Food (Serving Size)

Magnesium

(mg)

Pumpkin seeds (30g, ¼ cup)

150

Brazil nuts, dried (30g, 10 brazil nuts)

105

Almonds, dry roasted (30g, 20 almonds)

80

Spinach, boiled (½ cup)

78

Cashews, dry roasted (30g, 15 cashews)

74

Peanuts, oil roasted (¼ cup)

63

Black beans, cooked (½ cup)

60

Edamame, shelled, cooked (½ cup)

50

Bread, whole wheat (2 slices)

46

Avocado, cubed (1 cup)

44

Potato, baked with skin (100g, 1 medium size potato)

43

Rice, brown, cooked (½ cup)

42

Yogurt, plain, low fat (226g)

42

Dark chocolate, 70-85% cacao, (20g)                                      

36

Oatmeal, instant (1 packet)

36

Kidney beans, canned (½ cup)

35

Banana (1 medium)

32

Salmon, Atlantic, cooked (85g)

26

Raisins (½ cup)

23

Chicken breast, roasted (85g)

22

Beef, ground, 90% lean (85g)

20

Broccoli, chopped and cooked (½ cup)

12

Rice, white, cooked (½ cup)

10

Apple (1 medium)

9

Carrot, raw (1 medium)

7