Minerals
Magnesium sources: grains and nuts
Magnesium measurements in nuts, grains and legumes. Read dry versus cooked records and mg units correctly.
How to use this guide
Separate dry and cooked foods
Almonds, walnuts, dry oats and dry roasted buckwheat appear alongside cooked quinoa and boiled beans. Water content differs at equal weight; read each preparation state.
Measure nut portions
A handful is not a fixed weight. Weigh edible kernels without shells, and select a suitable record for salted or roasted products. Read energy and magnesium for the same portion.
Keep mg and g separate
Magnesium uses mg, while macronutrients usually use g. Magnesium content in 100 g of food is not 100 g of magnesium. Units stay visible and missing records are not zero.
Recorded values of selected foods
Check preparation in each food name and provenance in the last column.
| Food record | Magnesium (mg) | Energy (kcal) | Source |
|---|---|---|---|
| Almonds | 270 mg | 579 kcal | USDA (12/2025) |
| Walnuts | 158 mg | 654 kcal | USDA FoodData Central |
| Raw oats | 138 mg | 379 kcal | USDA (12/2025) |
| Dry roasted buckwheat | 221 mg | 346 kcal | USDA (12/2025) |
Calculate your own serving
Enter edible grams. Calculations use the selected record’s per-100 g measurements.
Magnesium
270 mg
Energy
579 kcal
Measurement × grams / 100. Missing data is not zero; this is not a recommended intake.
Questions about this guide
Almonds, walnuts, dry oats and dry roasted buckwheat appear alongside cooked quinoa and boiled beans. Water content differs at equal weight; read each preparation state.
A handful is not a fixed weight. Weigh edible kernels without shells, and select a suitable record for salted or roasted products. Read energy and magnesium for the same portion.
Magnesium uses mg, while macronutrients usually use g. Magnesium content in 100 g of food is not 100 g of magnesium. Units stay visible and missing records are not zero.