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Magnesium Rich Ethnic Foods


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We have sorted our complete nutrition and vitamin database, based on amount of Magnesium in Ethnic Foods. Click on a food item or beverage below to give a full nutrition breakdown, for example Piki bread, made from blue cornmeal (Hopi). In this food example the amount of Magnesium per 100g, is 181 mg. This corresponds to 45.25 % of the RDA for Magnesium. Each item listed at the bottom of the page can be scaled for different amounts, from the list of Ethnic Foods high in Magnesium.

Highest Magnesium Content per 100g

The Magnesium content ranges from 235 mg for Hazelnuts, beaked (Northern Plains Indians) through to 26 mg for Raspberries, wild (Northern Plains Indians) in 100g. The difference between the highest and lowest values gives a range of 209 mg of Magnesium per 100g.The range of calories for these foods is from 628 kcal through to 62 kcal.

This gives a range for the recommended nutrition value for the 50 foods listed below from 58.75 % of the daily recommended value through to the lowest nutritional percentage of 6.5 % of the Magnesium daily value. The recommended daily allowance (also referred to as recommended dietary allowance) is 400 mg of Magnesium.

From this list of foods there are 1 foods which contain greater than 50% of the RDA per 100g of Magnesium.

For a complete list we also have a list of Magnesium rich foods

Highest Amount of Magnesium per Serving

Please remember that the above gives an accurate value in 100g for high Magnesium foods. For example 100g of Hazelnuts, beaked (Northern Plains Indians) contains 235 mg of Magnesium. However, there are other factors to consider when you are assessing your Magnesium nutritional requirements. You should also take into account portion sizes when you are considering the Magnesium nutritional content.

For Hazelnuts, beaked (Northern Plains Indians), which contains the highest amount of Magnesium in 100 g, the amount of Magnesium in a typical serving of 1 nut (or 0.4 g) is 0.94 mg.This is 0.24 % of the recommended daily value.

The food with the highest Magnesium content per typical serving is Lambsquarters, steamed (Northern Plains Indians) which contains 106.6 mg in 1 cup (or 65 g).The precentage of the recommended daily value for this serving is 26.65 %.

For each item listed below the serving size can be rescaled to show the nutritional breakdown as well as the Magnesium content.


 

