Mineralsmg

Foods Rich in Magnesium

Involved in 300+ enzymatic reactions including energy production, muscle/nerve function, and blood sugar control. Many Indians are sub-clinically deficient.

IFCT 2017 (India) + INDB + USDA FoodData Central

✓ Key Benefits

Supports muscle and nerve function
Regulates blood sugar
Required for energy production
Promotes bone health

Deficiency Signs

Muscle cramps and spasms
Fatigue
Irregular heartbeat
Mood disturbances

Higher needs:Type 2 diabetics · Elderly · People with GI disorders

Daily Requirement (RDA)

340

mg/day

Adult Male

310

mg/day

Adult Female

200

mg/day

Child (4–9 yrs)

Source: ICMR 2020

Top 30 Foods Rich in Magnesium

Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.

#	Food	mg/100g	% DV	DB
1	Crude rice bran	781	252%	USDA
2	Agar seaweed	770	248%	USDA
3	Cottonseed meal seeds	760	245%	USDA
4	Cottonseed flour seeds	721	233%	USDA
5	Cottonseed flour seeds कपास के बीज का आटा, कम वसा (ग्लैंडलेस)	716	231%	USDA
6	Basil spices	711	229%	USDA
7	Hemp seed seeds	700	226%	USDA
8	Coriander leaf spices	694	224%	USDA
9	Canadian cultivated emi-tsunomata seaweed	692	223%	USDA
10	Freeze-dried chives	640	206%	USDA
11	Crude wheat bran	611	197%	USDA
12	Sun country cereals ready-to-eat	606	195%	USDA
13	Spearmint	602	194%	USDA
14	Pumpkin and squash seed kernels seeds	592	191%	USDA
15	Pumpkin and squash seed kernels seeds	550	177%	USDA
16	Pumpkin and squash seed kernels seeds	550	177%	USDA
17	Watermelon seed kernels seeds तरबूज के बीज के बीज (सूखे)	515	166%	USDA
18	Nutritional shake mix beverages	500	161%	USDA
19	Dry powder cocoa	499	161%	USDA
20	Dry powder cocoa	476	154%	USDA
21	Dry powder cocoa	476	154%	USDA
22	Unilever beverages	473	153%	USDA
23	Dill weed spices	451	145%	USDA
24	Cumin seeds Jira	442	143%	IFCT
25	Celery seed spices	440	142%	USDA
26	Cottonseed kernels seeds	440	142%	USDA
27	Full-fat soy flour	429	138%	USDA
28	Sage spices	428	138%	USDA
29	Sunflower seeds Surya mukhi	413	133%	IFCT
30	Chocolate powder beverages	410	132%	USDA

IFCT 2017 · INDB · USDA FoodData Central · per 100g edible portion% DV based on ICMR 2020 RDA

Frequently Asked Questions

How much Magnesium do I need daily?▼

The recommended daily allowance (RDA) for Magnesium is 340mg/day for adult men and 310mg/day for adult women, based on ICMR 2020 guidelines for India.

What does Magnesium do for the body?▼

Supports muscle and nerve function. Regulates blood sugar. Required for energy production. Promotes bone health.

What happens if I don't get enough Magnesium?▼

Magnesium deficiency can lead to: Muscle cramps and spasms, Fatigue, Irregular heartbeat, Mood disturbances. Adequate intake through diet or supplementation is recommended.