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 · INDB · USDA · CoFID · Ciqual · AFCD

✓ 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	Sea lettuce (ulva sp.), dried or dehydrated)	2780	897%	Ciqual
2	Sea lettuce (Enteromorpha sp.), dried or dehydrated	2440	787%	Ciqual
3	Sea thong (Himanthalia elongata), dried or dehydrated	1620	523%	Ciqual
4	Carragheen mosses (Chondrus crispus), dried or dehydrated	1230	397%	Ciqual
5	Wakame (Undaria pinnatifida), dried or dehydrated	1110	358%	Ciqual
6	Kombu or Japanese kelp (Laminaria japonica), dried or dehydrated	1050	339%	Ciqual
7	Toothed wrack or bladder wrack (Fucus serratus et vesiculosus), dried or dehydrated	885	285%	Ciqual
8	North Atlantic rockweed (Ascophyllum nodosum), dried or dehydrated	836	270%	Ciqual
9	Sea belt (Saccharina latissima), dried or dehydrated	834	269%	Ciqual
10	Tangle (Laminaria digitata), dried or dehydrated	800	258%	Ciqual
11	Crude rice bran	781	252%	USDA
12	Rice bran	781	252%	Ciqual
13	Seaweed, agar, dried	770	248%	USDA
14	Seaweed, agar, dried	770	248%	Ciqual
15	Seeds, cottonseed meal, partially defatted (glandless)	760	245%	USDA
16	Seeds, cottonseed flour, partially defatted (glandless)	721	233%	USDA
17	Seeds, cottonseed flour, low fat (glandless) कपास के बीज का आटा, कम वसा (ग्लैंडलेस)	716	231%	USDA
18	Spices, basil, dried	711	229%	USDA
19	Dried basil	711	229%	Ciqual
20	Seeds, hemp seed, hulled	700	226%	USDA
21	Spices, coriander leaf, dried	694	224%	USDA
22	Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry	692	223%	USDA
23	Dried coriander leaves	690	223%	CoFID
24	Protein powder, hemp seed based प्रोटीन पाउडर, हेम्प सीड आधारित	670	216%	AFCD
25	Seed, hemp, dried	650	210%	AFCD
26	Freeze-dried chives	640	206%	USDA
27	Dried agar	620	200%	CoFID
28	Crude wheat bran	611	197%	USDA
29	Seaweed, kombu, dried, raw	610	197%	CoFID
30	Molokhia powder (dried jute leaves)	609	196%	Ciqual

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.