Magnesium & food
MAGNESIUM AND FOOD:
The aim of a balanced diet is to provide the body with all essential nutrients. This includes magnesium, which is involved in many vital functions in the body. In order to meet daily magnesium requirements, the German Nutrition Society (DGE) recommends a daily intake of 300 to 350 mg of magnesium for adults, depending on gender. Food plays an important role in obtaining magnesium.
WHICH FOODS CONTAIN MAGNESIUM AND HOW MUCH?
Although magnesium is found in many foods, the amounts they contain vary significantly. Nuts, seeds and pulses are very good sources of magnesium, while fruits and vegetables are best relied on as a source of vitamins, fibre and other minerals.
By the way: Even foods like dark chocolate may be included as part of a magnesium-rich diet. However, it also contains a lot of fat and should therefore be consumed in moderation.
The tables below provide a general ranking of selected foods according to their magnesium content (high, moderate and low).
| High magnesium content >150 mg/100 g | |
|---|---|
| Cashews | 270 mg |
| Dark chocolate | 290 mg |
| Peanuts | 163 mg |
| Pumpkin seeds | 535 mg |
| Rice (brown) | 157 mg |
| Sunflower seeds | 420 mg |
| Wheat bran | 550 mg |
| Wheat germ | 308 mg |
| Moderate magnesium content 50 – 150 mg/100 g | |
|---|---|
| Beans (white) | 130 mg |
| Herring | 61 mg |
| Pasta | 67 mg |
| Peas | 120 mg |
| Rolled oats | 140 mg |
| Shrimp | 67 mg |
| Spinach | 58 mg |
| Wholemeal bread | 90 mg |
| Low magnesium content <500 mg/100 g | |
|---|---|
| Bananas | 36 mg |
| Beef (fillet) | 21 mg |
| Emmental cheese (45% FDM) | 33 mg |
| Pork (fillet) | 22 mg |
| Salmon | 29 mg |
| Trout | 27 mg |
| Whole milk | 12 mg |
| Yoghurt | 12 mg |
