachios contain an average of 105 mg of magnesium.

Pistachios are a source of copper, vitamin B6, and phosphorus.

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11. Shelled Nuts

100 g shelled nuts contain on average 126 mg magnesium.

Nuts are a source of iron and zinc.

12. Cornmeal

100 g of cornmeal contains an average of 35 mg of magnesium.

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Cornmeal is also a source of phosphorus.

13. Dark chocolate

100 g of dark chocolate contains an average of 206 mg of magnesium.

Dark chocolate is rich in antioxidants.

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14. Wholemeal bread

100 g of wholemeal bread contains an average of 108 mg of magnesium.

Wholemeal bread is a source of carbohydrates and rich in fiber and phosphorus.

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15. Lentils

100 g of cooked lentils contain more than 35 mg of magnesium.

Lentils are a source of antioxidants, they are rich in iron and fiber.

16. Prawns

100 g of cooked prawns contain almost 60 mg of magnesium.

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The prawns are a source of iron and sodium.

17. Wheat flour

100 g of wheat flour contains up to 90 mg of magnesium.

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18. Cocoa powder

100 g of cocoa powder contains an average of 376 mg of magnesium.

Cocoa powder is rich in flavonoids and potassium.

19. Swiss chard

100 g of cooked chard contains almost 23 mg of magnesium.

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Swiss chard is rich in fiber. It is a source of iron and vitamin K.

20. Dates

100g of dates contain almost 50mg of magnesium.

The date is a source of copper.

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21. Pasta

100 g of cooked pasta contains approximately 25 mg of magnesium.

Pasta is rich in fiber and is a source of group B vitamins.

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22. Spinach

100 g of raw spinach contains almost 70 mg of magnesium.

100 g of cooked spinach contains almost 40 mg of magnesium.

Spinach is a source of vitamin A and iron. 

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23. Sardines in oil

100 g of sardines in oil contain almost 40 mg of magnesium.

Sardines in oil are a source of vitamins A, B, and D, and phosphorus.

24. Molds

100 g of mussels boiled in water contain almost 80 mg of magnesium.

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Mussels are rich in omega 3 and vitamin B12. They are a source of selenium and phosphorus.

25. Hulls

100 g of cockles contain almost 50 mg of magnesium.

Hulls are rich in iron, phosphorus, and zinc.

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26. Gruyere

100g of Gruyere contains almost 40mg of magnesium.

Gruyere is a source of calcium, vitamin D, and phosphorus.

26. Prunes

100 g of prunes contain almost 35 mg of magnesium.

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Prunes are a source of iron and magnesium.

27. Seaweed

The algae are usually very rich in magnesium. This mineral can represent up to 5% of its dry weight (5 g per 100 g).

Marine algae are a source of copper, iron, and vitamins K and B9.

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28. Cashew nuts

100 g of roasted and salted cashews contain an average of 247 mg of magnesium.

Cashews are sources of copper, magnesium, and phosphorus.

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29. Seabream

100 g of sea bream contains an average of 31 mg of magnesium.

Sea bream is a source of phosphorus and vitamin B12.

30. Hake

100 g of hake contains almost 35 mg of magnesium.

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Pollock is a source of vitamin D, selenium, and phosphorus.

31. Oysters

100 g of oysters contain almost 82 mg of magnesium.

Oysters are sources of copper, iron, and zinc.

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32. Mackerel

100 g of smoked mackerel contains an average of 42 mg of magnesium.

100 g of baked mackerel contains almost 30 mg of magnesium.

Mackerel is rich in omega 3. It is a source of iron, iodine, and selenium.

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33. Rabbit

100 g of rabbit contains almost 32 mg of magnesium.

Rabbits are a source of protein and iron.

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34. Coconut

100 g of dried coconut contains almost 90 mg of magnesium.

Coconut is rich in lipids. It is a source of iron and phosphorus. 

35. Wheat germ

100 g of wheat germ contains an average of 256 mg of magnesium.

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