Mineralsmg

Magnesium-Rich Indian Foods

Daily Requirement (RDA)

340

mg/day

Adult Male

310

mg/day

Adult Female

200

mg/day

Child

Source: ICMR 2020

#	Food	mg/100g	% RDA ♂	% RDA ♀	Source
1	Crude rice bran	781	230%	252%	USDA
2	Agar seaweed	770	226%	248%	USDA
3	Cottonseed meal seeds	760	224%	245%	USDA
4	Cottonseed flour seeds	721	212%	233%	USDA
5	Cottonseed flour seeds	716	211%	231%	USDA
6	Basil spices	711	209%	229%	USDA
7	Hemp seed seeds	700	206%	226%	USDA
8	Coriander leaf spices	694	204%	224%	USDA
9	Canadian cultivated emi-tsunomata seaweed	692	204%	223%	USDA
10	Freeze-dried chives	640	188%	206%	USDA
11	Crude wheat bran	611	180%	197%	USDA
12	Sun country cereals ready-to-eat	606	178%	195%	USDA
13	Spearmint	602	177%	194%	USDA
14	Pumpkin and squash seed kernels seeds	592	174%	191%	USDA
15	Pumpkin and squash seed kernels seeds	550	162%	177%	USDA
16	Pumpkin and squash seed kernels seeds	550	162%	177%	USDA
17	Watermelon seed kernels seeds	515	151%	166%	USDA
18	Nutritional shake mix beverages	500	147%	161%	USDA
19	Dry powder cocoa	499	147%	161%	USDA
20	Dry powder cocoa	476	140%	154%	USDA
21	Dry powder cocoa	476	140%	154%	USDA
22	Unilever beverages	473	139%	153%	USDA
23	Dill weed spices	451	133%	145%	USDA
24	Cumin seeds Jira	442	130%	143%	IFCT
25	Cottonseed kernels seeds	440	129%	142%	USDA
26	Celery seed spices	440	129%	142%	USDA
27	Full-fat soy flour	429	126%	138%	USDA
28	Sage spices	428	126%	138%	USDA
29	Sunflower seeds Surya mukhi	413	121%	133%	IFCT
30	Instant breakfast powder beverage	410	121%	132%	USDA

All values per 100g edible portion. Data from IFCT 2017, INDB, and USDA FoodData Central.

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