Magnesium Content of Some Food Sources
The food items and weights in this list is adapted from those in 2002 revision of Home and Garden Bulletin No. 72, Nutritive Value of Foods.
For an alternate chart to view magnesium content of food, please see http://www.whfoods.com/genpage.php?tname=nutrient&dbid=75.
|
FOOD |
Milligrams (mg) |
%DV* |
|
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, ¾ 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, ¼ cup packed |
25 |
6 |
|
Whole Milk, 1 cup |
24 |
6 |
|
Chocolate Pudding, 4 ounce ready-to-eat portion |
24 |
6 |
DV = Daily Value. DVs are reference numbers developed by various governments to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium, for most counties, is 400 milligrams (mg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less per serving is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet.