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Food Sources of magnesium ranked by milligrams of magnesium per standard amount.

Food, Standard Amount Magnesium (mg)
Pumpkin and squash seed kernels, roasted, 1 oz 151
Brazil nuts, 1 oz 107
Bran ready-to-eat cereal (100%), ~1 oz 103
Halibut, cooked, 3 oz 91
Quinoa, dry, ¼ cup 89
Spinach, canned, ½ cup 81
Almonds, 1 oz 78
Spinach, cooked from fresh, ½ cup 78
Buckwheat flour, ¼ cup 75
Cashews, dry roasted, 1 oz 74
Soybeans, mature, cooked, ½ cup 74
Pine nuts, dried, 1 oz 71
Mixed nuts, oil roasted, with peanuts, 1 oz 67
White beans, canned, ½ cup 67
Pollock, walleye, cooked, 3 oz 62
Black beans, cooked, ½ cup 60
Bulgur, dry, ¼ cup 57
Oat bran, raw, ¼ cup 55
Soybeans, green, cooked, ½ cup 54
Tuna, yellowfin, cooked, 3 oz 54
Artichokes (hearts), cooked, ½ cup 50
Peanuts, dry roasted, 1 oz 50
Lima beans, baby, cooked from frozen, ½ cup 50
Beet greens, cooked, ½ cup 49
Navy beans, cooked, ½ cup 48
Tofu, firm, prepared with nigaria , ½ cup 47
Okra, cooked from frozen, ½ cup 47
Soy beverage, 1 cup 47
Cowpeas, cooked, ½ cup 46
Hazelnuts, 1 oz 46
Oat bran muffin, 1 oz 45
Great Northern beans, cooked, ½ cup 44
Oat bran, cooked, ½ cup 44
Buckwheat groats, roasted, cooked, ½ cup 43
Brown rice, cooked, ½ cup 42
Haddock, cooked, 3 oz 42

Calcium sulfate and magnesium chloride

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17

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