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Magnesium Foods Summary |
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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. |
High Magnesium Foods Table |
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|
USDA Nutrient Database |
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NDB Ref. # |
Food Group |
per measure mgs |
grams |
Measure |
Notes |
|
. |
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Halibut |
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|
|
- |
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Tuna |
|
|
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Yellowfin, fresh, cooked |
|
. |
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Artichokes |
|
|
1 cup |
- |
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Banana |
|
|
1 med. |
- |
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Figs, dried |
|
|
4 figs |
(doubled - more reasonable) |
|
. |
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Barley, |
|
|
1 cup |
- |
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Buckwheat |
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|
1 cup |
Whole-groat |
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Oat Bran, raw |
|
|
1 cup |
- |
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Rice, brown |
|
|
1 cup |
- |
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Wheat
Flour, |
|
|
1 cup |
- |
|
. |
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Prune juice |
|
|
1 cup |
- |
|
. |
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Milk, canned, condensed |
|
|
1 cup |
Sweetened |
|
Yogurt, low fat |
|
|
8 oz. |
12 grams of protein/ ounce |
|
. |
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Almonds |
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|
2 oz. |
(doubled - more reasonable) |
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Brazil nuts |
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|
2 oz. |
(doubled - more reasonable) |
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Cashews |
|
|
2 oz. |
(doubled - more reasonable) |
|
Pine nuts |
|
|
2 oz. |
(doubled - more reasonable) |
|
. |
(All cooked) |
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Artichoke |
|
|
1 cup |
- |
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Beans, baked |
|
|
1 cup |
- |
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Beans, Black |
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|
1 cup |
- |
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Beans, |
|
|
1 cup |
- |
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Beans, Lima |
|
|
1 cup |
- |
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Beans, navy |
|
|
1 cup |
- |
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Beans, Pinto |
|
|
1 cup |
- |
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Beans, refried |
|
|
1 cup |
- |
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Beans, white |
|
|
1 cup |
- |
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Beet Greens |
|
|
1 cup |
- |
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Broccoli, |
|
|
1 cup |
- |
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Chickpeas |
|
|
1 cup |
Garbanzo beans |
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Cornmeal |
|
|
1 cup |
- |
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Cowpeas |
|
|
1 cup |
Black-eyed peas |
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Lentils |
|
|
1 cup |
- |
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Okra, cooked |
|
|
1 cup |
- |
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Parsnips |
|
|
1 cup |
- |
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Peas, frozen |
|
|
1 cup |
- |
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Pumpkin, |
|
|
1 cup |
- |
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Pumpkin |
|
|
1 oz. |
- |
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Soybeans |
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|
1 cup |
- |
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Spinach, |
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|
1 cup |
- |
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Spinach, |
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|
1 cup |
- |
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Squash, |
|
|
1 cup |
- |
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Sweet Potatoes, canned |
|
|
1 cup |
with the skin |
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Potatoes |
|
|
1 potato |
most is in the skin |
|
Tomato, paste |
|
|
1 cup |
- |
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Over 100 mg. in BOLD RED |
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45 |
120 - 450 |
45 |
45 |
45 |
150 |
I changed some
numbers to more closely reflect a more appropriate "Common
Measure". |
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Vaughn's
Other Dietary |
|
* Calcium
Foods |
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Have A Great
Day! |
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This Vaughns Magnesium Nutrition |