藻類、菇類『鎂』含量排行榜
(每100克食材;g = 克)
#
|
食材名稱
|
鎂 (DV%)
|
水分
|
熱量
|
1
|
乾海茸芯
|
899 mg (280.9%)
|
15.13 g
|
254.3 kcal
|
2
|
鳳尾藻
|
671 mg (209.7%)
|
17.08 g
|
224.1 kcal
|
3
|
乾海帶
|
652 mg (203.8%)
|
15.54 g
|
220 kcal
|
4
|
乾裙帶菜
|
527 mg (164.7%)
|
9.45 g
|
224.9 kcal
|
5
|
熟紫菜
|
424 mg (132.5%)
|
10.42 g
|
294.2 kcal
|
6
|
紫菜
|
363 mg (113.4%)
|
12.28 g
|
267.5 kcal
|
7
|
壽司海苔片
|
336 mg (105.0%)
|
8.61 g
|
277.9 kcal
|
8
|
紅毛苔
|
297 mg (92.8%)
|
7.01 g
|
264.7 kcal
|
9
|
乾裙帶菜根
|
245 mg (76.6%)
|
9.3 g
|
201.4 kcal
|
10
|
乾木耳(紅耳仔)
|
144 mg (45.0%)
|
12.2 g
|
328.8 kcal
|
11
|
乾香菇
|
143 mg (44.7%)
|
4.03 g
|
332.6 kcal
|
12
|
乾木耳平均值
|
143 mg (44.7%)
|
7.28 g
|
333.2 kcal
|
13
|
乾木耳(黑耳仔)
|
141 mg (44.1%)
|
2.36 g
|
337.7 kcal
|
14
|
髮菜
|
132 mg (41.3%)
|
15.71 g
|
302.2 kcal
|
15
|
乾柳松菇
|
126 mg (39.4%)
|
14.01 g
|
285.8 kcal
|
16
|
乾白花菇
|
126 mg (39.4%)
|
11.1 g
|
309.9 kcal
|
17
|
乾香菇平均值
|
118 mg (36.9%)
|
8.18 g
|
320.9 kcal
|
18
|
乾竹笙
|
117 mg (36.6%)
|
10.34 g
|
312.1 kcal
|
19
|
乾鈕釦菇
|
104 mg (32.5%)
|
7.27 g
|
324.6 kcal
|
20
|
乾銀耳
|
102 mg (31.9%)
|
12.81 g
|
312.8 kcal
|
21
|
雞腿菇
|
98 mg (30.6%)
|
10.62 g
|
297.6 kcal
|
22
|
乾花菇
|
98 mg (30.6%)
|
10.32 g
|
316.7 kcal
|
23
|
乾猴頭菇
|
97 mg (30.3%)
|
12.73 g
|
311.2 kcal
|
24
|
裙帶菜
|
89 mg (27.8%)
|
72.8 g
|
35.7 kcal
|
25
|
礁膜
|
86 mg (26.9%)
|
94.83 g
|
16 kcal
|
26
|
乾姬松茸
|
73 mg (22.8%)
|
10.3 g
|
293.6 kcal
|
27
|
洋菜
|
73 mg (22.8%)
|
19.41 g
|
306.2 kcal
|
28
|
乾麒麟菜
|
73 mg (22.8%)
|
6.24 g
|
189.2 kcal
|
29
|
海帶茸
|
51 mg (15.9%)
|
90.97 g
|
28.7 kcal
|
30
|
冷凍洋菇
|
26 mg (8.1%)
|
90.08 g
|
38.8 kcal
|
堅果及種子類、豆類『鎂』含量排行榜 (每100克食材;g = 克)
#
|
食材名稱
|
鎂 (DV%)
|
水分
|
熱量
|
1
|
調味南瓜子(去殼)
|
633 mg (197.8%)
|
2.8 g
|
561.5 kcal
|
2
|
調味南瓜子(帶殼)
|
516 mg (161.3%)
|
2.61 g
|
564.4 kcal
|
3
|
醬油西瓜子
|
474 mg (148.1%)
|
5.14 g
|
509.2 kcal
|
4
|
鹽酥葵瓜子(帶殼)
|
464 mg (145.0%)
|
2.46 g
|
575 kcal
|
5
|
甘草葵瓜子(帶殼)
|
445 mg (139.1%)
|
3.15 g
|
526.5 kcal
|
6
|
玉桂西瓜子
|
418 mg (130.6%)
|
5.27 g
|
492.4 kcal
|
7
|
白芝麻(熟)
|
415 mg (129.7%)
|
1.89 g
|
625.6 kcal
|
8
|
原味葵瓜子(去殼)
|
396 mg (123.8%)
|
3.96 g
|
586.4 kcal
|
9
|
黑芝麻(熟)
|
386 mg (120.6%)
|
1.54 g
|
599.5 kcal
|
10
|
白芝麻(生)
|
378 mg (118.1%)
|
4.72 g
|
598 kcal
|
11
|
黑芝麻粉
|
357 mg (111.6%)
|
2.22 g
|
601.3 kcal
|
12
|
亞麻仁籽
|
313 mg (97.8%)
|
7.59 g
|
524.2 kcal
|
13
|
黑芝麻(生)
|
299 mg (93.4%)
|
6.04 g
|
550.9 kcal
|
14
|
杏仁片(生)
|
294 mg (91.9%)
|
4.96 g
|
563.9 kcal
|
15
|
原味腰果
|
290 mg (90.6%)
|
2.23 g
|
566 kcal
|
16
|
蒜味杏仁果
|
276 mg (86.3%)
|
1.54 g
|
603.2 kcal
|
17
|
原味杏仁果
|
275 mg (85.9%)
|
1.87 g
|
587.9 kcal
|
18
|
松子仁
|
270 mg (84.4%)
|
1.87 g
|
677.8 kcal
|
19
|
原味松子仁
|
267 mg (83.4%)
|
0.97 g
|
680.4 kcal
|
20
|
花生粉
|
254 mg (79.4%)
|
1.4 g
|
536.9 kcal
|
21
|
腰果(生)
|
