Top Magnesium-Rich Plant-Based Foods
CIQUAL (Centre d'Information sur la Qualité des Aliments - Food Quality Information Center) provides precise data on foods, including their magnesium content. Here is a list of the main food sources rich in magnesium, according to data generally available in databases like CIQUAL:
1. Oilseeds and seeds
- Pumpkin seeds: very rich in magnesium, about 500 mg/100 g.
- Almonds: around 270 mg/100 g.
- Hazelnuts: about 160 mg/100 g.
- Cashew nuts: about 260 mg/100 g.
- Sunflower seeds: about 350 mg/100 g.
2. Whole grains
- Wheat bran: about 400 mg/100 g.
- Quinoa: about 70 mg/100 g (cooked).
- Wholemeal bread: about 80 mg/100 g.
- Oat flakes: about 130 mg/100 g.
3. Legumes
- Lentils: about 60 mg/100 g (cooked).
- Chickpeas: about 50 mg/100 g (cooked).
- Red beans: about 50 mg/100 g (cooked).
4. Chocolate and cocoa
- Dark chocolate (70-85% cocoa): about 290 mg/100 g.
- Cocoa powder (unsweetened): over 400 mg/100 g.
5. Seafood
- Periwinkles: about 300 mg/100 g.
- Mussels: about 80 mg/100 g.
- Fatty fish (mackerel, salmon): about 30-50 mg/100 g.
6. Fruits and vegetables
- Cooked spinach: about 50 mg/100 g.
- Bananas: about 30 mg/100 g.
- Avocados: about 30 mg/100 g.
7. Magnesium-rich mineral waters
Some mineral waters are also important sources of magnesium:
- Hépar: about 119 mg/L.
- Contrex: about 84 mg/L.
- Rozana: about 160 mg/L.
These values may vary slightly depending on the specific food and its preparation method. If you want precise data for a specific food, it is advisable to consult the CIQUAL database directly.
