nutrient

Magnesium

An essential mineral used by hundreds of enzyme systems and involved in muscle, nerve, glucose and bone physiology.

Magnesium is widely distributed in foods. Intake from food and the amount in a supplement are separate records.

What it does

Magnesium helps enzymes use ATP, supports protein synthesis and contributes to normal nerve transmission and muscle contraction. It also participates in bone structure and glucose regulation.

Where it comes from

Nuts, seeds, legumes, whole grains and leafy vegetables provide magnesium; refining and processing can change food amounts. Food composition values retain their specific preparation and serving basis.

Food sources

Per 100 g

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Pumpkin seeds	500 mg	142.86–166.67%
Ground flaxseed	372 mg	106.29–124%
Chia seeds, dry	326 mg	93.14–108.67%
Almonds	258 mg	73.71–86%
Almonds, dry-roasted and salted	258 mg	73.71–86%

Show 46 more foods

Food amounts and reference percentages, both per 100 g
Food	Per 100 g	Daily reference
Anchovies, canned in olive oil, drained	228 mg	65.14–76%
Peanuts, raw	180 mg	51.43–60%
English walnuts, raw	142 mg	40.57–47.33%
Rolled oats	126 mg	36–42%
Brown rice, long-grain, raw	115 mg	32.86–38.33%
Lentils	107 mg	30.57–35.67%
Spinach	92.9 mg	26.54–30.97%
Spinach, raw (SR Legacy 2018)	79 mg	22.57–26.33%
Hummus, commercial	71.1 mg	20.31–23.7%
Atlantic sardines, canned in oil (SR Legacy 2018)	39 mg	11.14–13%
Lentils, cooked and salted (SR Legacy 2018)	36 mg	10.29–12%
Hass avocado, raw	32.8 mg	9.37–10.93%
Braised chicken breast	32 mg	9.14–10.67%
Rainbow trout, wild, raw (SR Legacy 2018)	31 mg	8.86–10.33%
Atlantic salmon, farmed, cooked (SR Legacy 2018)	30 mg	8.57–10%
Chickpeas, canned and rinsed	28.4 mg	8.11–9.47%
Banana, ripe, raw	28 mg	8–9.33%
Atlantic salmon, farmed, raw (SR Legacy 2018)	27 mg	7.71–9%
White rice, long-grain, raw	26.5 mg	7.57–8.83%
Salmon	26.2 mg	7.49–8.73%
Chicken breast, raw	26.2 mg	7.49–8.73%
Russet potato, raw	25.6 mg	7.31–8.53%
Atlantic salmon, farmed, raw	25.4 mg	7.26–8.47%
Light tuna, canned in water, drained	22.7 mg	6.49–7.57%
Braised chicken drumstick	22.4 mg	6.4–7.47%
Soy milk, unsweetened and shelf-stable	21.5 mg	6.14–7.17%
Orange sweet potato, peeled and raw	19.1 mg	5.46–6.37%
Beef ribeye, raw	16.7 mg	4.77–5.57%
Ground beef, 90% lean and 10% fat	16.5 mg	4.71–5.5%
Roasted beef tenderloin	13.7 mg	3.91–4.57%
Pie pumpkin, raw	12.8 mg	3.66–4.27%
Strawberries, raw	12.5 mg	3.57–4.17%
Mature carrots, raw	12.4 mg	3.54–4.13%
Low-fat milk, 1% and fortified	12 mg	3.43–4%
Grape tomatoes, raw	11.9 mg	3.4–3.97%
Plain whole-milk yogurt	11.4 mg	3.26–3.8%
Whole egg, raw, frozen and pasteurized	11.2 mg	3.2–3.73%
Carrots, frozen and unprepared	10.8 mg	3.09–3.6%
Greek yogurt, plain nonfat	10.7 mg	3.06–3.57%
Navel orange, raw	10.7 mg	3.06–3.57%
Orange bell pepper, raw	10.4 mg	2.97–3.47%
Canned diced tomatoes	9.8 mg	2.8–3.27%
Cottage cheese, 2% fat	8.9 mg	2.54–2.97%
Blueberries, raw	6.18 mg	1.77–2.06%
Oat milk, unsweetened and refrigerated	5.91 mg	1.69–1.97%
Red Delicious apple, raw	4.7 mg	1.34–1.57%

Compared with EFSA’s adult reference of 300–350 mg/day. The percentage range reflects different adult reference groups.

About these amounts

These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.

Healthy European adults; women / men. Adequate intake: 300–350 mg/day. These are population references, not individual targets.

Portions recorded by the source

Almonds, dry-roasted and salted: 1 cup (135 g) — 348.3 mg, 99.51–116.1% of the daily reference.
Hummus, commercial: 2 tablespoon (33.9 g) — 24.1 mg, 6.89–8.03% of the daily reference.
Braised chicken breast: 1 piece (174 g) — 55.68 mg, 15.91–18.56% of the daily reference.
Light tuna, canned in water, drained: 1 can (142 g) — 32.23 mg, 9.21–10.74% of the daily reference.
Braised chicken drumstick: 1 drumstick (104 g) — 23.3 mg, 6.66–7.77% of the daily reference.
Roasted beef tenderloin: 1 roast (462 g) — 63.29 mg, 18.08–21.1% of the daily reference.
Low-fat milk, 1% and fortified: 1 cup (246 g) — 29.52 mg, 8.43–9.84% of the daily reference.
Greek yogurt, plain nonfat: 1 container (156 g) — 16.69 mg, 4.77–5.56% of the daily reference.
Canned diced tomatoes: 1 cup (245 g) — 24.01 mg, 6.86–8% of the daily reference.
Cottage cheese, 2% fat: 1 cup (220 g) — 19.58 mg, 5.59–6.53% of the daily reference.

The source records and EFSA guidance are linked in References below.

Roles and processes

Bone
Magnesium supports function of Bone
Magnesium contributes to bone structure and to processes involved in bone metabolism.

Worth knowing

Blood shows only part of the picture. Most magnesium is in bone and cells. A routine blood measurement does not fully describe those stores.

A closer look

Supplement safety

Supplemental magnesium can cause diarrhoea and can interfere with some medicines. Kidney disease and other conditions change safety context.

Elemental magnesium and the named salt

A supplement may contain magnesium citrate, oxide or another compound. The US Supplement Facts panel gives the amount of elemental magnesium, not the weight of the whole compound. Different forms can be absorbed differently; the compound name and the declared magnesium amount answer different questions.

References

Source-checked local draft.
Human editorial review pending.

European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
NIH Office of Dietary SupplementsIron: Fact Sheet for Health ProfessionalsChecked 2026-09-05
NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05

Take it into the kitchen

Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.

Banana & peanut oats · 8 min →

Berry yogurt oats · 5 min →

Apple & walnut porridge · 10 min →

All 40 easy meals →