253 mg (79.1%)
|
3.32 g
|
568.1 kcal
|
22
|
鹽酥花生(熟)
|
251 mg (78.4%)
|
2.29 g
|
531.2 kcal
|
23
|
鹽酥花生仁
|
251 mg (78.4%)
|
2.14 g
|
556.5 kcal
|
24
|
紅土花生(熟)
|
249 mg (77.8%)
|
1.75 g
|
546.1 kcal
|
25
|
油炸花生仁
|
246 mg (76.9%)
|
1.75 g
|
623.4 kcal
|
26
|
蜜汁松子仁
|
232 mg (72.5%)
|
1.18 g
|
697.1 kcal
|
27
|
生鮮花生仁
|
221 mg (69.1%)
|
9.89 g
|
505.9 kcal
|
28
|
蜜汁腰果
|
221 mg (69.1%)
|
2.19 g
|
599.6 kcal
|
29
|
帶膜花生仁(生)
|
217 mg (67.8%)
|
7.51 g
|
516.5 kcal
|
30
|
去膜花生仁(生)
|
216 mg (67.5%)
|
4.21 g
|
557.6 kcal
|
31
|
黃豆
|
215 mg (67.2%)
|
11.31 g
|
389 kcal
|
32
|
青仁黑豆
|
214 mg (66.9%)
|
10.64 g
|
384.8 kcal
|
33
|
咖啡豆(曼特寧)
|
209 mg (65.3%)
|
2.13 g
|
437.4 kcal
|
34
|
愛玉子
|
208 mg (65.0%)
|
7.76 g
|
406.7 kcal
|
35
|
黃豆粉
|
206 mg (64.4%)
|
9.35 g
|
400.9 kcal
|
36
|
烘烤黑豆
|
206 mg (64.4%)
|
3.4 g
|
435.3 kcal
|
37
|
生蓮子
|
203 mg (63.4%)
|
11.96 g
|
333.9 kcal
|
38
|
黑豆粉
|
197 mg (61.6%)
|
3 g
|
431 kcal
|
39
|
杏仁片(熟)
|
195 mg (60.9%)
|
2.99 g
|
617.9 kcal
|
40
|
黑豆平均值
|
182 mg (56.9%)
|
22.05 g
|
319 kcal
|
41
|
原味榛果
|
181 mg (56.6%)
|
1.08 g
|
671.6 kcal
|
42
|
冷凍帶殼花生(生)
|
175 mg (54.7%)
|
40 g
|
343.5 kcal
|
43
|
生核桃
|
173 mg (54.1%)
|
3.67 g
|
667.4 kcal
|
44
|
綠豆
|
172 mg (53.8%)
|
10.07 g
|
344.5 kcal
|
45
|
白鳳豆(進口)
|
171 mg (53.4%)
|
14.87 g
|
325.2 kcal
|
46
|
甜核桃
|
169 mg (52.8%)
|
1.6 g
|
723.4 kcal
|
47
|
紅豆
|
162 mg (50.6%)
|
13.87 g
|
328 kcal
|
48
|
毛綠豆
|
159 mg (49.7%)
|
9.93 g
|
345.7 kcal
|
49
|
花豆
|
159 mg (49.7%)
|
14.74 g
|
328.4 kcal
|
50
|
米豆
|
159 mg (49.7%)
|
10.49 g
|
349.1 kcal
|
51
|
白鳳豆平均值
|
158 mg (49.4%)
|
12.69 g
|
336.6 kcal
|
52
|
蛋酥花生仁
|
153 mg (47.8%)
|
1.27 g
|
606.2 kcal
|
53
|
黃仁黑豆
|
150 mg (46.9%)
|
33.46 g
|
253.2 kcal
|
54
|
紅雲豆(大紅豆)
|
149 mg (46.6%)
|
14.64 g
|
327.6 kcal
|
55
|
綠豆粉
|
147 mg (45.9%)
|
10.81 g
|
344.3 kcal
|
56
|
白鳳豆(台灣)
|
146 mg (45.6%)
|
10.52 g
|
348 kcal
|
57
|
綠豆仁
|
144 mg (45.0%)
|
11.4 g
|
338.6 kcal
|
58
|
帶殼花生(生鮮)
|
130 mg (40.6%)
|
43.7 g
|
330.8 kcal
|
59
|
糖漬花生仁
|
130 mg (40.6%)
|
32.76 g
|
381.6 kcal
|
60
|
原味夏威夷豆
|
127 mg (39.7%)
|
1.18 g
|
699.8 kcal
|
61
|
山粉圓
|
119 mg (37.2%)
|
8.71 g
|
399.6 kcal
|
62
|
雪蓮子(大粒,埃及豆)
|
117 mg (36.6%)
|
11 g
|
364 kcal
|
63
|
開心果
|
110 mg (34.4%)
|
1.13 g
|
600.8 kcal
|
64
|
黑豆胚芽
|
105 mg (32.8%)
|
59.83 g
|
174.1 kcal
|
65
|
黃豆胚芽
|
104 mg (32.5%)
|
58.36 g
|
180.4 kcal
|
66
|
生鮮蓮子
|
99 mg (30.9%)
|
63.15 g
|
140.9 kcal
|
67
|
鹽酥夏威夷豆
|
98 mg (30.6%)
|
0.88 g
|
720.3 kcal
|
68
|
無花果
|
96 mg (30.0%)
|
11.45 g
|
365 kcal
|
69
|
鹽酥蠶豆
|
93 mg (29.1%)
|
2.72 g
|
456.4 kcal
|
70
|
杏仁粉
|
78 mg (24.4%)
|
5.06 g
|
529.7 kcal
|
71
|
雪蓮子(小粒)
|
78 mg (24.4%)
|
10.99 g
|
354.1 kcal
|
72
|
帶莢毛豆
|
74 mg (23.1%)
|
68.59 g
|
120.3 kcal
|
73
|
糖漬蓮子
|
72 mg (22.5%)
|
41.85 g
|
