Food Sources of Magnesium
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Food Sources of Magnesium ranked by milligrams of magnesium per standard
amount; also calories in the standard amount.
All are >- 10% of RDA for adult men, which is 420 mg/day.)
All are >- 10% of RDA for adult men, which is 420 mg/day.)
| Food, Standard Amount |
Magnesium (mg) |
Calories |
| Pumpkin and squash seed kernels, roasted, 1 oz |
151 |
148 |
| Brazil nuts, 1 oz |
107 |
186 |
| Bran ready-to-eat cereal (100%), ~1 oz |
103 |
74 |
| Halibut, cooked, 3 oz |
91 |
119 |
| Quinoa, dry, ¼ cup |
89 |
159 |
| Spinach, canned, ½ cup |
81 |
25 |
| Almonds, 1 oz |
78 |
164 |
| Spinach, cooked from fresh, ½ cup |
78 |
20 |
| Buckwheat flour, ¼ cup |
75 |
101 |
| Cashews, dry roasted, 1 oz |
74 |
163 |
| Soybeans, mature, cooked, ½ cup |
74 |
149 |
| Pine nuts, dried, 1 oz |
71 |
191 |
| Mixed nuts, oil roasted, with peanuts, 1 oz |
67 |
175 |
| White beans, canned, ½ cup |
67 |
154 |
| Pollock, walleye, cooked, 3 oz |
62 |
96 |
| Black beans, cooked, ½ cup |
60 |
114 |
| Bulgur, dry, ¼ cup |
57 |
120 |
| Oat bran, raw, ¼ cup |
55 |
58 |
| Soybeans, green, cooked, ½ cup |
54 |
127 |
| Tuna, yellowfin, cooked, 3 oz |
54 |
118 |
| Artichokes (hearts), cooked, ½ cup |
50 |
42 |
| Peanuts, dry roasted, 1 oz |
50 |
166 |
| Lima beans, baby, cooked from frozen, ½ cup |
50 |
95 |
| Beet greens, cooked, ½ cup |
49 |
19 |
| Navy beans, cooked, ½ cup |
48 |
127 |
| Tofu, firm, prepared with nigaria , ½ cup |
47 |
88 |
| Okra, cooked from frozen, ½ cup |
47 |
26 |
| Soy beverage, 1 cup |
47 |
127 |
| Cowpeas, cooked, ½ cup |
46 |
100 |
| Hazelnuts, 1 oz |
46 |
178 |
| Oat bran muffin, 1 oz |
45 |
77 |
| Great northern beans, cooked, ½ cup |
44 |
104 |
| Oat bran, cooked, ½ cup |
44 |
44 |
| Buckwheat groats, roasted, cooked, ½ cup |
43 |
78 |
| Brown rice, cooked, ½ cup |
42 |
108 |
| Haddock, cooked, 3 oz |
42 |
95 |
a Calcium sulfate and magnesium chloride.
|
Zithromax for treating bacterial infections, skin infections, sexually transmitted infectious diseases, urethritis. medicstar.com Hair loss treatment Propecia is used to treat hair loss. Propecia is not addictive. shoppharm.com Erectile dysfunction treatment Viagra is applied for the treatment of erectile dysfunction in men. Viagra Super Force Amoxicillin one of the best antibiotic. Amoxicillin used to treat infections caused by certain bacteria. medicstar.com |
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