Those who need to increase their magnesium intake can select foods from this high magnesium food summary list.
|
From the
USDA Nutrient Database
|
|
USDA
Reference
#
|
Food
|
Magnesium
per
measure
mgs
|
Weight
grams
|
Common
Measure
|
Notes
|
|
FISH - Broiled |
|
15037
|
Halibut |
91
|
85
|
3 oz.
|
- |
|
15221
|
Tuna |
54
|
85
|
3 oz.
|
Yellowfin, fresh, cooked |
|
FRUITS |
|
11008
|
Artichokes |
101
|
168
|
1 cup |
- |
|
09040
|
Banana |
34
|
118
|
1 med. |
- |
|
09094
|
Figs, dried |
44
|
76
|
4 figs |
(doubled - more reasonable) |
|
GRAINS |
|
20005
|
Barley, pearled, raw |
158
|
200
|
1 cup |
- |
|
20011
|
Buckwheat flour |
301
|
120
|
1 cup |
Whole-groat |
|
20033
|
Oat Bran, raw |
221
|
94
|
1 cup |
- |
|
20037
|
Rice, brown |
84
|
195
|
1 cup |
- |
|
20080
|
Wheat Flour, whole |
166
|
120
|
1 cup |
- |
|
JUICES |
|
09294
|
Prune juice |
36
|
256
|
1 cup |
- |
|
DAIRY |
|
01095
|
Milk, canned, condensed |
80
|
306
|
1 cup |
Sweetened |
|
01117
|
Yogurt, low fat |
39
|
227
|
8 oz. |
12 grams of protein/ ounce |
|
NUTS |
|
12061
|
Almonds |
156
|
56
|
2 oz. |
(doubled - more reasonable) |
|
12078
|
Brazil nuts |
128
|
56
|
2 oz. |
(doubled - more reasonable) |
|
12585
|
Cashews |
148
|
56
|
2 oz. |
(doubled - more reasonable) |
|
12147
|
Pine nuts |
132
|
56
|
2 oz. |
(doubled - more reasonable) |
|
VEGETABLES |
(All cooked) |
|
11008
|
Artichoke |
101
|
168
|
1 cup |
- |
|
16006
|
Beans, baked |
81
|
254
|
1 cup |
- |
|
16015
|
Beans, Black |
120
|
172
|
1 cup |
- |
|
16034
|
Beans, Kidney, canned |
72
|
256
|
1 cup |
- |
|
16072
|
Beans, Lima |
81
|
188
|
1 cup |
- |
|
16038
|
Beans, navy |
107
|
182
|
1 cup |
- |
|
16043
|
Beans, Pinto |
94
|
171
|
1 cup |
- |
|
16103
|
Beans, refried |
83
|
252
|
1 cup |
- |
|
16051
|
Beans, white |
134
|
262
|
1 cup |
- |
|
11087
|
Beet Greens |
98
|
144
|
1 cup |
- |
|
11093
|
Broccoli, frozen |
37
|
184
|
1 cup |
- |
|
16057
|
Chick Peas |
79
|
164
|
1 cup |
Garbonzos |
|
20020
|
Cornmeal |
155
|
138
|
1 cup |
- |
|
11192
|
Cowpeas |
86
|
165
|
1 cup |
Black-eyed peas |
|
16070
|
Lentils |
71
|
198
|
1 cup |
- |
|
11281
|
Okra, cooked |
94
|
184
|
1 cup |
- |
|
11299
|
Parsnips |
45
|
156
|
1 cup |
- |
|
11313
|
Peas, frozen |
46
|
160
|
1 cup |
- |
|
11424
|
Pumpkin, canned |
56
|
245
|
1 cup |
- |
|
12516
|
Pumpkin Seeds |
151
|
28
|
1 oz. |
- |
|
11451
|
Soybeans |
108
|
180
|
1 cup |
- |
|
11461
|
Spinach, canned |
163
|
214
|
1 cup |
- |
|
11458
|
Spinach, cooked |
157
|
180
|
1 cup |
- |
|
11642
|
Squash, Summer |
43
|
180
|
1 cup |
- |
|
11512
|
Sweet Potatos, canned |
56
|
255
|
1 cup |
with the skin |
|
11674
|
Potatos |
57
|
202
|
1 potato |
most is in the skin |
|
11546
|
Tomatoes, paste |
134
|
262
|
1 cup |
- |
|
Over 100 mg. in BOLD RED |
High Magnesium Food
is brought to you by A
and P Business Solutions Ltd
Click
here to subscribe to our free e-zine
|
|
