Magnesium is a mineral found in nuts, seeds, wholegrains, beans, green vegetables and some fish. This page sets out what may be said about magnesium under the authorised UK wording and which foods carry the most of it per 100 g.
Magnesium is a mineral found in nuts, seeds, wholegrains, beans, green vegetables and some fish.
The reference intake used on UK labels (the NRV) is 375 mg a day. A food is a source of magnesium when 100 g carries at least 15 % of that (56.3 mg) and high in magnesium at 30 % (113 mg). Those are the thresholds every food page here uses.
What Magnesium does in the body.
Magnesium contributes to normal muscle function, to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.
Magnesium contributes to normal muscle function, to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.
That is the authorised wording, and it is credited to the nutrient itself. Nothing on this page goes beyond it.
How much counts as a source.
The Nutrient Reference Value for magnesium on UK labels is 375 mg a day. A food counts as a source of magnesium at 15 % of that per 100 g (56.3 mg) and as high in magnesium at 30 % (113 mg); drinks use half those percentages per 100 ml. Those are the thresholds every food page here applies, and the only basis on which a food page says “source of” or “high in”.
Foods with the most magnesium, per 100 g.
Per 100 g, these are the foods in the database with the most magnesium. Dishes and recipes are left out so the list shows single foods.
184 % of the NRV per 100 g. Full nutrition facts for Coriander leaves, dried.
165 % of the NRV per 100 g. Full nutrition facts for Agar, dried.
163 % of the NRV per 100 g. Full nutrition facts for Seaweed, kombu, dried, raw.
139 % of the NRV per 100 g. Full nutrition facts for Cocoa powder.
136 % of the NRV per 100 g. Full nutrition facts for Melon seeds.
125 % of the NRV per 100 g. Full nutrition facts for Seaweed, wakame, dried, raw.
125 % of the NRV per 100 g. Full nutrition facts for Spinach, dried.
120 % of the NRV per 100 g. Full nutrition facts for Dill, dried.
115 % of the NRV per 100 g. Full nutrition facts for Sage, dried, ground.
112 % of the NRV per 100 g. Full nutrition facts for Courgette, dried.
112 % of the NRV per 100 g. Full nutrition facts for Basil, dried, ground.
109 % of the NRV per 100 g. Full nutrition facts for Brazil nuts, kernel only.
107 % of the NRV per 100 g. Full nutrition facts for Sunflower seeds, toasted.
104 % of the NRV per 100 g. Full nutrition facts for Sunflower seeds.
104 % of the NRV per 100 g. Full nutrition facts for Bran, wheat.
101 % of the NRV per 100 g. Full nutrition facts for Tahini paste.
99 % of the NRV per 100 g. Full nutrition facts for Sesame seeds.
93 % of the NRV per 100 g. Full nutrition facts for Marjoram, dried.
93 % of the NRV per 100 g. Full nutrition facts for Tarragon, dried, ground.
88 % of the NRV per 100 g. Full nutrition facts for Coffee, powder, instant.
Where Magnesium comes from in food.
coriander leaves (690 mg), agar (620 mg), seaweed (610 mg), cocoa powder (520 mg), melon seeds (510 mg), spinach (470 mg), dill (450 mg), sage (430 mg)
Magnesium in the Immufix formula.
Magnesium is declared on the Immufix label at 70 mg per 25 g scoop, which is 18.7 % of the NRV. The full list of declared nutrients is on The Science page.
Questions people ask.
Under UK labelling rules a food is a source of magnesium at 15 % of the NRV per 100 g, which is 56.3 mg, and high in magnesium at 30 %, which is 113 mg.
Where the numbers come from.
Food figures from the UK Composition of Foods Integrated Dataset (CoFID, 2021), per 100 g; reference values from Regulation (EU) 1169/2011 Annex XIII as retained in GB law; claim wording from Wording already published on the site's Science page. Contains public sector information licensed under the Open Government Licence v3.0. All foods A to Z.
One scoop, every nutrient declared.
Every vitamin and mineral in Immufix, its amount per scoop and its share of the reference intake, is on The Science page.
See what’s in the scoop