Magnesium nyob rau hauv cov zaub mov (cov lus)

Cov rooj no tau txais los ntawm qhov nruab nrab txhua hnub xav tau rau magnesium yog sib npaug ntawm 400 mg ntawm Kem "Feem pua ​​ntawm kev ua kom tau txhua hnub" qhia pom tias feem pua ​​ntawm 100 grams ntawm cov khoom lag luam txaus siab rau txhua hnub tib neeg xav tau cov magnesium.

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COV KHOOM NOJ KHOOM HAUS HIGH IN MAGNESIUM:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Sesame	540 mg	135%
Nplej nyom	448 mg	112%
Sunflower noob (paj noob hlis noob)	317 mg	79%
Cashews	270 mg	68%
Buckwheat (lis)	258 mg	65%
Ntoo thuv ceev	251 mg	63%
Buckwheat hmoov nplej	251 mg	63%
Oat bran	235 mg	59%
Almonds	234 mg	59%
Taum pauv (lis)	226 mg	57%
Buckwheat (tsis qab zib)	200 mg	50%
peanuts	182 mg	46%
Paj noob hlis halva	178 mg	45%
Mash	174 mg	44%
Seaweed	170 mg	43%
Mis nyuj skimmed	160 mg	40%
Hazelnuts	160 mg	40%
Pob tawb (nqaij)	150 mg	38%
Barley (lis)	150 mg	38%
Cov mis qhuav 15%	139 mg	35%
Oats (nplej)	135 mg	34%
Qhob noom xim kasfes	133 mg	33%
Caviar liab liab	129 mg	32%
Oat plaub ya ri “Hercules”	129 mg	32%
nqaij qaib peas	126 mg	32%
Pistachios	121 mg	30%
Walnut	120 mg	30%
Rye (zeeg)	120 mg	30%

Saib daim ntawv teev cov khoom lag luam tag nrho

Cov ntsiab lus ntawm cov magnesium hauv cov noob txiv thiab cov noob:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
peanuts	182 mg	46%
Walnut	120 mg	30%
Acorns, qhuav	82 mg	21%
Ntoo thuv ceev	251 mg	63%
Cashews	270 mg	68%
Sesame	540 mg	135%
Almonds	234 mg	59%
Sunflower noob (paj noob hlis noob)	317 mg	79%
Pistachios	121 mg	30%
Hazelnuts	160 mg	40%

Cov ntsiab lus magnesium ntawm cereals, khoom noj khoom haus thiab pulses:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Peas (shelled)	88 mg	22%
Ntsuab peas (tshiab)	38 mg	10%
Buckwheat (lis)	258 mg	65%
Pob tawb (nqaij)	150 mg	38%
Buckwheat (tsis qab zib)	200 mg	50%
Pob kws zom	30 mg	8%
semolina	18 mg	5%
Tsom iav	116 mg	29%
Pearl barley	40 mg	10%
Nplej nplej	60 mg	15%
Groats hulled millet (polished)	83 mg	21%
Rice	50 mg	13%
Barley groats	50 mg	13%
Qab zib pob kws	37 mg	9%
Macaroni los ntawm hmoov nplej ntawm 1 qib	45 mg	11%
Cov nplej zom los ntawm hmoov nplej V / s	76 mg	19%
Mash	174 mg	44%
Buckwheat hmoov nplej	251 mg	63%
Pob kws hmoov nplej	30 mg	8%
Oat hmoov	110 mg	28%
Oat hmoov (oatmeal)	111 mg	28%
Cov hmoov nplej ntawm 1 qib	44 mg	11%
Nplej hmoov nplej qib 2	73 mg	18%
Cov hmoov nplej	16 mg	4%
Hmoov Nplej Duab	94 mg	24%
Hmoov nplej rye	60 mg	15%
Rye hmoov wholemeal	75 mg	19%
Hmoov nplej rye noob	25 mg	6%
Mov nplej	30 mg	8%
nqaij qaib peas	126 mg	32%
Oats (nplej)	135 mg	34%
Oat bran	235 mg	59%
Nplej nyom	448 mg	112%
Nplej (nplej, mos ntau yam)	108 mg	27%
Nplej (nplej, tawv qib)	114 mg	29%
Mov (lis)	116 mg	29%
Rye (zeeg)	120 mg	30%
Taum pauv (lis)	226 mg	57%
Taum (lis)	103 mg	26%
Taum (legumes)	26 mg	7%
Oat plaub ya ri “Hercules”	129 mg	32%
Lentils (lis)	80 mg	20%
Barley (lis)	150 mg	38%