229.9 kcal
|
74
|
豌豆仁罐頭
|
71 mg (22.2%)
|
68.92 g
|
122.7 kcal
|
75
|
冷凍毛豆仁
|
70 mg (21.9%)
|
69.76 g
|
134.7 kcal
|
76
|
毛豆平均值
|
69 mg (21.6%)
|
68.24 g
|
124.8 kcal
|
77
|
毛豆仁
|
65 mg (20.3%)
|
67.89 g
|
129.3 kcal
|
78
|
糖炒栗子
|
60 mg (18.8%)
|
47.62 g
|
209.6 kcal
|
79
|
紅扁豆仁
|
60 mg (18.8%)
|
12.37 g
|
342.8 kcal
|
80
|
栗子仁(生)
|
60 mg (18.8%)
|
55.85 g
|
176.5 kcal
|
81
|
栗子(生)
|
60 mg (18.8%)
|
34.32 g
|
263.9 kcal
|
82
|
萊豆仁
|
59 mg (18.4%)
|
70.09 g
|
112.4 kcal
|
83
|
豌豆仁
|
50 mg (15.6%)
|
67.82 g
|
123.4 kcal
|
84
|
花豆罐頭(糖漬)
|
40 mg (12.5%)
|
48.17 g
|
203.3 kcal
|
85
|
紅豆罐頭(糖漬)
|
39 mg (12.2%)
|
41.5 g
|
231.6 kcal
|
86
|
冷凍菜豆(莢)
|
30 mg (9.4%)
|
84.81 g
|
56.8 kcal
|
87
|
冷凍豌豆仁
|
29 mg (9.1%)
|
75.41 g
|
96 kcal
|
88
|
高山大豌豆莢
|
27 mg (8.4%)
|
87.16 g
|
48.5 kcal
|
89
|
豇豆(莢)
|
27 mg (8.4%)
|
90.82 g
|
34.5 kcal
|
90
|
豌豆莢平均值
|
27 mg (8.4%)
|
88.18 g
|
44.6 kcal
|
穀物類、澱粉類『鎂』含量排行榜 (每100克食材;g = 克)
#
|
食材名稱
|
鎂 (DV%)
|
水分
|
熱量
|
1
|
米胚芽
|
550 mg (171.9%)
|
11.43 g
|
390.9 kcal
|
2
|
小麥胚芽
|
333 mg (104.1%)
|
4.23 g
|
417 kcal
|
3
|
糙薏仁
|
232 mg (72.5%)
|
11.01 g
|
386.9 kcal
|
4
|
蕎麥
|
181 mg (56.6%)
|
13.24 g
|
360.8 kcal
|
5
|
薏仁
|
159 mg (49.7%)
|
11.54 g
|
378.5 kcal
|
6
|
小麥
|
137 mg (42.8%)
|
12.63 g
|
361.6 kcal
|
7
|
紅糯米
|
133 mg (41.6%)
|
13.13 g
|
361.7 kcal
|
8
|
糙秈米
|
131 mg (40.9%)
|
14.37 g
|
358.7 kcal
|
9
|
乾玉米粒
|
126 mg (39.4%)
|
11.92 g
|
373 kcal
|
10
|
即食燕麥片
|
124 mg (38.8%)
|
9.12 g
|
406.3 kcal
|
11
|
黑秈糯米
|
121 mg (37.8%)
|
14.81 g
|
357.4 kcal
|
12
|
糙米粉
|
121 mg (37.8%)
|
5.9 g
|
392.7 kcal
|
13
|
胚芽秈米(台中秈10號)
|
119 mg (37.2%)
|
12.34 g
|
363 kcal
|
14
|
五穀米
|
117 mg (36.6%)
|
14.28 g
|
358.3 kcal
|
15
|
燕麥片
|
116 mg (36.3%)
|
10.1 g
|
393.4 kcal
|
16
|
發芽粳米(台粳71號)
|
115 mg (35.9%)
|
14.83 g
|
356.7 kcal
|
17
|
糙粳米(台粳71號)
|
114 mg (35.6%)
|
13.6 g
|
360.4 kcal
|
18
|
燕麥
|
108 mg (33.8%)
|
9.98 g
|
406 kcal
|
19
|
野生紅米
|
108 mg (33.8%)
|
13.7 g
|
359.7 kcal
|
20
|
小米
|
108 mg (33.8%)
|
12.26 g
|
370.2 kcal
|
21
|
高纖米
|
107 mg (33.4%)
|
12.84 g
|
362.7 kcal
|
22
|
糙粳米平均值
|
107 mg (33.4%)
|
13.05 g
|
362.3 kcal
|
23
|
發芽粳米平均值
|
105 mg (32.8%)
|
14.82 g
|
354.9 kcal
|
24
|
糙粳米(台粳9號)
|
100 mg (31.3%)
|
12.51 g
|
364.3 kcal
|
25
|
高梁
|
97 mg (30.3%)
|
11.27 g
|
371.8 kcal
|
26
|
全麥麵粉
|
97 mg (30.3%)
|
12.74 g
|
359.3 kcal
|
27
|
發芽粳米(台粳9號)
|
94 mg (29.4%)
|
14.81 g
|
353.1 kcal
|
28
|
黑麥片
|
89 mg (27.8%)
|
12.47 g
|
359.2 kcal
|
29
|
蕎麥麵(乾)
|
74 mg (23.1%)
|
12.16 g
|
354.9 kcal
|
30
|
雜糧高筋麵粉
|
65 mg (20.3%)
|
12.42 g
|
360.3 kcal
|
31
|
薏仁粉
|
62 mg (19.4%)
|
4.67 g
|
394.8 kcal
|
32
|
胚芽粳米(台粳10號)
|
60 mg (18.8%)
|
13.07 g
|
360.4 kcal
|
33
|
大麥片
|
55 mg (17.2%)
|
12.09 g
|
364.6 kcal
|
34
|
胚芽粳米平均值
|
53 mg (16.6%)
|
12.67 g
|
361.7 kcal
|
