Magnesium foods include many everyday foods: eggplant, peppers, grapes, cabbage, tofu, salmon, bananas, shrimp, rice, spinach, yams, sardines, corn, mozzarella cheese, and, Happiness! Chocolate and nuts are rich sources of magnesium.
Beware ~ GMO corn has less magnesium, as well as many other nutrients, than nonGMO corn. GMO corn is genetically modified so that it will grow when RoundUp is used to kill unwanted plants and insects around the crop. The active poison is Glyphosate. Small amounts of Glyphosate are in GMO foods. When we eat a lot of GMO foods, it appears that the Glyphosate builds up in our bodies, and/or causes tumors and other cancer related problems.
When choosing foods with magnesium, choose fresh fruits and vegetables whenever possible. Canned fruits and vegetables have less magnesium: processing lowers magnesium content.
Chocolate is high in magnesium, which may be one reason it is so popular.
List of foods with Magnesium
| Foods | mgs |
| 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 |
| Foods | mgs |
| 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.
Among foods with magnesium, fresh vegetables stand out as an excellent source. Magnesium is lost when foods are processed. Sadly, magnesium usually isn’t replaced as “enrichment” at the processing plant.