Food Sources of Magnesium

Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains are good sources. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially. Selected food sources of magnesium are listed in the table below.

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body.

SELECTED FOOD SOURCES OF MAGNESIUM
Food Milligrams (mg) per

serving

Percent DV*
Almonds, dry roasted, 1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with 10% of the DV for magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7
Milk, 1 cup 24–27 6–7
Halibut, cooked, 3 ounces 24 6
Raisins, ½ cup 23 6
Chicken breast, roasted, 3 ounces 22 6
Beef, ground, 90% lean, pan broiled, 3 ounces 20 5
Broccoli, chopped and cooked, ½ cup 12 3
Rice, white, cooked, ½ cup 10 3
Apple, 1 medium 9 2
Carrot, raw, 1 medium 7 2

*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for magnesium is 400 mg for adults and children aged 4 and older. However, the FDA does not require food labels to list magnesium content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

This chart provides a list of various foods in various categories known to be high in magnesium.

Fruits Vegetables Nuts Meat and Proteins Highest Legumes
Avocado

Banana

Blackberries

Blackcurrants

Breadfruit

Cherimoya

Dates

Guava

Kiwi

Loganberries

Mulberries

Passion Fruit

Pomegranate

Prickly Pear

Raspberries

Watermelon

Amaranth leaves

Artichoke

Butternut squash

French Beans

Lima Beans

Okra

Peas

Spirulina

Swiss Chard

Almonds

Amaranth

Brazil Nuts

Buckwheat

Cashews

Oats

Peanuts

Pine Nuts/Pignolias

Pumpkin Seeds

Quinoa

Rye

Wheat – Durum

Wheat – Hard Red

Wheat – Hard White

Beef

Cheddar Cheese

Caviar

Cod

Herring

Perch

Pollock

Salmon

Sardines

Tuna

Goat Milk

Soy Beans

Soy Milk

Low fat Yogurt

Adzuki Beans

Black Beans

Black Eye Peas

Edamame

Navy Beans

Pinto Beans

Soy Beans

White Beans

Winged Beans

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