Magnesium & food

Since the body cannot produce magnesium on its own, we need to obtain it from 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.


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


Requirement calculator