Magnesium Rich Foods

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Magnesium rich foods are plenty. As a general rule, green vegetables, such as spinach, are good sources of magnesium. The magnesium is contained right in the center of the chlorophyll molecule that gives green vegetables their color.

The following are foods high in magnesium too:

  • some legumes (beans and peas)
  • nuts and seeds
  • whole, unrefined grains
  • bread made from whole grain wheat flour
  • tap water (the amount varies according to the water supply. Hard water naturally contains more minerals, including magnesium, than soft water.)


To avoid magnesium deficiency that is associated with many health problems, eating a wide variety of green vegetables and the high magnesium foods mentioned in the list will help you reach your goal.

The following are food sources of magnesium in details:

Important note: Foods that provide lower percentages of the Daily Value also contribute to a healthy diet.

FOOD Milligrams (mg) %Daily Value
Halibut, cooked, 3 ounces 90 20
Almonds, dry roasted, 1 ounce 80 20
Cashews, dry roasted, 1 ounce 75 20
Soybeans, mature, cooked, ½ cup 75 20
Spinach, frozen, cooked, ½ cup 75 20
Nuts, mixed, dry roasted, 1 ounce 65 15
Cereal, shredded wheat, 2 rectangular biscuits 55 15
Oatmeal, instant, fortified, prepared w/ water, 1 cup 55 15
Potato, baked w/ skin, 1 medium 50 15
Peanuts, dry roasted, 1 ounce 50 15
Peanut butter, smooth, 2 Tablespoons 50 15
Wheat Bran, crude, 2 Tablespoons 45 10
Blackeyed Peas, cooked, ½ cup 45 10
Yogurt, plain, skim milk, 8 fluid ounces 45 10
Bran Flakes, ½ cup 40 10
Vegetarian Baked Beans, ½ cup 40 10
Rice, brown, long-grained, cooked, ½ cup 40 10
Lentils, mature seeds, cooked, ½ cup 35 8
Avocado, California, ½ cup pureed 35 8
Kidney Beans, canned, ½ cup 35 8
Pinto Beans, cooked, ½ cup 35 8
Wheat Germ, crude, 2 Tablespoons 35 8
Chocolate milk, 1 cup 33 8
Banana, raw, 1 medium 30 8
Milk Chocolate candy bar, 1.5 ounce bar 28 8
Milk, reduced fat (2%) or fat free, 1 cup 27 8
Bread, whole wheat, commercially prepared, 1 slice 25 6
Raisins, seedless, ½ cup packed 25 6
Whole Milk, 1 cup 24 6
Chocolate Pudding, 4 ounce ready-to-eat portion 24 6

The above information about magnesium rich foods is according to the U.S. Department of Agriculture's Nutrient Database.

 

 

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