The magnesium we can obtain from food is found in fish (mackerel, tuna, and salmon), fruits and berries (avocado, bananas, figs, and blackcurrants), dairy products (yogurt, milk, and cheese), and meat (chicken, beef, and pork). Other foods may contain high amounts of magnesium but have low bioavailability.
Magnesium in Fish
- Mackerel - 97 mg per 100 g
- Tuna - 64 mg per 100 g (tuna may contain environmental toxins)
- Salmon - 29 mg per 100 g (farmed salmon may contain environmental toxins)
Magnesium in Fruits and Berries
- Avocado - 29 mg per 100 g
- Bananas - 27 mg per 100 g
- Figs - 68 mg per 100 g
- Blackcurrants - 17 mg per 100 g
Magnesium in Dairy Products
- Yogurt - 19 mg per 100 g
- Milk - 10 mg per 100 g
- Cheese - 24 mg per 100 g
Magnesium in Meat
- Chicken - 23 mg per 100 g
- Beef - 21 mg per 100 g
- Pork - 28 mg per 100 g
Bioavailability of Magnesium
Many believe that vegetables, nuts, seeds, grains, and legumes are good sources of magnesium, but unfortunately, the bioavailability from these foods is a limiting factor. Bioavailability refers to the proportion of a nutrient that is absorbed into the bloodstream and utilized by the body. For magnesium, bioavailability can be influenced by various factors, including the presence of other nutrients and compounds in the food. One of the main challenges in obtaining sufficient magnesium from vegetables, nuts, seeds, grains, and legumes is the presence of antinutrients like oxalates and phytates. These compounds bind to magnesium and other minerals, forming insoluble complexes that the body cannot efficiently absorb. Oxalates, for example, are found in high levels in spinach and can reduce magnesium absorption. Phytates, which are present in many vegetables and grains, also inhibit magnesium absorption. Leafy greens like spinach, Swiss chard, and kale are known for their high magnesium content. However, despite their high magnesium levels, their bioavailability is not optimal. Therefore, the milligram amounts listed below are not fully indicative of actual absorption.
Magnesium in Leafy Greens
- Spinach - 79 mg per 100 g (not recommended)
- Swiss chard - 81 mg per 100 g (not recommended)
- Kale - 47 mg per 100 g (not recommended)
Magnesium in Nuts and Seeds
- Almonds - 270 mg per 100 g (not recommended)
- Cashews - 292 mg per 100 g (not recommended)
- Pumpkin seeds - 535 mg per 100 g (not recommended)
- Sunflower seeds - 325 mg per 100 g (not recommended)
Magnesium in Whole Grains
- Brown rice - 44 mg per 100 g (not recommended)
- Oats - 177 mg per 100 g (not recommended)
- Quinoa - 64 mg per 100 g (not recommended)
- Whole-grain bread - 75 mg per 100 g (not recommended)
Magnesium in Legumes
- Black beans - 70 mg per 100 g (not recommended)
- Chickpeas - 48 mg per 100 g (not recommended)
- Lentils - 36 mg per 100 g (not recommended)
- Soybeans - 86 mg per 100 g (not recommended)
Other Sources of Magnesium
- Dark chocolate - 228 mg per 100 g
- Mineral water - varying amounts depending on the source
