Food Sources of Magnesium


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.)

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, cup

89

159

Spinach, canned, cup

81

25

Almonds, 1 oz

78

164

Spinach, cooked from fresh, cup

78

  20

Buckwheat flour, cup

75

101

Cashews, dry roasted, 1 oz

74

163

Soybeans, mature, cooked, cup

74

  149

Pine nuts, dried, 1 oz

71

191

Mixed nuts, oil roasted, with peanuts, 1 oz

67

175

White beans, canned, cup

67

154

Pollock, walleye, cooked, 3 oz

62

96

Black beans, cooked, cup

60

  114

Bulgur, dry, cup

57

120

Oat bran, raw, cup

55

58

Soybeans, green, cooked, cup

54

  127

Tuna, yellowfin, cooked, 3 oz

54

  118

Artichokes (hearts), cooked, cup

50

  42

Peanuts, dry roasted, 1 oz

50

166

Lima beans, baby, cooked from frozen, cup

50

  95

Beet greens, cooked, cup

49

19

Navy beans, cooked, cup

48

127

Tofu, firm, prepared with nigaria , cup

47

  88

Okra, cooked from frozen, cup

47

  26

Soy beverage, 1 cup

47

127

Cowpeas, cooked, cup

46

100

Hazelnuts, 1 oz

46

178

Oat bran muffin, 1 oz

45

77

Great northern beans, cooked, cup

44

104

Oat bran, cooked, cup

44

44

Buckwheat groats, roasted, cooked, cup

43

78

Brown rice, cooked, cup

42

108

Haddock, cooked, 3 oz

42

95

a Calcium sulfate and magnesium chloride.

RECOMMENDED BOOKS

 The Magnesium Miracle

 Transdermal Magnesium Therapy

 The Magnesium Factor

 Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride 

 Dietary Magnesium: New Research

 Amazon.com Gift Card

RECOMMENDED SUPPLEMENTS

 Cardiovascular Research - Magnesium Taurate, 125 mg, 180 capsules

 Source Naturals - Magnesium Malate, 1250 mg, 360 tablets

 Solgar - Magnesium Citrate, 400 mg, 120 tab

 Spring Valley - Magnesium with Chelated Zinc, 250 Tablets

 Schiff Super Calcium-Magnesium 1200 w/ Vitamin D