35
|
雜糧中筋麵粉
|
52 mg (16.3%)
|
11.65 g
|
360.9 kcal
|
36
|
菱角仁(生)
|
52 mg (16.3%)
|
69.76 g
|
118 kcal
|
37
|
大麥仁粉
|
50 mg (15.6%)
|
5.73 g
|
388.8 kcal
|
38
|
糯玉米
|
50 mg (15.6%)
|
59.07 g
|
172.2 kcal
|
39
|
大麥仁
|
49 mg (15.3%)
|
12.3 g
|
361.8 kcal
|
40
|
糯小米
|
48 mg (15.0%)
|
12.86 g
|
360.2 kcal
|
41
|
胚芽粳米(台粳9號)
|
47 mg (14.7%)
|
12.27 g
|
363.1 kcal
|
42
|
通心麵
|
44 mg (13.8%)
|
11.47 g
|
358.5 kcal
|
43
|
粳米(高雄139號)
|
42 mg (13.1%)
|
13.68 g
|
357.2 kcal
|
44
|
秈米(台中在來2號)
|
40 mg (12.5%)
|
13.9 g
|
354.8 kcal
|
45
|
鍋燒意麵
|
40 mg (12.5%)
|
5.75 g
|
479 kcal
|
46
|
蚵仔麵線
|
40 mg (12.5%)
|
17.3 g
|
307 kcal
|
47
|
麵腸
|
39 mg (12.2%)
|
67.46 g
|
137.9 kcal
|
48
|
菱角(生)
|
34 mg (10.6%)
|
81 g
|
76.4 kcal
|
49
|
甜玉米
|
34 mg (10.6%)
|
75.73 g
|
106.9 kcal
|
50
|
高筋麵粉
|
33 mg (10.3%)
|
12.25 g
|
361.6 kcal
|
51
|
菱角(熟)
|
33 mg (10.3%)
|
63.39 g
|
146.2 kcal
|
52
|
冷凍芋頭塊
|
33 mg (10.3%)
|
65.3 g
|
147.2 kcal
|
53
|
雙色水果玉米
|
33 mg (10.3%)
|
76.24 g
|
105.4 kcal
|
54
|
雞蛋麵
|
32 mg (10.0%)
|
10.39 g
|
357.8 kcal
|
55
|
白秈糯米(台中糯70號秈米)
|
31 mg (9.7%)
|
12.36 g
|
361.4 kcal
|
56
|
淮山
|
31 mg (9.7%)
|
11.22 g
|
362.8 kcal
|
57
|
蕎麥麵(濕)
|
30 mg (9.4%)
|
63.1 g
|
155.1 kcal
|
58
|
白玉米
|
30 mg (9.4%)
|
83.8 g
|
65.8 kcal
|
59
|
粳米(高雄145號)
|
29 mg (9.1%)
|
11.82 g
|
364.4 kcal
|
60
|
秈米平均值
|
29 mg (9.1%)
|
13.44 g
|
356.6 kcal
|
61
|
芋頭
|
29 mg (9.1%)
|
68.9 g
|
127.8 kcal
|
62
|
菠菜條
|
29 mg (9.1%)
|
11.54 g
|
355.6 kcal
|
63
|
中筋麵粉
|
29 mg (9.1%)
|
12.64 g
|
361 kcal
|
64
|
紅蘿蔔麵
|
29 mg (9.1%)
|
11.99 g
|
352.1 kcal
|
65
|
小芋頭(山芋)
|
28 mg (8.8%)
|
72.55 g
|
112.9 kcal
|
66
|
乾麵條
|
28 mg (8.8%)
|
10.82 g
|
356.7 kcal
|
67
|
山藥(宜蘭原生種)
|
28 mg (8.8%)
|
64.82 g
|
140.2 kcal
|
68
|
長麵線
|
27 mg (8.4%)
|
16.38 g
|
309.9 kcal
|
69
|
白粳糯米(台粳糯1號粳米)
|
27 mg (8.4%)
|
13.5 g
|
357.7 kcal
|
70
|
芋頭平均值
|
27 mg (8.4%)
|
70.33 g
|
120.6 kcal
|
蔬菜類、水果類『鎂』含量排行榜
(每100克食材;g = 克)
#
|
食材名稱
|
鎂 (DV%)
|
水分
|
熱量
|
1
|
野莧菜
|
186 mg (58.1%)
|
85.9 g
|
40.6 kcal
|
2
|
乾長辣椒(紅皮)
|
185 mg (57.8%)
|
13.34 g
|
382.1 kcal
|
3
|
荷葉白菜
|
155 mg (48.4%)
|
94.78 g
|
14.4 kcal
|
4
|
榴槤
|
147 mg (45.9%)
|
63.29 g
|
136.1 kcal
|
5
|
菠菜(葉)
|
141 mg (44.1%)
|
91.51 g
|
23.7 kcal
|
6
|
葵扇白菜
|
141 mg (44.1%)
|
95.1 g
|
13.9 kcal
|
7
|
龍延草
|
140 mg (43.8%)
|
77.7 g
|
78.8 kcal
|
8
|
落葵
|
125 mg (39.1%)
|
90.05 g
|
33.2 kcal
|
9
|
金針菜乾
|
119 mg (37.2%)
|
11.03 g
|
307.1 kcal
|
10
|
黑葉白菜(短梗)
|
119 mg (37.2%)
|
94.75 g
|
15.1 kcal
|
11
|
不結球白菜平均值
|
107 mg (33.4%)
|
95.16 g
|
14 kcal
|
12
|
青葙
|
102 mg (31.9%)
|
86.5 g
|
50.1 kcal
|
13
|
野苦瓜嫩梢
|
99 mg (30.9%)
|
77.7 g
|
76.5 kcal
|
14
|
花椰菜乾
|
98 mg (30.6%)
|
13.7 g
|
290.8 kcal
|
15
|
紫蘇
|
94 mg (29.4%)
|
79.37 g
|
70.5 kcal
|
16
|
山東大蔥
|
91 mg (28.4%)
|
91.38 g
|
30.6 kcal
|