Cov ntsiab lus magnesium nyob hauv cov txiv hmab txiv ntoo thiab cov txiv ntoo:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Apricot	8 mg	2%
Avocado	29 mg	7%
Kaum tsib	14 mg	4%
txiv moj mab	21 mg	5%
Txiv puv luj	11 mg	3%
Txiv kab ntxwv	13 mg	3%
Watermelon	12 mg	3%
Txiv tsawb	42 mg	11%
cranberries	7 mg	2%
Grapes	17 mg	4%
cherry	26 mg	7%
blueberries	7 mg	2%
txiv kab ntxwv qaub	10 mg	3%
Txiv moj coos	12 mg	3%
Cov nyob	30 mg	8%
dib pag	13 mg	3%
BlackBerry	29 mg	7%
Txiv pos nphuab	18 mg	5%
Txiv hmab txiv ntoo tshiab	17 mg	4%
kiwi	25 mg	6%
cranberry	15 mg	4%
gooseberry	9 mg	2%
Txiv qaub	12 mg	3%
Raspberry	22 mg	6%
Mango	10 mg	3%
Mandarin	11 mg	3%
Huab Xeeb	29 mg	7%
nectarine	9 mg	2%
Hiav txwv buckthorn	30 mg	8%
papaya	21 mg	5%
Txiv duaj	16 mg	4%
Cov txiv kab ntxwv qaub	6 mg	2%
Kab liab	33 mg	8%
aronia	14 mg	4%
ntws	9 mg	2%
Dawb currants	9 mg	2%
Liab currants	17 mg	4%
Ciav dub	31 mg	8%
feijoa ua	9 mg	2%
Pauj kev chim	56 mg	14%
cherry	24 mg	6%
blueberries	6 mg	2%
Cib	8 mg	2%
apples	9 mg	2%

Cov ntsiab lus magnesium nyob hauv cov zaub thiab tshuaj ntsuab:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Basil (ntsuab)	64 mg	16%
Eggplant	9 mg	2%
rutabaga	14 mg	4%
Qhiav (hauv paus)	43 mg	11%
Zucchini	9 mg	2%
zaub pob	16 mg	4%
Zaub cob pob	21 mg	5%
Zaub pob qe	40 mg	10%
kohlrabi	30 mg	8%
Zaub pob, liab,	16 mg	4%
zaub pob	13 mg	3%
Savoy zaub qhwv	9 mg	2%
Cauliflower	17 mg	4%
Qos yaj ywm	23 mg	6%
Cilantro (ntsuab)	26 mg	7%
Cress (zaub ntsuab)	38 mg	10%
Dandelion nplooj (zaub ntsuab)	36 mg	9%
Ntsuab dos (tus cwj mem)	18 mg	5%
Zoo li	10 mg	3%
dos	14 mg	4%
Carrots	38 mg	10%
Seaweed	170 mg	43%
Dib	14 mg	4%
Fern	34 mg	9%
Parsnip (hauv paus)	22 mg	6%
Cov kua txob qab (Bulgarian)	7 mg	2%
Zaub txhwb qaib (ntsuab)	85 mg	21%
Zaub txhwb qaib (hauv paus)	22 mg	6%
Txiv lws suav (lws suav)	20 mg	5%
Rhubarb (zaub ntsuab)	17 mg	4%
Ntsia pa	13 mg	3%
Dub radish	22 mg	6%
Lub Neej	17 mg	4%
Zaub xas lav (zaub ntsuab)	40 mg	10%
Beats	22 mg	6%
Celery (ntsuab)	50 mg	13%
Celery (hauv paus)	33 mg	8%
Asparagus (ntsuab)	20 mg	5%
jerusalem artichoke	12 mg	3%
taub dag	14 mg	4%
Dill (zaub ntsuab)	70 mg	18%
Horseradish (hauv paus)	36 mg	9%
Qej	30 mg	8%
Zaub ntsuab (zaub ntsuab)	82 mg	21%
Sorrel (zaub ntsuab)	85 mg	21%

Cov ntsiab lus magnesium nyob hauv cov txiv hmab txiv ntoo qhuav:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Pear qhuav	66 mg	17%
Raisins	42 mg	11%
Figs qhuav	59 mg	15%
Qhuav apricots	105 mg	26%
Txiv duaj ziab	92 mg	23%
Qoob loo	109 mg	27%
Hnub	69 mg	17%
Prunes	102 mg	26%
Apples qhuav	30 mg	8%

