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Food Summaries
Mineral Nutrition

Magnesium Foods Summary

by Vaughn Aubuchon

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

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
.

-

45

120 - 450

45

45

45

150



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     Vaughn's Other Dietary
     MINERAL Related Pages

* Calcium Foods

* Magnesium Foods

* Mineral RDAs

* Potassium Foods

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This Vaughns Magnesium Nutrition
Table was last updated on 2020-01-25.