| |
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.)
Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.
| 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, ?/font> cup |
89 |
159 |
| Spinach, canned, ?/font> cup |
81 |
25 |
| Almonds, 1 oz |
78 |
164 |
| Spinach, cooked from fresh, ?/font> cup |
78 |
20 |
| Buckwheat flour, ?/font> cup |
75 |
101 |
| Cashews, dry roasted, 1 oz |
74 |
163 |
| Soybeans, mature, cooked, ?/font> cup |
74 |
149 |
| Pine nuts, dried, 1 oz |
71 |
191 |
| Mixed nuts, oil roasted, with peanuts, 1 oz |
67 |
175 |
| White beans, canned, ?/font> cup |
67 |
154 |
| Pollock, walleye, cooked, 3 oz |
62 |
96 |
| Black beans, cooked, ?/font> cup |
60 |
114 |
| Bulgur, dry, ?/font> cup |
57 |
120 |
| Oat bran, raw, ?/font> cup |
55 |
58 |
| Soybeans, green, cooked, ?cup |
54 |
127 |
| Tuna, yellowfin, cooked, 3 oz |
54 |
118 |
| Artichokes (hearts), cooked, ?/font> cup |
50 |
42 |
| Peanuts, dry roasted, 1 oz |
50 |
166 |
| Lima beans, baby, cooked from frozen, ?/font> cup |
50 |
95 |
| Beet greens, cooked, ?/font> cup |
49 |
19 |
| Navy beans, cooked, ?/font> cup |
48 |
127 |
| Tofu, firm, prepared with nigaria , ?/font> cup |
47 |
88 |
| Okra, cooked from frozen, ?/font> cup |
47 |
26 |
| Soy beverage, 1 cup |
47 |
127 |
| Cowpeas, cooked, ?/font> cup |
46 |
100 |
| Hazelnuts, 1 oz |
46 |
178 |
| Oat bran muffin, 1 oz |
45 |
77 |
| Great northern beans, cooked, ?/font> cup |
44 |
104 |
| Oat bran, cooked, ?cup |
44 |
44 |
| Buckwheat groats, roasted, cooked, ?/font> cup |
43 |
78 |
| Brown rice, cooked, ?cup |
42 |
108 |
| Haddock, cooked, 3 oz |
42 |
95 |
a Calcium sulfate and magnesium chloride.
|
|
|
|
 |