Cov ntsiab lus magnesium nyob hauv nceb:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Oyster nceb	18 mg	5%
Nceb qhiav	8 mg	2%
Morel nceb	19 mg	5%
Cov nceb dawb	15 mg	4%
Dawb nceb, qhuav	102 mg	26%
Chanterelle nceb	7 mg	2%
Cov nceb nceb	20 mg	5%
Cov nceb boletus	15 mg	4%
Cov kab noj nceb nceb	16 mg	4%
Nceb Russula	11 mg	3%
nceb	15 mg	4%
Shiitake nceb	20 mg	5%

Cov ntsiab lus hlau nyob hauv cov nqaij, ntses thiab nqaij nruab deg:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Roach	25 mg	6%
Salmon	30 mg	8%
Caviar liab liab	129 mg	32%
Pollock ROE	35 mg	9%
Caviar dub ntau	37 mg	9%
Squid	90 mg	23%
Flounder	35 mg	9%
Quaj	30 mg	8%
Baltic pem teb	35 mg	9%
Caspian pem teb	35 mg	9%
Cw	50 mg	13%
Npau Suav	30 mg	8%
Salmon Atlantic (zeeg)	25 mg	6%
Nqaij	30 mg	8%
Pollock	55 mg	14%
capelin	30 mg	8%
Nqaij (yaj)	20 mg	5%
Nqaij (nqaij nyuj)	22 mg	6%
Nqaij (Qaib Cov Txwv)	19 mg	5%
Nqaij (luav)	25 mg	6%
Nqaij (qaib)	18 mg	5%
Nqaij (nqaij npuas rog)	20 mg	5%
Nqaij (nqaij npuas nqaij)	24 mg	6%
Nqaij (broiler qaib)	19 mg	5%
Blue	40 mg	10%
Ciaj	60 mg	15%
Perch dej	30 mg	8%
Sturgeon	75 mg	19%
halibut	60 mg	15%
Kab mob siab	18 mg	5%
Kob Nag	35 mg	9%
Raum nyuj	18 mg	5%
Mob Cancer	25 mg	6%
Carp	25 mg	6%
herring	20 mg	5%
Herring rog	30 mg	8%
Herring ntshiv	30 mg	8%
Herring rednebelaya	40 mg	10%
Mackerel	50 mg	13%
Som	20 mg	5%
Mackerel	40 mg	10%
sudak	25 mg	6%
Blue	30 mg	8%
Danube	30 mg	8%
Pob txuv	30 mg	8%
oyster	40 mg	10%
Tsheb	35 mg	9%
pike	35 mg	9%

