Magnesium Rich Foods Chart

For a healthy body, magnesium is an important nutrient. It is good for many processes taking place in the body.

It is a protein-making machine that makes the bones strong. It also improves blood pressure. Some of the magnesium-rich foods charts are below:

Magnesium Rich Foods Chart

Magnesium Content in Carrot

100 grams of carrots gives 41 calories. It is a root vegetable with bright color and a crunchy taste. It is rich in magnesium which is 11.68 mg.

It also contains phosphorus of about 35.4 mg and calcium of 35.6 mg. Carrots also have a minor amount of iron and potassium.

Many other nutrients like Vitamin E, and Vitamin B6 are present. Folic acid is also present in a single serving of carrot.

Eating 100 grams of carrot daily can protect you from cardio problems. It helps to prevent different kinds of cancers.

It reduces the risk of a heart attack because of having a property of low cholesterol level. It is perfect for losing weight and improving eye health. 

Magnesium in Rice

100 grams of white rice has a treasure of magnesium and selenium. It gives about 130 calories in total. It has 3 percent of magnesium, 35 mg of potassium, and many other micronutrients which help the bodywork.

Vitamin D, B6, carbohydrates, and fat content are also present in rice. Rice is a staple food that is a favorite almost all over the world.

It improves digestion and relieves constipation problems. It is rich in magnesium which aids in maintaining heart health and bone strength.

Eating 100 grams of basmati rice can reduce the risk of diabetes. It is also proven as diabetic friendly due to the low amount of sugar content in it.

Magnesium in Potato

100 grams of potato have 8490 mg of magnesium, which is quite enough from a nutritional point of view. 100 grams of potato gives 92 calories to the body.

17 percent of Vitamin C and 21 grams of carbs are also the content of potatoes. Potatoes are healthy because the intake of 100 grams of potato lowers blood pressure.

High blood pressure is the main cause of heart disease. It is a filling vegetable for a long time. It helps in weight loss and keeps the cholesterol level in check.

Also Read: Potassium Rich Foods

Magnesium in Bananas

100 grams of bananas give 27 mg of magnesium and 89 calories. It also contains some amount of fiber, fats, sugar, vitamins, and minerals.

Proteins, minerals, zinc, and potassium are also present in bananas. Bananas have enough starch which is helpful in gut health. It maintains blood sugar levels.

The high potassium content present in bananas maintains blood pressure. It keeps the heart healthy. It is a healthy food due to the high amount of useful content in it.

Magnesium in Avocados

100 grams of avocado gives 160 calories. It is a combination of many nutrients like carbs, proteins, and fats. It also has many micronutrients which are vital for the body. It has 29 mg of magnesium in it. 

Eating 100 grams of avocado keeps cholesterol levels in balance. It is rich in many nutrients which are good for digestion, weight loss, and heart wellness.

It helps in moderating the blood sugar level. There is high content of potassium and magnesium in bananas. It plays an important role in the low risk of heart attacks.

Magnesium in Raisins

100 grams of raisin contain 299 calories. Magnesium content is very high in it, which is 32 mg. Raisins are rich in proteins and carbs. It also has many Vitamins and minerals are also packed in a single seed of raisin.

Raisins contain soluble fiber, which minimizes stomach problems. It helps to increase the appetite by aiding the digestive system.

It has anti-inflammatory properties which enhance gut health and intestine functioning. It is also healthy because it lowers the threat of heart diseases. Its potassium-rich content makes the blood pressure balanced and normal.

Magnesium in Spinach

Spinach is a green leafy vegetable having 87 mg of magnesium. It gives 23 calories in a whole 100 grams. It has a 91 percent water content and a minor amount of sugar and fats.

While it has enough protein and carbs. It is a superfood with many nutrients. Spinach has multivitamin properties which enhance the growth of hairs.

Iron content in spinach is crucial for skin and bone health, which is also a hurdle for cancerous cells. It reduced the threat of asthma due to the intake of crucial nutrients in spinach.

It is good for blood pressure regulation because of having high potassium content. It lessens the risk of bone fracture and helps in constipation problems. 

Magnesium in Peanuts

It has 168 mg of potassium and gives 567 calories. It has a high amount of protein and fats which are 25.8 grams and 49.24 grams. It also has the least amount of carbohydrates and other micronutrients.

100 grams of peanuts intake can be a good source of fats for the body because of having a rich amount of fats in it.

It helps in maintaining cholesterol levels. They are popular due to their rich source of magnesium and protein. It is helpful for weight loss and lessens the risk of gallstones and heart problems.

Magnesium in Almonds

Almonds have 262 mg of magnesium in 100 grams of serving. It gives about 279 calories. It is rich in fats, potassium, and protein. 22 grams of calcium and 21 gram of calcium and iron are also present in almonds.

Almond intake assists blood and sugar control. High potassium content in almonds boosts metabolism.

It also helps in controlling blood pressure. 100 grams of almonds can diminish or lower the risk of heart diseases. Almonds intake has also proven good for weight loss.

Magnesium in Pumpkin Seeds

Pumpkin seeds contain 262 mg of magnesium and give 541 calories. It has a wide range of other nutrients like fiber, sugar, fats, and proteins.

Pumpkin seeds are rich in multi nutrients like magnesium, and zinc. It is an antioxidant. It reduces inflammation and helps to prevent many cancerous diseases.

Intake of pumpkin seeds also helps in reducing the signs of overactive bladder. It boosts urinary functioning. Magnesium-rich food is good for bone health and diabetes.

Also Read: Zinc Rich Foods Chart

Magnesium in Cashews

It gives 533 calories and has a content of magnesium of about 292 mg. It also has fiber protein, minerals, and other Vitamins.

Cashews are smaller in size but rich in magnesium and fiber, which are crucial for brain and bone health. Cashews help lower blood pressure and cholesterol level.

Cashews are rich in fiber which defends against diabetes. Cashews are a good source of magnesium and manganese. It is the source of energy production.

There is a wide range of fruits and nuts according to their calorie and nutritional base. According to the above magnesium-rich food chart, you can choose the nuts or fruits of your own choice.