News & tips on health, fitness and nutrition

Tuesday, June 19, 2012

Magnesium rich foods


The following a list of the magnesium content in common food sources of magnesium is sorted by milligrams magnesium per gram of food content.
Serving Size, Common UnitsServing Size, GramsMilligrams MagnesiumMilligrams Magnesium per Gram% Daily Value (DV)
Cocoa, unsweetened2 tbsp.10525.2414%
Bran Breakfast Cereal, ready to eat1 oz.28782.7819%
Almonds1 oz.28752.6819%
Cashews, dry roasted1 oz.28732.6118%
Pumpkin Seeds, roasted1 oz.28732.6118%
Molasses1 tbsp.20482.4212%
Peanuts, dry roasted1 oz.28491.7512%
Peanut Butter2 tbsp.32491.5312%
Whole Wheat Bread, homemade1 slice28371.329%
Halibut3 oz.85911.0723%
Navy Bean Sprouts, raw1 oz.28281.017%
Mackeral3 oz.85830.9721%
Spinach, boiled1/2 cup90790.8720%
Whole Wheat Bread, store bought1 slice28230.826%
Coffee, espresso2 oz.60480.8012%
Spinach, raw1 cup30240.796%
Quinoa, cooked1/2 cup92.5590.6415%
Milk Chocolate1 oz.28180.634%
Soybeans, boiled1/2 cup90540.6014%
Black-Eyed Peas (Cowpeas), boiled1/2 cup87.5460.5212%
Buckwheat Groats (Kasha), cooked1/2 cup84430.5111%
Parsley, raw1 oz.28140.503%
Lima Beans, boiled1/2 cup94400.4310%
Acorn squash, baked1/2 cup102.5440.4311%
Swiss Chard1/2 cup175750.4319%
Artichokes1 whole medium120500.4213%
Egg, fried1 whole large46180.393%
Tofu1/2 cup126470.3712%
Bacon, pan-fried3 oz.85310.368%
Pork Tenderloin, broiled3 oz.85310.368%
Okra, boiled1 cup160580.3614%
Bulgur Wheat, cooked1/2 cup91290.328%
Salmon3 oz.85260.317%
Whole Wheat Spaghetti1/2 cup70210.306%
Parsnips, boiled1/2 cup78230.296%
Chicken Breast, roasted3 oz.85240.296%
Ground Beef, pan browned3 oz.85240.286%
Oatmeal1/2 cup117320.278%
Broccoli, boiled1/2 cup78160.214%
Pasta Sauce1/2 cup128270.217%
Potatoes, boiled without skin1 cup156310.208%
Lettuce2 leaves3440.121%






Milk, 2%1 cup244270.117%
Apple1 medium18290.053%
Coffee, from grounds6 oz.17850.031%
[Source: http://www.ars.usda.gov/www.nutritiondata.com]





Selected food sources of magnesium 
FoodMilligrams (mg)%DV*
Wheat Bran, crude, ¼ cup8922
Almonds, dry roasted, 1 ounce8020
Spinach, frozen, cooked, ½ cup7820
Raisin bran cereal, 1 cup7719
Cashews, dry roasted, 1 ounce7419
Soybeans, mature, cooked, ½ cup7419
Wheat germ, crude, ¼ cup6917
Nuts, mixed, dry roasted, 1 ounce6416
Bran flakes cereal, ¾ cup6416
Shredded wheat cereal, 2 rectangular biscuits6115
Oatmeal, instant, fortified, prepared w/ water, 1 cup6115
Peanuts, dry roasted, 1 ounce5013
Peanut butter, smooth, 2 Tablespoons4912
Potato, baked with skin, 1 medium4812
Blackeye peas, cooked, ½ cup4612
Pinto beans, cooked, ½ cup4311
Rice, brown, long-grained, cooked, ½ cup4211
Lentils, mature seeds, cooked, ½ cup369
Vegetarian baked beans, ½ cup359
Kidney beans, canned, ½ cup359
Chocolate milk, lowfat, 1 cup338
Banana, raw, 1 medium328
Yogurt, fruit, low fat, 8 fluid ounces328
Milk chocolate candy bar, 1.5 ounce bar287
Milk, lowfat or nonfat, 1 cup277
Raisins, seedless, ½ cup packed267
Halibut, cooked, 3 ounces246
Bread, whole-wheat, commercially prepared, 1 slice236
Avocado, cubes, ½ cup226
Chocolate pudding, ready-to-eat, 4 ounces195

*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium 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. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site.

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