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Food Summaries
Mineral Nutrition

Magnesium Foods Summary
Magnesium Nutrition
by Vaughn Aubuchon

The table below summarizes foods containing high levels of magnesium, as measured by the United States Department of Agriculture.

Those who need to increase their magnesium intake can select foods from this high magnesium food summary list. It is not necessary to take magnesium supplements, to achieve a high level of magnesium nutrition.

30

100

60

30

80

80

30

.
High Magnesium Foods Summary Table

From the
USDA Nutrient Database

USDA
NDB
Ref. #

Food Group

Magnes.
per
measure
mgs
Weight
grams
Common
Measure

Notes

.
FISH - Broiled

15037

Halibut

91
85
3 oz.

-

15221

Tuna

54
85
3 oz.

Yellowfin, fresh, cooked

.
FRUITS

11008

Artichokes

101
168

1 cup

-

09040

Banana

34
118

1 med.

-

09094

Figs, dried

44
76

4 figs

(doubled - more reasonable)

.
GRAINS

20005

Barley,
pearled, raw

158
200

1 cup

-

20011

Buckwheat
flour

301
120

1 cup

Whole-groat

20033

Oat Bran, raw

221
94

1 cup

-

20037

Rice, brown

84
195

1 cup

-

20080

Wheat Flour,
whole

166
120

1 cup

-

.
JUICES

09294

Prune juice

36
256

1 cup

-

.
DAIRY

01095

Milk, canned, condensed

80
306

1 cup

Sweetened

01117

Yogurt, low fat

39
227

8 oz.

12 grams of protein/ ounce

.
NUTS

12061

Almonds

156
56

2 oz.

(doubled - more reasonable)

12078

Brazil nuts

128
56

2 oz.

(doubled - more reasonable)

12585

Cashews

148
56

2 oz.

(doubled - more reasonable)

12147

Pine nuts

132
56

2 oz.

(doubled - more reasonable)

.
VEGETABLES

(All cooked)

11008

Artichoke

101
168

1 cup

-

16006

Beans, baked

81
254

1 cup

-

16015

Beans, Black

120
172

1 cup

-

16034

Beans,
Kidney, canned

72
256

1 cup

-

16072

Beans, Lima

81
188

1 cup

-

16038

Beans, navy

107
182

1 cup

-

16043

Beans, Pinto

94
171

1 cup

-

16103

Beans, refried

83
252

1 cup

-

16051

Beans, white

134
262

1 cup

-

11087

Beet Greens

98
144

1 cup

-

11093

Broccoli,
frozen

37
184

1 cup

-

16057

Chickpeas

79
164

1 cup

Garbanzo beans

20020

Cornmeal

155
138

1 cup

-

11192

Cowpeas

86
165

1 cup

Black-eyed peas

16070

Lentils

71
198

1 cup

-

11281

Okra, cooked

94
184

1 cup

-

11299

Parsnips

45
156

1 cup

-

11313

Peas, frozen

46
160

1 cup

-

11424

Pumpkin,
canned

56
245

1 cup

-

12516

Pumpkin
Seeds

151
28

1 oz.

-

11451

Soybeans

108
180

1 cup

-

11461

Spinach,
canned

163
214

1 cup

-

11458

Spinach,
cooked

157
180

1 cup

-

11642

Squash,
Summer

43
180

1 cup

-

11512

Sweet Potatoes, canned

56
255

1 cup

with the skin

11674

Potatoes

57
202

1 potato

most is in the skin

11546

Tomato, paste

134
262

1 cup

-

Over 100 mg. in BOLD RED

45

120 - 450

45

45

45

150

I changed some numbers to more closely reflect a more appropriate "Common Measure".
This is a list of "basic foods".
Many fast foods contain high amounts of magnesium, but I omitted them due to all the other garbage they contain. The same is true for soups and cereals.
Source: USDA Nutrient Database for Standard Reference, Release 15
Daily Recommended Magnesium (Mg): 400 mg . . .
Too much: greater than 350 mg as supplement

Daily Recommended Potassium (K): 3,500 mg . . .
Too much: 18,000 mg

Daily Recommended Sodium (Na): 1,000 mg . . .
Too much: 2,400 mg

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This Vaughns Magnesium Nutrition Table
was last updated on 2014-04-06.