Cov ntsiab lus magnesium hauv cov khoom noj mis nyuj:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Acidophilus mis 1%	15 mg	4%
Acidophilus 3,2%	15 mg	4%
Acidophilus rau 3.2% qab zib	15 mg	4%
Acidophilus tsis muaj rog	15 mg	4%
Cheese (los ntawm nyuj cov mis nyuj)	24 mg	6%
Varenets yog ib qho 2.5%	16 mg	4%
Kua mis nyeem qaub 1.5%	15 mg	4%
Kua mis nyeem qaub 1.5% txiv hmab txiv ntoo	13 mg	3%
Kua mis nyeem qaub 3,2%	15 mg	4%
Yogurt 3,2% qab zib	14 mg	4%
Kua mis nyeem qaub 6%	14 mg	4%
Yogurt 6% qab zib	14 mg	4%
1% yog 'yogurt	14 mg	4%
Kefir 2.5% yog '	14 mg	4%
Kefir 3.2% yog '	14 mg	4%
Tsawg-rog kefir	15 mg	4%
Koumiss (los ntawm Mare lub mis)	25 mg	6%
Mare lub mis cov muaj roj tsawg (los ntawm nyuj cov mis nyuj)	14 mg	4%
Qhov loj ntawm curd yog 16.5% rog	23 mg	6%
Mis 1,5%	14 mg	4%
Mis 2,5%	14 mg	4%
Mis 3.2%	14 mg	4%
Mis 3,5%	14 mg	4%
Tshis mis nyuj	14 mg	4%
Cov mis tsis muaj rog	15 mg	4%
Cov kua mis uas muaj piam thaj 5%	34 mg	9%
Cov kua mis uas muaj piam thaj 8,5%	34 mg	9%
Cov mis nyuj uas muaj piam thaj uas tsis muaj rog	34 mg	9%
Cov mis qhuav 15%	139 mg	35%
Mis nyuj 25%	119 mg	30%
Mis nyuj skimmed	160 mg	40%
Mis nyuj khov	21 mg	5%
Mis nyuj khov sundae	22 mg	6%
Kab Npauj	18 mg	5%
Kua mis nyeem qaub 1%	16 mg	4%
Kua mis nyeem qaub 2.5% ntawm	16 mg	4%
Kua mis nyeem qaub 3,2%	16 mg	4%
Yogurt tsawg-rog	15 mg	4%
Ryazhenka 1%	14 mg	4%
Ryazhenka 2,5%	14 mg	4%
Ryazhenka 4%	14 mg	4%
Fermented ci mis 6%	14 mg	4%
Cov tshuaj nplaum 10%	10 mg	3%
Cov tshuaj nplaum 20%	8 mg	2%
Cov tshuaj nplaum 25%	8 mg	2%
35% yog 'kremi	7 mg	2%
Cov tshuaj nplaum 8%	10 mg	3%
Condensed cream nrog qab zib 19%	36 mg	9%
Cov tshuaj nplaum hmoov 42%	80 mg	20%
Qaub cream 10%	10 mg	3%
Qaub cream 15%	9 mg	2%
Qaub cream 20%	8 mg	2%
Qaub cream 25%	8 mg	2%
Qaub cream 30%	7 mg	2%
Cheese "Adygeysky"	25 mg	6%
Cheese "Gollandskiy" 45%	55 mg	14%
Cheese "Camembert"	15 mg	4%
Parmesan cheese	44 mg	11%
Cheese "Poshehonsky" 45%	45 mg	11%
Cheese "Roquefort" 50%	40 mg	10%
Cheese "Lavxias" 50%	35 mg	9%
Tsev cheese "Suluguni"	35 mg	9%
feta cheese	19 mg	5%
Cheese Cheddar 50%	54 mg	14%
Cheese Swiss 50%	45 mg	11%
Gouda Cheese	29 mg	7%
Tsawg-rog cheese	23 mg	6%
Cheese “Hnyuv Ntxwm”	30 mg	8%
Cheese "Lavxias"	33 mg	8%
Glazed curds ntawm 27.7% rog	39 mg	10%
Nqaij 11%	23 mg	6%
Nqaij 18% (ntawv tuab)	23 mg	6%
Nqaij 2%	24 mg	6%
Hloov 4%	23 mg	6%
Hloov 5%	23 mg	6%
Tsev cheese 9% (ntawv tuab)	23 mg	6%
Khij	24 mg	6%

Cov ntsiab lus magnesium hauv cov qe thiab qe khoom:

khoom npe	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Qe protein	9 mg	2%
Cov nkaub qe	15 mg	4%
Cov qe ua hmoov	42 mg	11%
Qaib qe	12 mg	3%
Quail qe	32 mg	8%

Cov ntsiab lus ntawm magnesium nyob rau hauv cov zaub mov npaj thiab ua khoom noj:

