How much magnesium are you taking every day?
Nuts, spinach and wholemeal bread are real “magnesium heroes”. But are you getting enough of them every day? Take the test to see how much magnesium is contained in the foods you’ve consumed today.
Click on the arrow to reveal the drop-down menu.
Die Tabelle ist folgend zu lesen: Nahrungsmittelname - Magnesium-Gehalt pro 100 g des Nahrungsmittels - Portionsgröße - Anzahl
Food |
Magnesium content in 100 g of food |
Portion size |
Quantity |
|---|---|---|---|
|
Fruit and vegetables
|
|||
|
Pineapple slices (tin)
|
17 mg
|
100 g
|
|
|
Apple
|
6 mg
|
125 g
|
|
|
Apricot
|
10 mg
|
40 g
|
|
|
Artichokes
|
26 mg
|
150 g
|
|
|
Avocados
|
30 mg
|
150 g
|
|
|
Banana
|
36 mg
|
140 g
|
|
|
Pear
|
8 mg
|
120 g
|
|
|
Cauliflower
|
17 mg
|
150 g
|
|
|
Broccoli
|
24 mg
|
150 g
|
|
|
Blackberries
|
30 mg
|
100 g
|
|
|
Strawberries
|
15 mg
|
100 g
|
|
|
Lamb's lettuce
|
13 mg
|
100 g
|
|
|
Curly kale
|
31 mg
|
150 g
|
|
|
Cucumber
|
8 mg
|
150 g
|
|
|
Raspberries
|
30 mg
|
100 g
|
|
|
Redcurrants
|
13 mg
|
100 g
|
|
|
Blackcurrants
|
17 mg
|
100 g
|
|
|
Potatoes
|
20 mg
|
80 g
|
|
|
Sour cherries
|
8 mg
|
100 g
|
|
|
Sweet cherries
|
11 mg
|
100 g
|
|
|
Kiwi fruit
|
24 mg
|
40 g
|
|
|
Kohlrabi
|
43 mg
|
150 g
|
|
|
Lettuce
|
11 mg
|
100 g
|
|
|
Mandarin orange
|
11 mg
|
40 g
|
|
|
Carrot
|
18 mg
|
150 g
|
|
|
Orange
|
14 mg
|
150 g
|
|
|
Sweet pepper
|
12 mg
|
100 g
|
|
|
Peach
|
9 mg
|
120 g
|
|
|
Plum
|
10 mg
|
30 g
|
|
|
Mushrooms
|
13 mg
|
120 g
|
|
|
Leeks
|
18 mg
|
150 g
|
|
|
Radishes
|
8 mg
|
20 g
|
|
|
Rhubarb
|
13 mg
|
40 g
|
|
|
Brussels sprouts
|
22 mg
|
150 g
|
|
|
Red cabbage
|
18 mg
|
150 g
|
|
|
Bean sprouts
|
19 mg
|
100 g
|
|
|
Asparagus
|
20 mg
|
150 g
|
|
|
Spinach
|
58 mg
|
150 g
|
|
|
Tomato
|
14 mg
|
120 g
|
|
|
Grapes
|
9 mg
|
100 g
|
|
|
Meat and fish
|
|||
|
Ham sausage
|
18 mg
|
25 g
|
|
|
Bratwurst (sausage)
|
15 mg
|
150 g
|
|
|
Cervelat sausage
|
11 mg
|
25 g
|
|
|
Currywurst (sausage)
|
25 mg
|
150 g
|
|
|
Duck
|
22 mg
|
125 g
|
|
|
Pork sausage
|
13 mg
|
100 g
|
|
|
Trout
|
26,5 mg
|
150 g
|
|
|
Prawns
|
67 mg
|
100 g
|
|
|
Mince
|
15 mg
|
125 g
|
|
|
Pike
|
26,5 mg
|
150 g
|
|
|
Halibut
|
35 mg
|
150 g
|
|
|
Herring
|
31 mg
|
150 g
|
|
|
Chicken
|
38 mg
|
125 g
|
|
|
Cod
|
25 mg
|
150 g
|
|
|
Veal
|
16 mg
|
125 g
|
|
|
Calf's liver
|
19 mg
|
125 g
|
|
|
Kasseler (smoked pork chop)
|
15 mg
|
125 g
|
|
|
Crab
|
67 mg
|
100 g
|
|
|
Salmon
|
29 mg
|
150 g
|
|
|
Meatloaf
|
23 mg
|
100 g
|
|
|
Liver paste
|
15 mg
|
25 g
|
|
|
Mackerel
|
30 mg
|
150 g
|
|
|
Pickled herring
|
39 mg
|
90 g
|
|
|
Turkey
|
27 mg
|
125 g
|
|
|
Beef (loin)
|
23 mg
|
125 g
|
|
|
Salami
|
11 mg
|
25 g
|
|
|
