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Magnesium, Mg

Essential nutrient
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Magnesium, Mg Food List (top 100)

Food Name Nutrient Density Energy Density Insulin Load
Mollusks, clam, mixed species, canned, liquid 13.7 0.02 0.3
Dock, raw 11.6 0.22 1.4
Dock, cooked, boiled, drained, without salt 11.0 0.20 1.4
Dock, cooked, boiled, drained, with salt 11.0 0.20 4.0
Chard, swiss, cooked, boiled, drained, without salt 10.6 0.20 3.1
Chard, swiss, cooked, boiled, drained, with salt 10.6 0.20 3.1
Chard, swiss, raw 10.5 0.19 3.1
Spinach, cooked, boiled, drained, without salt 9.3 0.23 3.3
Spinach, cooked, boiled, drained, with salt 9.3 0.23 3.3
Epazote, raw 9.3 0.32 3.8
Swamp cabbage, (skunk cabbage), raw 9.1 0.19 3.1
Purslane, cooked, boiled, drained, without salt 9.1 0.18 4.4
Purslane, cooked, boiled, drained, with salt 9.1 0.18 4.4
Lambsquarters, raw (Northern Plains Indians) 8.4 0.47 3.0
Spinach, raw 8.3 0.23 3.3
Vinespinach, (basella), raw 8.3 0.19 4.4
Lambsquarters, steamed (Northern Plains Indians) 8.3 0.48 4.5
Purslane, raw 8.3 0.20 4.5
Spinach, canned, regular pack, drained solids 8.0 0.23 2.8
Nopales, raw 7.9 0.16 1.8
Beet greens, raw 7.7 0.22 1.7
Nopales, cooked, without salt 7.6 0.15 2.0
Spices, basil, dried 7.4 2.33 27.2
Spinach, canned, no salt added, solids and liquids 7.1 0.19 2.1
Spinach, canned, regular pack, solids and liquids 7.1 0.19 2.7
Seaweed, irishmoss, raw 7.1 0.49 11.8
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt 7.1 0.32 6.3
Balsam-pear (bitter gourd), leafy tips, raw 6.8 0.30 6.3
Wheat bran, crude 6.8 2.16 33.1
Cowpeas, leafy tips, cooked, boiled, drained, without salt 6.7 0.22 5.4
Cowpeas, leafy tips, cooked, boiled, drained, with salt 6.7 0.22 5.4
Seaweed, kelp, raw 6.7 0.43 9.5
New Zealand spinach, raw 6.7 0.14 1.8
Basil, fresh 6.7 0.23 2.7
Mollusks, snail, raw 6.6 0.90 11.0
Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt 6.6 0.34 6.8
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated 6.5 0.31 2.3
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry 6.4 2.59 18.9
New zealand spinach, cooked, boiled, drained, with salt 6.4 0.12 1.5
New Zealand spinach, cooked, boiled, drained, without salt 6.4 0.12 1.5
Amaranth leaves, cooked, boiled, drained, with salt 6.2 0.21 5.5
Amaranth leaves, cooked, boiled, drained, without salt 6.2 0.21 5.5
Spinach, frozen, chopped or leaf, unprepared 6.1 0.29 4.3
Seaweed, agar, raw 6.1 0.26 6.6
Cattail, Narrow Leaf Shoots (Northern Plains Indians) 6.0 0.25 1.3
Beet greens, cooked, boiled, drained, with salt 6.0 0.27 3.8
Beet greens, cooked, boiled, drained, without salt 6.0 0.27 3.8
Seaweed, agar, dried 6.0 3.06 76.7
Spices, coriander leaf, dried 5.9 2.79 54.0
Borage, raw 5.9 0.21 4.1
Rice bran, crude 5.8 3.16 39.2
Cardoon, raw 5.8 0.17 2.9
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 5.7 0.34 4.2
Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt 5.7 0.34 4.2
Amaranth leaves, raw 5.6 0.23 5.7
Seaweed, wakame, raw 5.6 0.45 10.1
Borage, cooked, boiled, drained, without salt 5.3 0.25 4.7
Borage, cooked, boiled, drained, with salt 5.3 0.25 4.7
Seeds, cottonseed flour, low fat (glandless) 5.0 3.32 81.5
Cardoon, cooked, boiled, drained, with salt 5.0 0.20 3.5
Spearmint, dried 4.9 2.85 35.2
Kale, scotch, raw 4.9 0.42 8.5
Malabar spinach, cooked 4.8 0.23 2.3
Prickly pears, raw 4.8 0.41 6.4
Seeds, cottonseed meal, partially defatted (glandless) 4.8 3.67 83.2
Chives, freeze-dried 4.8 3.11 55.5
Kale, scotch, cooked, boiled, drained, without salt 4.7 0.28 5.7
Kale, scotch, cooked, boiled, drained, with salt 4.7 0.28 6.9
Seeds, cottonseed flour, partially defatted (glandless) 4.6 3.59 74.9
Pumpkin leaves, raw 4.6 0.19 4.7
Cardoon, cooked, boiled, drained, without salt 4.5 0.22 4.1
Watercress, raw 4.4 0.11 2.2
Jute, potherb, raw 4.3 0.34 8.9
Arugula, raw 4.3 0.25 3.5
Mollusks, conch, baked or broiled 4.2 1.30 16.4
Pumpkin leaves, cooked, boiled, drained, without salt 4.1 0.21 2.7
Pumpkin leaves, cooked, boiled, drained, with salt 4.1 0.21 2.7
Spices, dill weed, dried 4.1 2.53 53.4
Okra, raw 3.9 0.33 5.3
Jute, potherb, cooked, boiled, drained, without salt 3.8 0.37 7.7
Jute, potherb, cooked, boiled, drained, with salt 3.8 0.37 7.7
Pumpkin, flowers, cooked, boiled, drained, with salt 3.7 0.15 2.9
Sweet potato leaves, raw 3.7 0.42 4.9
Pumpkin flowers, cooked, boiled, drained, without salt 3.7 0.15 3.0
Prickly pears, raw (Northern Plains Indians) 3.7 0.42 4.9
Okra, cooked, boiled, drained, with salt 3.7 0.22 3.0
Okra, cooked, boiled, drained, without salt 3.7 0.22 3.0
Pumpkin flowers, raw 3.6 0.15 3.9
Thyme, fresh 3.5 1.01 13.6
Squash, zucchini, baby, raw 3.5 0.21 3.6
Celtuce, raw 3.5 0.18 2.5
Fireweed, leaves, raw 3.4 1.03 11.3
Soybean, curd cheese 3.3 1.51 13.9
Beans, navy, mature seeds, sprouted, raw 3.3 0.67 17.2
Swamp cabbage (skunk cabbage), cooked, boiled, drained, with salt 3.3 0.20 3.5
Swamp cabbage (skunk cabbage), cooked, boiled, drained, without salt 3.3 0.20 3.5
Cowpeas, leafy tips, raw 3.3 0.29 7.1
Cabbage, chinese (pak-choi), raw 3.2 0.13 2.2
Capers, canned 3.1 0.23 3.0
Okra, frozen, unprepared 3.1 0.30 5.3

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