List of Ethnic Foods High in Magnesium per 100g

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1. Hazelnuts, beaked (Northern Plains Indians) - Magnesium
  235 mg of Magnesium per 100g (58.75 %DV).
  For this serving the amount of Calories is 628 kcal per 100g(31 %DV cals).
  A typical serving of 1 nut (or 0.4g), Magnesium nutritional content is 0.94 mg (0.24 %DV).  Calories per serving are 2.51 kcal (0 %DV cals).
  Other food servings - 1 oz (or 28.35g), Magnesium content is 66.62 mg (16.66 %DV).  Calories per serving are 178.04 kcal (9 %DV cals).
2. Piki bread, made from blue cornmeal (Hopi) - Magnesium
  181 mg of Magnesium per 100g (45.25 %DV).
  For this serving the amount of Calories is 390 kcal per 100g(20 %DV cals).
  A typical serving of 1 piece (or 28g), Magnesium nutritional content is 50.68 mg (12.67 %DV).  Calories per serving are 109.2 kcal (5 %DV cals).
  Other food servings - 1 piece (or 19g), Magnesium content is 34.39 mg (8.6 %DV).  Calories per serving are 74.1 kcal (4 %DV cals).
3. Lambsquarters, steamed (Northern Plains Indians) - Magnesium
  164 mg of Magnesium per 100g (41 %DV).
  For this serving the amount of Calories is 48 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 65g), Magnesium nutritional content is 106.6 mg (26.65 %DV).  Calories per serving are 31.2 kcal (2 %DV cals).
4. Lambsquarters, raw (Northern Plains Indians) - Magnesium
  163 mg of Magnesium per 100g (40.75 %DV).
  For this serving the amount of Calories is 47 kcal per 100g(2 %DV cals).
  A typical serving of 1 leaf (or 0.9g), Magnesium nutritional content is 1.47 mg (0.37 %DV).  Calories per serving are 0.42 kcal (0 %DV cals).
5. Corn, dried, yellow (Northern Plains Indians) - Magnesium
  149 mg of Magnesium per 100g (37.25 %DV).
  For this serving the amount of Calories is 419 kcal per 100g(21 %DV cals).
  A typical serving of 1 oz (or 28.35g), Magnesium nutritional content is 42.24 mg (10.56 %DV).  Calories per serving are 118.79 kcal (6 %DV cals).
6. Wocas, dried seeds, Oregon, Yellow pond lily, Nuphar lutea (OR) - CY0617B - Magnesium
  86 mg of Magnesium per 100g (21.5 %DV).
  For this serving the amount of Calories is 361 kcal per 100g(18 %DV cals).
  A typical serving of 1 oz (or 28.35g), Magnesium nutritional content is 24.38 mg (6.1 %DV).  Calories per serving are 102.34 kcal (5 %DV cals).
7. Rose Hips, wild (Northern Plains Indians) - Magnesium
  69 mg of Magnesium per 100g (17.25 %DV).
  For this serving the amount of Calories is 162 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 127g), Magnesium nutritional content is 87.63 mg (21.91 %DV).  Calories per serving are 205.74 kcal (10 %DV cals).
8. Plains Pricklypear, raw (Northern Plains Indians) - Magnesium
  69 mg of Magnesium per 100g (17.25 %DV).
  For this serving the amount of Calories is 42 kcal per 100g(2 %DV cals).
  A typical serving of 1 pad peeled (or 19g), Magnesium nutritional content is 13.11 mg (3.28 %DV).  Calories per serving are 7.98 kcal (0 %DV cals).
  Other food servings - 1 pad (or 61g), Magnesium content is 42.09 mg (10.52 %DV).  Calories per serving are 25.62 kcal (1 %DV cals).
9. Prairie Turnips, raw (Northern Plains Indians) - Magnesium
  63 mg of Magnesium per 100g (15.75 %DV).
  For this serving the amount of Calories is 156 kcal per 100g(8 %DV cals).
  A typical serving of 1 bulb peeled (or 12.6g), Magnesium nutritional content is 7.94 mg (1.99 %DV).  Calories per serving are 19.66 kcal (1 %DV cals).
10. Cattail, Narrow Leaf Shoots (Northern Plains Indians) - Magnesium
  63 mg of Magnesium per 100g (15.75 %DV).
  For this serving the amount of Calories is 25 kcal per 100g(1 %DV cals).
  A typical serving of 1 shoot (or 19g), Magnesium nutritional content is 11.97 mg (2.99 %DV).  Calories per serving are 4.75 kcal (0 %DV cals).
11. Whale, beluga, meat, dried (Alaska Native) - Magnesium
  63 mg of Magnesium per 100g (15.75 %DV).
  For this serving the amount of Calories is 327 kcal per 100g(16 %DV cals).
  A typical serving of 1 strip (or 45g), Magnesium nutritional content is 28.35 mg (7.09 %DV).  Calories per serving are 147.15 kcal (7 %DV cals).
12. Salmon, red (sockeye), filets with skin, smoked (Alaska Native) - Magnesium
  58 mg of Magnesium per 100g (14.5 %DV).
  For this serving the amount of Calories is 345 kcal per 100g(17 %DV cals).
  A typical serving of 1 filet (or 108g), Magnesium nutritional content is 62.64 mg (15.66 %DV).  Calories per serving are 372.6 kcal (19 %DV cals).
  Other food servings - 1 strip (or 136g), Magnesium content is 78.88 mg (19.72 %DV).  Calories per serving are 469.2 kcal (23 %DV cals).
13. Stinging Nettles, blanched (Northern Plains Indians) - Magnesium
  57 mg of Magnesium per 100g (14.25 %DV).
  For this serving the amount of Calories is 42 kcal per 100g(2 %DV cals).
  A typical serving of 1 cup (or 89g), Magnesium nutritional content is 50.73 mg (12.68 %DV).  Calories per serving are 37.38 kcal (2 %DV cals).
14. Bread, kneel down (Navajo) - Magnesium
  55 mg of Magnesium per 100g (13.75 %DV).
  For this serving the amount of Calories is 195 kcal per 100g(10 %DV cals).
  A typical serving of 1 oz (or 28.35g), Magnesium nutritional content is 15.59 mg (3.9 %DV).  Calories per serving are 55.28 kcal (3 %DV cals).
15. Prairie Turnips, boiled (Northern Plains Indians) - Magnesium
  49 mg of Magnesium per 100g (12.25 %DV).
  For this serving the amount of Calories is 129 kcal per 100g(6 %DV cals).
  A typical serving of 1 bulb (or 14g), Magnesium nutritional content is 6.86 mg (1.72 %DV).  Calories per serving are 18.06 kcal (1 %DV cals).
16. Tamales, masa and pork filling (Hopi) - Magnesium
  35 mg of Magnesium per 100g (8.75 %DV).
  For this serving the amount of Calories is 168 kcal per 100g(8 %DV cals).
  A typical serving of 4 oz (or 113g), Magnesium nutritional content is 39.55 mg (9.89 %DV).  Calories per serving are 189.84 kcal (9 %DV cals).
17. Tortilla, blue corn, Sakwavikaviki (Hopi) - Magnesium
  32 mg of Magnesium per 100g (8 %DV).
  For this serving the amount of Calories is 276 kcal per 100g(14 %DV cals).
  A typical serving of 1 piece (or 57g), Magnesium nutritional content is 18.24 mg (4.56 %DV).  Calories per serving are 157.32 kcal (8 %DV cals).
18. Mutton, cooked, roasted (Navajo) - Magnesium
  31 mg of Magnesium per 100g (7.75 %DV).
  For this serving the amount of Calories is 234 kcal per 100g(12 %DV cals).
  A typical serving of 1 oz (or 28.35g), Magnesium nutritional content is 8.79 mg (2.2 %DV).  Calories per serving are 66.34 kcal (3 %DV cals).
19. Chokecherries, raw, pitted (Northern Plains Indians) - Magnesium
  27 mg of Magnesium per 100g (6.75 %DV).
  For this serving the amount of Calories is 162 kcal per 100g(8 %DV cals).
  A typical serving of 1 cup (or 154g), Magnesium nutritional content is 41.58 mg (10.4 %DV).  Calories per serving are 249.48 kcal (12 %DV cals).
20. Raspberries, wild (Northern Plains Indians) - Magnesium
  26 mg of Magnesium per 100g (6.5 %DV).
  For this serving the amount of Calories is 62 kcal per 100g(3 %DV cals).
  A typical serving of 1 cup (or 130g), Magnesium nutritional content is 33.8 mg (8.45 %DV).  Calories per serving are 80.6 kcal (4 %DV cals).

Magnesium in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables




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