Sardines (tin)
|
24 mg
|
100 g
|
|
|
Ham (pork, baked)
|
24 mg
|
25 g
|
|
|
Pork (cutlet)
|
24 mg
|
150 g
|
|
|
Pollack
|
57 mg
|
150 g
|
|
|
Teewurst (sausage spread)
|
22 mg
|
25 g
|
|
|
Tuna (tin)
|
32 mg
|
150 g
|
|
|
Viennese sausage
|
15 mg
|
125 g
|
|
|
Pike perch
|
50 mg
|
150 g
|
|
|
Beverages
|
|||
|
Apple juice
|
4 mg
|
200 g
|
|
|
Cola
|
1 mg
|
200 g
|
|
|
Coffee
|
6 mg
|
150 g
|
|
|
Mineral water (Volvic)
|
1 mg
|
200 g
|
|
|
Orange juice (freshly squeezed)
|
12 mg
|
200 g
|
|
|
Red wine
|
10 mg
|
125 g
|
|
|
Black tea
|
3 mg
|
150 g
|
|
|
Champagne
|
8 mg
|
125 g
|
|
|
Grape juice
|
9 mg
|
200 g
|
|
|
White wine
|
11 mg
|
125 g
|
|
|
Wheat beer (full strength)
|
10 mg
|
300 g
|
|
|
Fast food and ready meals
|
|||
|
Cheeseburger
|
20 mg
|
120 g
|
|
|
Hamburger
|
18 mg
|
120 g
|
|
|
Margherita pizza
|
18 mg
|
300 g
|
|
|
Salami pizza
|
17 mg
|
300 g
|
|
|
Chips
|
20 mg
|
100 g
|
|
|
Sweet foods and spreads
|
|||
|
Shortbread
|
23 mg
|
5 g
|
|
|
Jam
|
7 mg
|
15 g
|
|
|
Honey
|
3 mg
|
10 g
|
|
|
Marzipan
|
120 mg
|
30 g
|
|
|
Milk chocolate
|
86 mg
|
6 g
|
|
|
Nougat
|
65 mg
|
20 g
|
|
|
Dark chocolate
|
175 mg
|
6 g
|
|
|
Nuts
|
|||
|
Peanuts
|
163 mg
|
30 g
|
|
|
Hazelnuts
|
156 mg
|
30 g
|
|
|
Almonds
|
170 mg
|
30 g
|
|
|
Pistachio nuts
|
158 mg
|
30 g
|
|
|
Walnuts
|
129 mg
|
30 g
|
|
|
Pulses and grains
|
|||
|
Kidney beans, white
|
140 mg
|
50 g
|
|
|
Cornflakes
|
14 mg
|
150 g
|
|
|
Peas (fresh)
|
116 mg
|
50 g
|
|
|
Peas (green, tin)
|
27 mg
|
50 g
|
|
|
Oat flakes
|
137 mg
|
10 g
|
|
|
Crispbread
|
68 mg
|
10 g
|
|
|
Pumpkin seeds
|
534 mg
|
10 g
|
|
|
Lentils
|
129 mg
|
50 g
|
|
|
Corn (whole grain)
|
120 mg
|
50 g
|
|
|
Multigrain bread
|
70 mg
|
40 g
|
|
|
Muesli
|
65 mg
|
50 g
|
|
|
Pasta
|
67 mg
|
80 g
|
|
|
Rice, natural
|
157 mg
|
50 g
|
|
|
Rye (whole grain)
|
120 mg
|
50 g
|
|
|
Rye mix bread
|
40 mg
|
40 g
|
|
|
Bread roll
|
30 mg
|
25 g
|
|
|
Sunflower seeds
|
420 mg
|
10 g
|
|
|
Wholegrain pasta
|
62 mg
|
80 g
|
|
|
White bread
|
24 mg
|
35 g
|
|
|
Wheat (whole grain)
|
147 mg
|
50 g
|
|
|
Wheat mix bread
|
75 mg
|
35 g
|
|
|
Rusks
|
16 mg
|
10 g
|
|
|
Milk, dairy products, fats
|
|||
|
Butter
|
3 mg
|
5 g
|
|
|
Full-fat cheese
|
53 mg
|
30 g
|
|
|
Buttermilk
|
14,5 mg
|
150 g
|
|
|
Camembert, 45% fat
|
17 mg
|
30 g
|
|
|
Edam, 45% fat
|
36 mg
|
30 g
|
|
|
Egg
|
13 mg
|
60 g
|
|
|
Emmental, 45% fat
|
35 mg
|
30 g
|
|
|
Gouda 40% fat
|
28 mg
|
30 g
|
|
|
Yoghurt, 3.5% fat
|
12 mg
|
150 g
|
|
|
Kefir
|
13 mg
|
150 g
|
|
|
Skimmed milk
|
14 mg
|
200 g
|
|
|
Margarine
|
13 mg
|
5 g
|
|
|
Mayonnaise 80% fat
|
23 mg
|
10 g
|
|
|
Mozzarella
|
23 mg
|
30 g
|
|
|
Quark
|
12 mg
|
30 g
|
|
|
Unskimmed milk
|
12 mg
|
200 g
|
|