17
|
假人蔘
|
84 mg (26.3%)
|
92.6 g
|
31.5 kcal
|
18
|
火炭母草
|
83 mg (25.9%)
|
93.6 g
|
12 kcal
|
19
|
藤三七
|
79 mg (24.7%)
|
93.59 g
|
21.3 kcal
|
20
|
蔘鬚
|
78 mg (24.4%)
|
10.91 g
|
330.2 kcal
|
21
|
紅莧菜
|
74 mg (23.1%)
|
92.33 g
|
20 kcal
|
22
|
脫水甘藍
|
72 mg (22.5%)
|
4.73 g
|
340.7 kcal
|
23
|
山芹菜
|
70 mg (21.9%)
|
92.6 g
|
27.3 kcal
|
24
|
薄荷
|
68 mg (21.3%)
|
83.4 g
|
55.4 kcal
|
25
|
甘藍乾
|
67 mg (20.9%)
|
38.95 g
|
179.8 kcal
|
26
|
香樁
|
67 mg (20.9%)
|
72.1 g
|
99.3 kcal
|
27
|
蕺菜
|
66 mg (20.6%)
|
86.2 g
|
45.5 kcal
|
28
|
馬齒莧
|
62 mg (19.4%)
|
95.6 g
|
13.8 kcal
|
29
|
菠菜
|
62 mg (19.4%)
|
93.66 g
|
17.9 kcal
|
30
|
龍葵
|
60 mg (18.8%)
|
91 g
|
25.8 kcal
|
31
|
梅乾菜
|
59 mg (18.4%)
|
41.08 g
|
105.3 kcal
|
32
|
美人蕉
|
58 mg (18.1%)
|
68.32 g
|
110.6 kcal
|
33
|
食茱萸
|
58 mg (18.1%)
|
60.2 g
|
126.5 kcal
|
34
|
黃金菾菜
|
56 mg (17.5%)
|
93.39 g
|
18.4 kcal
|
35
|
美國空心菜
|
55 mg (17.2%)
|
93.1 g
|
21.7 kcal
|
36
|
紅梗珍珠菜
|
54 mg (16.9%)
|
88.8 g
|
37.2 kcal
|
37
|
牛蒡
|
50 mg (15.6%)
|
76.86 g
|
84.5 kcal
|
38
|
黃秋葵
|
50 mg (15.6%)
|
89.83 g
|
35.5 kcal
|
39
|
水植蕹菜(10月取樣)
|
49 mg (15.3%)
|
92.53 g
|
22.7 kcal
|
40
|
菾菜
|
48 mg (15.0%)
|
92.95 g
|
20.7 kcal
|
41
|
龍眼乾
|
48 mg (15.0%)
|
18.24 g
|
277.2 kcal
|
42
|
紅鳳菜
|
48 mg (15.0%)
|
92.68 g
|
22.5 kcal
|
43
|
白莧菜
|
46 mg (14.4%)
|
93.89 g
|
17.5 kcal
|
44
|
葵花芽
|
45 mg (14.1%)
|
92.02 g
|
26.4 kcal
|
45
|
苜蓿芽
|
45 mg (14.1%)
|
93.61 g
|
20.1 kcal
|
46
|
紅皮蕉
|
45 mg (14.1%)
|
72.11 g
|
97.8 kcal
|
47
|
朝天椒(長果)
|
44 mg (13.8%)
|
76.01 g
|
90.1 kcal
|
48
|
有機蕹菜(4月取樣)
|
43 mg (13.4%)
|
91.71 g
|
25.8 kcal
|
49
|
乾百合鱗片
|
43 mg (13.4%)
|
15.62 g
|
303.9 kcal
|
50
|
九層塔
|
42 mg (13.1%)
|
91 g
|
27.7 kcal
|
51
|
白鳳菜
|
41 mg (12.8%)
|
91.5 g
|
27.3 kcal
|
52
|
蘿蔔乾
|
41 mg (12.8%)
|
75.8 g
|
57.9 kcal
|
53
|
水植青江菜(4月取樣)
|
39 mg (12.2%)
|
95 g
|
14.3 kcal
|
54
|
蕎麥芽
|
39 mg (12.2%)
|
94.07 g
|
20 kcal
|
55
|
朝天椒(圓果)
|
38 mg (11.9%)
|
71.34 g
|
102.8 kcal
|
56
|
冷凍菠菜
|
38 mg (11.9%)
|
94.13 g
|
17.2 kcal
|
57
|
蘿蔔芽
|
37 mg (11.6%)
|
93.01 g
|
23.6 kcal
|
58
|
絲瓜花
|
37 mg (11.6%)
|
90 g
|
31.3 kcal
|
59
|
南華蕉
|
37 mg (11.6%)
|
64.81 g
|
124.1 kcal
|
60
|
廣島野菜
|
37 mg (11.6%)
|
96.55 g
|
7.7 kcal
|
61
|
檳榔嫩莖
|
36 mg (11.3%)
|
90.89 g
|
31.3 kcal
|
62
|
有機本島萵苣(1月取樣)
|
36 mg (11.3%)
|
94.68 g
|
14.9 kcal
|
63
|
紅辣椒平均值
|
36 mg (11.3%)
|
78.05 g
|
80.4 kcal
|
64
|
水植青江菜(10月取樣)
|
36 mg (11.3%)
|
96.02 g
|
10.9 kcal
|
65
|
李林蕉
|
35 mg (10.9%)
|
70.98 g
|
102.2 kcal
|
66
|
水植小白菜(1月取樣)
|
35 mg (10.9%)
|
95.3 g
|
12.8 kcal
|
67
|
甘藷葉
|
35 mg (10.9%)
|
90.93 g
|
27.8 kcal
|
68
|
紅棗
|
35 mg (10.9%)
|
35.78 g
|
227.4 kcal
|
69
|
水植蕹菜(4月取樣)
|
35 mg (10.9%)
|
92.24 g
|
23.6 kcal
|
70
|
水植小白菜(4月取樣)
|
34 mg (10.6%)
|
95.63 g
|
13.4 kcal
|
71
|
蘋果蕉