Lub npe tais diav	Cov ntsiab lus ntawm cov magnesium hauv 100g	Qhov feem pua ​​ntawm qhov xav tau txhua hnub
Halva tahini-txiv laum huab xeeb	243 mg	61%
Paj noob hlis halva	178 mg	45%
Qhob noom xim kasfes	133 mg	33%
Khoom qab zib	99 mg	25%
Tag nrho cov khob cij nplej	82 mg	21%
Almond khoom qab zib	73 mg	18%
Chocolate mis nyuj haus	68 mg	17%
Buckwheat porridge (los ntawm cereals, unground)	67 mg	17%
Perch haus	66 mg	17%
Ncuav qab zib almond	64 mg	16%
Mov ci nrog bran	63 mg	16%
Perch kib	61 mg	15%
Ncuav mog qab zib almond	60 mg	15%
Chocolate muab tshuaj txhuam	59 mg	15%
Tom burgers	57 mg	14%
Paj yeeb salmon (cov kaus poom)	56 mg	14%
Herring haus luam yeeb	55 mg	14%
Mov ci, mov ci	55 mg	14%
Tshuaj tsuag rau hauv roj (cov kaus poom)	55 mg	14%
Kub haus luam yeeb sprats	51 mg	13%
Anchovy qab ntsev	51 mg	13%
Cod mob siab (cov kaus poom zaub mov)	50 mg	13%
Lws suav muab tshuaj	50 mg	13%
Cod haus luam yeeb	50 mg	13%
Khob Cij Borodino	49 mg	12%
Cov khaub thuas txias me ntsis	48 mg	12%
Cov mov ci (cov hmoov nplej wholemeal)	47 mg	12%
Mov ci our country	47 mg	12%
Cutlets ntawm carrot	46 mg	12%
Npau suav qhuav	46 mg	12%
Cov nceb kib hauv cov roj zaub	44 mg	11%
Haus luam yeeb bream	43 mg	11%
Peas hau	42 mg	11%
Casserole zaub ntug hauv paus	42 mg	11%
Marshmallows hauv cov qhob noom xim kasfes	41 mg	10%
Perch ci	41 mg	10%
Mackerel kib	41 mg	10%
Mackerel hauv roj (cov kaus poom)	40 mg	10%
Marmalade hauv chocolate	39 mg	10%
Straws qab zib	38 mg	10%
Cov ntses kib kib	37 mg	9%
Dumplings nrog qej	37 mg	9%
Cov ntsev lo tawg nrog cov hauv paus dos thiab cov butter	36 mg	9%
Bun muaj calorie ntau ntau	34 mg	9%
Carrots hau	34 mg	9%
koob noom	33 mg	8%
Kua zaub puree ntawm spinach	33 mg	8%
Hearth cij (hmoov nplej Qib 1)	33 mg	8%
Cov mov ci (cov hmoov nplej Qib 1)	33 mg	8%
Ua pauj kua zaub ntsuab	32 mg	8%
Cutlets ntawm cod	32 mg	8%
Npau suav haus luam yeeb	32 mg	8%
Blue kib	31 mg	8%
Cancer qhov dej ntws	31 mg	8%
Hnyuv ntxwm hnyuv ntxwm	30 mg	8%
Fried dos	30 mg	8%
Cov khoom noj qab zib ntawm tsev noj tsis qab ntsev	30 mg	8%
Pike tau hau	30 mg	8%
Paj yeeb ntsev	29 mg	7%
Porridge los ntawm oat flakes Hercules	29 mg	7%
Oatmeal	29 mg	7%
Txhab salmon ntsev	29 mg	7%
Nceb ci	28 mg	7%
Zrazy qos	28 mg	7%
Beet zaub xam lav nrog cheese thiab qej	28 mg	7%
Cheesecakes nrog carrots	28 mg	7%
Cod ci	28 mg	7%
Kua zaub nrog sorrel	28 mg	7%
Kib qos yaj ywm	27 mg	7%
Hnyuv ntxwm Brunswick	27 mg	7%
Hnyuv ntxwm granular	27 mg	7%
Zaub ragout	27 mg	7%
Qos pancakes	26 mg	7%
Beets hau	26 mg	7%
Cod kua zaub	26 mg	7%
koob noom	25 mg	6%
Tua tsiaj hnyuv ntxwm	25 mg	6%
Cov neeg nrib pleb nrog xua	25 mg	6%
Radish zaub xam lav	25 mg	6%
Cov txiv lws suav tshiab tshiab noj kua txob nrog kua txob qab zib	25 mg	6%
Blue kib	25 mg	6%
Tuna hauv roj (cov kaus poom)	25 mg	6%
Khob Cij Riga	25 mg	6%
Nplej uas	24 mg	6%
Qos khoom qab zib	24 mg	6%
Patties kib nrog zaub qhwv	24 mg	6%
Blue hau	24 mg	6%
Casserole muaj roj tsawg hauv tsev cheese	23 mg	6%
Qos qos yaj ywm	23 mg	6%
Carp kib	23 mg	6%
Moskovskaya hnyuv ntxwm (haus luam yeeb)	23 mg	6%
Cutlets zaub qhwv	23 mg	6%
Sawv daws hau	23 mg	6%
Herring nrog dos	23 mg	6%
Ua Ncuav Quav	22 mg	6%
Fried nceb nrog qos yaj ywm	22 mg	6%
Hau qos yaj ywm	22 mg	6%
Xau	22 mg	6%
Ntsuab peas (cov kaus poom zaub mov)	21 mg	5%
Qos yaj ywm stewed nrog nceb	21 mg	5%
Folks porridge	21 mg	5%
Hnyuv ntxwm hnyuv ntxwm (siav)	21 mg	5%
Hnyuv ntxwm mis	21 mg	5%
Beet kua zaub	21 mg	5%
Pike tau hau	21 mg	5%
Tauv zaub	20 mg	5%
Casserole zaub qhwv	20 mg	5%
Cij cheese casserole mov	20 mg	5%
Zaub pob stew	20 mg	5%
Nqaij npuas hnyuv ntxwm	20 mg	5%
Qab zib ncuav qab zib	20 mg	5%
Qab zib ncuav qab zib	20 mg	5%
Mashed qos yaj ywm	20 mg	5%
Nqaij tawv	20 mg	5%