Magnesium Rating Chart

Magnesium Rating Chart

Prologue to Magnesium Rating System Chart

To more readily assist you with recognizing food varieties that highlight a high grouping of supplements for the calories they contain, we made a Food Rating System. This framework permits us to feature the food varieties that are particularly wealthy specifically supplements. 

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The accompanying diagram shows the Magnesium Rich Foods that are either an amazing, generally excellent, or great wellspring of magnesium. Close to every food name, you'll observe the serving size we used to compute the food's supplement organization, the calories contained in the serving, how much magnesium contained in one serving size of the food, the percent Daily Value (DV%) that this sum addresses, the supplement thickness that we determined for this food and supplement, and the rating we laid out in our rating framework. 

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For the greater part of our supplement evaluations, we embraced the public authority guidelines for food marking that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

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Magnesium Rich Foods ranked as quality sources of magnesium
Food	Serving Size	Cals	Amount (mg)	DRI/DV (%)	Nutrient Density	Magnesium Rich Foods Rating
Spinach	1 cup	41.4	156.60	39	17.0	excellent
Swiss Chard	1 cup	35.0	150.50	38	19.4	excellent
Beet Greens	1 cup	38.9	97.92	24	11.3	excellent
Pumpkin Seeds	0.25 cup	180.3	190.92	48	4.8	very good
Summer Squash	1 cup	36.0	43.20	11	5.4	very good
Turnip Greens	1 cup	28.8	31.68	8	4.9	very good
Soybeans	1 cup	297.6	147.92	37	2.2	good
Sesame Seeds	0.25 cup	206.3	126.36	32	2.8	good
Black Beans	1 cup	227.0	120.40	30	2.4	good
Quinoa	0.75 cup	222.0	118.40	30	2.4	good
Cashews	0.25 cup	221.2	116.80	29	2.4	good
Sunflower Seeds	0.25 cup	204.4	113.75	28	2.5	good
Navy Beans	1 cup	254.8	96.46	24	1.7	good
Tempeh	4 oz	222.3	87.32	22	1.8	good
Buckwheat	1 cup	154.6	85.68	21	2.5	good
Pinto Beans	1 cup	244.5	85.50	21	1.6	good
Brown Rice	1 cup	216.4	83.85	21	1.7	good
Barley	0.33 cup	217.1	81.57	20	1.7	good
Lima Beans	1 cup	216.2	80.84	20	1.7	good
Millet	1 cup	207.1	76.56	19	1.7	good
Kidney Beans	1 cup	224.8	74.34	19	1.5	good
Oats	0.25 cup	151.7	69.03	17	2.0	good
Tofu	4 oz	164.4	65.77	16	1.8	good
Almonds	0.25 cup	132.2	61.64	15	2.1	good
Rye	0.33 cup	188.5	61.35	15	1.5	good
Wheat	1 cup	151.1	58.24	15	1.7	good
Papaya	1 medium	118.7	57.96	14	2.2	good
Flaxseeds	2 TBS	74.8	54.88	14	3.3	good
Green Peas	1 cup	115.7	53.72	13	2.1	good
Tuna	4 oz	147.4	47.63	12	1.5	good
Scallops	4 oz	125.9	41.96	10	1.5	good
Collard Greens	1 cup	62.7	39.90	10	2.9	good
Beets	1 cup	74.8	39.10	10	2.4	good
Broccoli	1 cup	54.6	32.76	8	2.7	good
Brussels Sprouts	1 cup	56.2	31.20	8	2.5	good
Raspberries	1 cup	64.0	27.06	7	1.9	good
Winter Squash	1 cup	75.8	26.65	7	1.6	good
Cabbage	1 cup	43.5	25.50	6	2.6	good
Asparagus	1 cup	39.6	25.20	6	2.9	good
Kale	1 cup	36.4	23.40	6	2.9	good
Green Beans	1 cup	43.8	22.50	6	2.3	good
Tomatoes	1 cup	32.4	19.80	5	2.8	good
Cantaloupe	1 cup	54.4	19.20	5	1.6	good
Strawberries	1 cup	46.1	18.72	5	1.8	good
Bok Choy	1 cup	20.4	18.70	5	4.1	good
Mustard Greens	1 cup	36.4	18.20	5	2.2	good
Cumin	2 tsp	15.8	15.37	4	4.4	good
Parsley	0.50 cup	10.9	15.20	4	6.3	good
Watermelon	1 cup	45.6	15.20	4	1.5	good
Mustard Seeds	2 tsp	20.3	14.80	4	3.3	good
Fennel	1 cup	27.0	14.79	4	2.5	good
Leeks	1 cup	32.2	14.56	4	2.0	good
Basil	0.50 cup	4.9	13.57	3	12.5	good
Cucumber	1 cup	15.6	13.52	3	3.9	good
Romaine Lettuce	2 cups	16.0	13.16	3	3.7	good
Cauliflower	1 cup	28.5	11.16	3	1.8	good
Celery	1 cup	16.2	11.11	3	3.1	good
Bell Peppers	1 cup	28.5	11.04	3	1.7	good
Cloves	2 tsp	11.5	10.88	3	4.3	good

Magnesium Rich Foods Rating	Rule
excellent	DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10%
very good	DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5%
good	DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5%

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