Foods with Magnesium

Foods with magnesium include a wide variety of 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.

Be aware ~ 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 corn crop. The active poison in RoundUp 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. That’s because canned fruits and vegetables have less magnesium. Processing lowers their magnesium content.

Chocolate and nuts are rich in magnesium

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

List of foods with 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.

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.

Further reading:

Magnesium is Essential

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

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