|
34 mg (10.6%)
|
73.38 g
|
93 kcal
|
72
|
黑棗
|
34 mg (10.6%)
|
34.83 g
|
230.1 kcal
|
73
|
山蘇菜
|
34 mg (10.6%)
|
91.55 g
|
26.3 kcal
|
74
|
青葱平均值
|
33 mg (10.3%)
|
91.96 g
|
28.4 kcal
|
75
|
水植蕹菜(1月取樣)
|
33 mg (10.3%)
|
90.92 g
|
27.3 kcal
|
76
|
老薑
|
33 mg (10.3%)
|
85.84 g
|
52.6 kcal
|
77
|
野苦瓜
|
33 mg (10.3%)
|
91.48 g
|
30 kcal
|
78
|
土植蕹菜(1月取樣)
|
33 mg (10.3%)
|
93.33 g
|
21.6 kcal
|
79
|
紫色花椰菜
|
32 mg (10.0%)
|
87.79 g
|
40.1 kcal
|
80
|
日本茼蒿
|
32 mg (10.0%)
|
94.22 g
|
15.1 kcal
|
81
|
塔菇菜
|
32 mg (10.0%)
|
95.55 g
|
10.6 kcal
|
82
|
水植青江菜(7月取樣)
|
32 mg (10.0%)
|
94.83 g
|
13.9 kcal
|
83
|
帶殼龍眼乾
|
31 mg (9.7%)
|
19.66 g
|
278.5 kcal
|
84
|
芥藍菜
|
31 mg (9.7%)
|
93.6 g
|
19.9 kcal
|
85
|
石蓮花
|
30 mg (9.4%)
|
96.68 g
|
10.6 kcal
|
86
|
蕹菜平均值
|
29 mg (9.1%)
|
93.04 g
|
21.2 kcal
|
87
|
土植蕹菜(4月取樣)
|
29 mg (9.1%)
|
93.53 g
|
20 kcal
|
88
|
紫高麗芽
|
29 mg (9.1%)
|
92.03 g
|
32.1 kcal
|
89
|
釋迦
|
29 mg (9.1%)
|
70 g
|
103.8 kcal
|
90
|
過溝菜蕨
|
29 mg (9.1%)
|
91.91 g
|
27.4 kcal
|
91
|
北蕉(1天)
|
29 mg (9.1%)
|
75.38 g
|
87.2 kcal
|
92
|
北蕉(0天,綠皮)
|
28 mg (8.8%)
|
74.35 g
|
90.5 kcal
|
93
|
紅龍果(白肉)
|
28 mg (8.8%)
|
85.68 g
|
51.5 kcal
|
94
|
土植本島萵苣(1月取樣)
|
28 mg (8.8%)
|
95.03 g
|
16.7 kcal
|
95
|
青花菜芽
|
28 mg (8.8%)
|
93.13 g
|
24.7 kcal
|
96
|
千寶菜
|
27 mg (8.4%)
|
93.35 g
|
20.2 kcal
|
97
|
百香果
|
27 mg (8.4%)
|
84 g
|
66 kcal
|
98
|
黃豆芽
|
27 mg (8.4%)
|
90.22 g
|
34 kcal
|
99
|
北蕉(11月取樣)
|
27 mg (8.4%)
|
74.19 g
|
90.2 kcal
|
100
|
北蕉(3天)
|
27 mg (8.4%)
|
76.35 g
|
83.7 kcal
|
蛋類、乳品類『鎂』含量排行榜
(每100克食材;g = 克)
肉類『鎂』含量排行榜 (每100克食材;g = 克)
#
|
食材名稱
|
鎂 (DV%)
|
水分
|
熱量
|
1
|
膽肝
|
52 mg (16.3%)
|
40.3 g
|
251.5 kcal
|
2
|
鴨賞
|
32 mg (10.0%)
|
38.9 g
|
304 kcal
|
3
|
雉雞
|
32 mg (10.0%)
|
74.03 g
|
123.7 kcal
|
4
|
去皮清肉(肉雞)
|
31 mg (9.7%)
|
73.01 g
|
116.9 kcal
|
5
|
雞絞肉
|
30 mg (9.4%)
|
71.31 g
|
131.3 kcal
|
6
|
去皮清肉平均值
|
30 mg (9.4%)
|
74.15 g
|
118.8 kcal
|
7
|
里肌肉(肉雞)
|
29 mg (9.1%)
|
75.96 g
|
106.5 kcal
|
8
|
里肌肉平均值
|
29 mg (9.1%)
|
75.53 g
|
109.1 kcal
|
9
|
去皮清肉(土雞)
|
29 mg (9.1%)
|
75.28 g
|
120.8 kcal
|
10
|
里肌肉(土雞)
|
29 mg (9.1%)
|
75.1 g
|
111.6 kcal
|
11
|
豬後腿瘦肉
|
28 mg (8.8%)
|
74.16 g
|
110.7 kcal
|
12
|
去皮雞胸肉(肉雞)
|
28 mg (8.8%)
|
77 g
|
103.8 kcal
|
13
|
小羊腰脊肉
|
28 mg (8.8%)
|
75.21 g
|
143 kcal
|
14
|
鴕鳥沙朗肉排
|
28 mg (8.8%)
|
70.92 g
|
96.7 kcal
|
15
|
土番鴨
|
27 mg (8.4%)
|
75.6 g
|
110.9 kcal
|
16
|
虎皮蛙
|
27 mg (8.4%)
|
76.8 g
|
93.7 kcal
|
17
|
全鴨平均值(去皮)
|
26 mg (8.1%)
|
77.08 g
|
106.4 kcal
|
18
|
火雞肉
|
25 mg (7.8%)
|
72.3 g
|
140.6 kcal
|
19
|
太空鴨(去皮)
|
25 mg (7.8%)
|
78.56 g
|
101.9 kcal
|
20
|
鵝胸肉
|
25 mg (7.8%)
|
72.99 g
|
120.3 kcal
|
魚貝類『鎂』含量排行榜 (每100克食材;g = 克)
#
|
食材名稱
|
鎂 (DV%)
|
水分
|
熱量
|
1
|
正櫻蝦(加工)
|
346 mg (108.1%)
|
20.06 g
|
252.7 kcal
|
2
|
