Foods with Magnesium

Magnesium is plentiful in wide variety of everyday foods: eggplant, peppers, grapes, cabbage, tofu, salmon, bananas, shrimp, rice, spinach, yams, sardines, corn, mozzarella cheese, nuts and, Happiness! chocolate and nuts which are rich sources.

Be aware that GMO corn has less magnesium than nonGMO corn. Read more.

Processing lowers the magnesium content of foods.

Chocolate is high in magnesium, which may be one reason it is so popular.

List of foods containing Magnesium

Foodsmgs
Almonds, 2 oz.
Brazil nuts, 2 oz.
Cashew nuts, 2 oz.
Coconut, dried 2 oz.

Hazelnuts, filberts, 2 oz.
Peanuts, 2 oz.

Peanut Butter, chunky, w/o salt, 1/4 cup
Peanut Butter, chunky, w/ salt, 1/4 cup
Peanut Butter, smooth, w/o salt, 1/4 cup
Peanut Butter, smooth, w/ salt, 1/4 cup

Pine nuts. 2 oz.
Sesame seeds, 2 oz.
Walnuts. 2 oz.

Barley, Whole grain, 1 cup
Oat bran, 1 cup
Rice, brown, 1 cup
Wheat flour, whole, 1 cup
Whole wheat bread, 1 slice

Chocolate Candy Bar, 1.5 oz
156
128
148
52

98
128

104
104
100
100

132
64
114

158
221
84
166
24

28

Foodsmgs
Aritchoke, 1 cup
Avocado, California, 1 med.
Avocado, Florida, 1 med.

Beans, black, 1 cup
Beans, kidney, 1 cup
Beans, Lima, 1 cup
Beans, navy, 1 cup

Beans, pinto, 1 cup
Beans, refried, 1 cup
Beans, white, 1 cup

Beet greens, 1 cup
Broccoli, frozen, 1 cup
Broccoli, raw, 1 cup
Chick peas, garbonzos, 1 cup

Cornmeal, 1 cup (GMO vs non GMO)
Cowpeas, black eyed, 1 cup
Kale, boiled, 1 cup
Lentils, 1 cup

Okra, cooked, 1 cup
Parsnips, 1 cup
Peas, frozen, 1 cup
Pumpkin, canned, 1 cup

Pumpkin seeds, 1 oz.
Seaweed, kelp, 3.5 oz.
Seaweed, Spirulina, 3.5 oz.
Soybeans, 1 cup

Spinach, canned, 1 cup
Spinach, cooked, 1 cup
Squash, summer, 1 cup
Sweet potatoes, canned, 1 cup

Swiss chard, 1 cup
Potatoes, 1 med
Tomato paste, 1 cup
Turnip greens, 1 cup

Banana, 1 med.
Figs, dried, 4 figs
Kiwi, 1 med.

Millet, 1 cup
Quinoa, 1 cup
Oatmeal, cooked, 1 cup
Rye flour, 1 cup

Wheat bran, 2T
Wheat germ, 1/4 cup
Shredded wheat, 2 biscuits

Tofu, 1/4 block
Soy milk, 1 cup
Cow's milk, 2%, 1 cup
Chocolate milk , 1 cup

Halibut, broiled, 3 oz.
Oysters, 3 oz.
Rock fish, 1 fillet
Scallops, 6 large
Tuna, broiled, 3 oz.

Beef, ground, 3.5 oz.
Beef, tenderloin, 3.5 oz.
Chicken breast, 3.5 oz
Chicken, dark meat, 3.5 oz

Ham, 3.5 oz
Turkey breast, 3.5 oz
101
70
104

120
72
81
107

94
83
134

98
37
22
79

155
86
24
71

94
45
46
56

151
121
195
108

163
157
43
56

150
57
134
32

34
44
23

106
178
112
70

10
69
54

37
47
27
33

91
49
51
55
54

24
30
27
23

17
22

Many herbs and spices are rich in magnesium. For instance: dried coriander leaf, chives, spearmint, dill, sage, basil, fennel, savory, parsley, cumin, tarragon, oregano, saffron, cloves, caraway, curry, thyme and black pepper.

Fresh vegetables are a good source of magnesium. Magnesium is lost when foods are processed. Sadly, magnesium usually isn’t replaced as “enrichment” at the processing plant.

Further reading:

Magnesium is Essential

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Summary
Foods with Magnesium
Article Name
Foods with Magnesium
Description
A wide variety of foods are rich in magnesium: eggplant, peppers, grapes, cabbage, tofu, salmon, rice, spinach, sardines, mozzarella and Happiness! chocolate
Author
Publisher Name
Health Boundaries
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