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, ¼ cup |
89 |
159 |
| Spinach, canned, ½ cup |
81 |
25 |
| Almonds, 1 oz |
78 |
164 |
| Spinach, cooked from fresh, ½ cup |
78 |
20 |
| Buckwheat flour, ¼ cup |
75 |
101 |
| Cashews, dry roasted, 1 oz |
74 |
163 |
| Soybeans, mature, cooked, ½ cup |
74 |
149 |
| Pine nuts, dried, 1 oz |
71 |
191 |
| Mixed nuts, oil roasted, with peanuts, 1 oz |
67 |
175 |
| White beans, canned, ½ cup |
67 |
154 |
| Pollock, walleye, cooked, 3 oz |
62 |
96 |
| Black beans, cooked, ½ cup |
60 |
114 |
| Bulgur, dry, ¼ cup |
57 |
120 |
| Oat bran, raw, ¼ cup |
55 |
58 |
| Soybeans, green, cooked, ½ cup |
54 |
127 |
| Tuna, yellowfin, cooked, 3 oz |
54 |
118 |
| Artichokes (hearts), cooked, ½ cup |
50 |
42 |
| Peanuts, dry roasted, 1 oz |
50 |
166 |
| Lima beans, baby, cooked from frozen, ½ cup |
50 |
95 |
| Beet greens, cooked, ½ cup |
49 |
19 |
| Navy beans, cooked, ½ cup |
48 |
127 |
| Tofu, firm, prepared with nigaria , ½ cup |
47 |
88 |
| Okra, cooked from frozen, ½ cup |
47 |
26 |
| Soy beverage, 1 cup |
47 |
127 |
| Cowpeas, cooked, ½ cup |
46 |
100 |
| Hazelnuts, 1 oz |
46 |
178 |
| Oat bran muffin, 1 oz |
45 |
77 |
| Great northern beans, cooked, ½ cup |
44 |
104 |
| Oat bran, cooked, ½ cup |
44 |
44 |
| Buckwheat groats, roasted, cooked, ½ cup |
43 |
78 |
| Brown rice, cooked, ½ cup |
42 |
108 |
| Haddock, cooked, 3 oz |
42 |
95 |
a Calcium sulfate and magnesium
chloride. ©2008 Hopkins Technology, LLC