金錢魚
|
290 mg (90.6%)
|
66.72 g
|
196 kcal
|
3
|
銀魚
|
289 mg (90.3%)
|
82.73 g
|
69.3 kcal
|
4
|
蝦皮
|
283 mg (88.4%)
|
45.3 g
|
155.2 kcal
|
5
|
鬚赤蝦
|
282 mg (88.1%)
|
76.04 g
|
92.1 kcal
|
6
|
褐臭肚魚
|
259 mg (80.9%)
|
69.41 g
|
164.2 kcal
|
7
|
蝦米
|
250 mg (78.1%)
|
28.7 g
|
263.7 kcal
|
8
|
香螺
|
235 mg (73.4%)
|
78.94 g
|
86 kcal
|
9
|
扁魚干
|
230 mg (71.9%)
|
18.39 g
|
354.3 kcal
|
10
|
斑點雞籠鯧
|
227 mg (70.9%)
|
79.01 g
|
96.9 kcal
|
11
|
牡蠣干
|
227 mg (70.9%)
|
19.3 g
|
242.7 kcal
|
12
|
孟加拉笛鯛
|
223 mg (69.7%)
|
78.7 g
|
87.3 kcal
|
13
|
黑或(或字加魚邊)
|
215 mg (67.2%)
|
71.42 g
|
149.1 kcal
|
14
|
小魚干
|
209 mg (65.3%)
|
16.1 g
|
335.2 kcal
|
15
|
魩仔魚(加工,大)
|
190 mg (59.4%)
|
74.21 g
|
96.9 kcal
|
16
|
干貝(乾)
|
185 mg (57.8%)
|
16.5 g
|
256.1 kcal
|
17
|
哈氏彷對蝦
|
185 mg (57.8%)
|
78.41 g
|
81.9 kcal
|
18
|
日本銀帶鯡魚干(丁香魚脯)
|
183 mg (57.2%)
|
30.09 g
|
273.4 kcal
|
19
|
魩仔魚平均值(加工)
|
174 mg (54.4%)
|
64.62 g
|
123.8 kcal
|
20
|
鹹小卷
|
173 mg (54.1%)
|
64.5 g
|
97.6 kcal
|
21
|
金鉤蝦乾
|
172 mg (53.8%)
|
33.86 g
|
256.7 kcal
|
22
|
小卷干
|
169 mg (52.8%)
|
33.84 g
|
246.4 kcal
|
23
|
海蜇皮
|
163 mg (50.9%)
|
69.96 g
|
18.7 kcal
|
24
|
魩仔魚(加工,小)
|
158 mg (49.4%)
|
55.04 g
|
150.8 kcal
|
25
|
干貝(乾)平均值
|
147 mg (45.9%)
|
24.21 g
|
242.2 kcal
|
26
|
象牙鳳螺
|
145 mg (45.3%)
|
77 g
|
78.1 kcal
|
27
|
鮑魚
|
139 mg (43.4%)
|
73.06 g
|
68.7 kcal
|
28
|
綠殼菜蛤干(淡菜)
|
124 mg (38.8%)
|
19.91 g
|
263.1 kcal
|
29
|
西施舌
|
124 mg (38.8%)
|
83.23 g
|
52.9 kcal
|
30
|
印度鐮齒魚
|
110 mg (34.4%)
|
87.79 g
|
48.6 kcal
|
31
|
日本玻璃蝦
|
109 mg (34.1%)
|
76.32 g
|
82.6 kcal
|
32
|
刺鯧(含皮)
|
109 mg (34.1%)
|
72.52 g
|
154.5 kcal
|
33
|
小干貝(乾)
|
108 mg (33.8%)
|
31.91 g
|
228.4 kcal
|
34
|
日本銀帶鯡(加工)
|
107 mg (33.4%)
|
70.42 g
|
111.2 kcal
|
35
|
柴魚片
|
105 mg (32.8%)
|
10.9 g
|
382.6 kcal
|
36
|
九孔螺
|
99 mg (30.9%)
|
76.2 g
|
73.1 kcal
|
37
|
大文蛤
|
91 mg (28.4%)
|
91.01 g
|
20.5 kcal
|
38
|
正櫻蝦(熟)
|
85 mg (26.6%)
|
76.03 g
|
96.7 kcal
|
39
|
蟹腳肉
|
84 mg (26.3%)
|
84.16 g
|
51.5 kcal
|
40
|
正櫻蝦(生)
|
80 mg (25.0%)
|
79.35 g
|
88.4 kcal
|
41
|
泥螺
|
75 mg (23.4%)
|
76.92 g
|
94.6 kcal
|
42
|
竹蟶(冷凍)
|
75 mg (23.4%)
|
87.18 g
|
41.5 kcal
|
43
|
蛙形蟹
|
74 mg (23.1%)
|
78.19 g
|
71.8 kcal
|
44
|
魩仔魚
|
70 mg (21.9%)
|
85.96 g
|
55.6 kcal
|
45
|
帶殼真牡蠣(生蠔)
|
65 mg (20.3%)
|
79.18 g
|
59.2 kcal
|
46
|
菲律賓簾蛤
|
62 mg (19.4%)
|
85.8 g
|
36.8 kcal
|
47
|
日本對蝦(小)
|
60 mg (18.8%)
|
74.46 g
|
96.3 kcal
|
48
|
綠殼菜蛤
|
59 mg (18.4%)
|
75.8 g
|
95.6 kcal
|
49
|
黑齒牡蠣
|
58 mg (18.1%)
|
83.83 g
|
55.4 kcal
|
50
|
日本對蝦平均值
|
57 mg (17.8%)
|
75.72 g
|
96.8 kcal
|
51
|
紅蟳
|
57 mg (17.8%)
|
67.1 g
|
121.7 kcal
|
52
|
北方長額蝦(加工)
|
56 mg (17.5%)
|
70.94 g
|
122 kcal
|
53
|
波紋橫簾蛤
|
56 mg (17.5%)
|
83.15 g
|
48.3 kcal
|
54
|
雪螺
|
56 mg (17.5%)
|
90.33 g
|
40.2 kcal
|
55
|
蝦夷海扇蛤
|
55 mg (17.2%)
|
81.12 g
|
69.6 kcal
|
56
|
日本銀帶鯡
|
54 mg (16.9%)
|
73.69 g
|
101.5 kcal
|
57
|
真烏賊(大)
|
54 mg (16.9%)
|
83.6 g
|
61.4 kcal
|
58
|
日本對蝦(大)
|
54 mg (16.9%)
|
76.98 g
|
97.3 kcal
|
59
|
隆脊管鞭蝦
|
53 mg (16.6%)
|
75.3 g
|
96.2 kcal
|
60
|
胭脂蝦
|
52 mg (16.3%)
|
77.24 g
|
114.4 kcal
|
61
|
旗魚肚
|
52 mg (16.3%)
|
73.76 g
|
99.5 kcal
|
62
|
薔薇項鰭魚(含皮)
|
52 mg (16.3%)
|
78.6 g
|
92.7 kcal
|
63
|
白對蝦(大)
|
52 mg (16.3%)
|
74.79 g
|
109.2 kcal
|
64
|
尖鎖管
|
51 mg (15.9%)
|
74.25 g
|
100.1 kcal
|
65
|
螳螂蝦
|
50 mg (15.6%)
|
84.03 g
|
66.8 kcal
|
66
|
真牡蠣平均值
|
50 mg (15.6%)
|
82.99 g
|
54.3 kcal
|
67
|
仿刺參
|
48 mg (15.0%)
|
90.43 g
|
35.8 kcal
|
68
|
台灣鎖管
|
48 mg (15.0%)
|
80.8 g
|
71.9 kcal
|
69
|
香魚片
|
48 mg (15.0%)
|
20.03 g
|
307.1 kcal
|
70
|
文蛤
|
47 mg (14.7%)
|
87.32 g
|
36.9 kcal
|
71
|
大管鞭蝦
|
47 mg (14.7%)
|
77.39 g
|
87.7 kcal
|
72
|
白對蝦平均值
|
47 mg (14.7%)
|
76.07 g
|
102.7 kcal
|
73
|
日本竹筴魚
|
46 mg (14.4%)
|
74.5 g
|
116.4 kcal
|
74
|
相模後海螯蝦
|
46 mg (14.4%)
|
81.6 g
|
79.1 kcal
|
75
|
蠑螺(加工)
|
46 mg (14.4%)
|
70.8 g
|
65 kcal
|
76
|
章魚
|
44 mg (13.8%)
|
84.6 g
|
60.9 kcal
|
77
|
東方異腕蝦
|
43 mg (13.4%)
|
82.3 g
|
78.5 kcal
|
78
|
大目鮪
|
42 mg (13.1%)
|
74.51 g
|
103.5 kcal
|
79
|
白對蝦(小)
|
42 mg (13.1%)
|
77.36 g
|
96.2 kcal
|
80
|
環文蛤
|
42 mg (13.1%)
|
83.96 g
|
46 kcal
|
81
|
軟翅仔
|
42 mg (13.1%)
|
82.16 g
|
70 kcal
|
82
|
高麗馬加鰆
|
41 mg (12.8%)
|
75.02 g
|
118.6 kcal
|
83
|
刺鯧(去皮)
|
39 mg (12.2%)
|
78.17 g
|
94.6 kcal
|
84
|
鮪魚生魚片
|
39 mg (12.2%)
|
76.1 g
|
100.4 kcal
|
85
|
中國對蝦
|
39 mg (12.2%)
|
77.9 g
|
84.2 kcal
|
86
|
阿部牙鯛
|
38 mg (11.9%)
|
75.11 g
|
123.7 kcal
|
87
|
藍對蝦
|
38 mg (11.9%)
|
77.17 g
|
95.2 kcal
|
88
|
姬魚
|
38 mg (11.9%)
|
76.69 g
|
104.5 kcal
|
89
|
黃擬烏尾鮗
|
37 mg (11.6%)
|
79.57 g
|
80.3 kcal
|
90
|
臺灣馬加鰆
|
37 mg (11.6%)
|
68.5 g
|
180.1 kcal
|
91
|
環紋簑鮋
|
37 mg (11.6%)
|
80.8 g
|
79.5 kcal
|
92
|
大甲鰺
|
37 mg (11.6%)
|
74.8 g
|
105 kcal
|
93
|
青嘴龍占魚
|
37 mg (11.6%)
|
73.34 g
|
127.9 kcal
|
94
|
鬚赤蝦仁
|
37 mg (11.6%)
|
81.44 g
|
79.6 kcal
|
95
|
藍圓鰺
|
36 mg (11.3%)
|
73.28 g
|
114.1 kcal
|
96
|
花腹鯖
|
36 mg (11.3%)
|
70.5 g
|
143.5 kcal
|
97
|
鱷形叉尾鶴鱵
|
36 mg (11.3%)
|
75.85 g
|
97.7 kcal
|
98
|
虱目魚(含皮)
|
36 mg (11.3%)
|
66 g
|
200.4 kcal
|
99
|
鯖魚(煎)
|
36 mg (11.3%)
|
42.92 g
|
403.3 kcal
|
100
|
斑鰭飛魚
|
36 mg (11.3%)
|
76.52 g
|
94.5 kcal
|
建議量佔比 DV% = 『鎂』 / 建議量
|
建議量320 mg (19至30歲,女性,52 kg)
|
操作說明 1.選擇類別:穀物類、澱粉類、堅果種子類、豆類、蔬菜類、水果類、菇類、藻類等共18個類別 2.選擇成分:主要成分(熱量、水分、粗蛋白、脂肪、碳水化合物、灰分)及詳細成分(醣類、礦物質、維生素、脂肪酸、胺基酸等) 3.排行順序:由高至低(預設) 或 由低至高 排序 4.篩選條件:可設定兩個篩選條件,不符合即剔除。當 "≥" (或 "≤) 後方數字空白,僅會顯示要篩選的營養成分含量(不剔除) 5.設定基準:預設以食材100克為基準,亦可計算營養密度(例如除以熱量),或調整水分
營養成分排行榜:互動式工作表 (資料載入需5~20秒,請稍候...)
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