Dietary sources of magnesium
1st May, 2019

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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

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References
1[Seeds, pumpkin and squash seed kernels, dried [pepitas] Nutrition Facts & Calories. [cited 2019 Mar 3].](https://nutritiondata.self.com/facts/nut-and-seed-products/3066/2#ixzz5i7ZWjWRX)
2[US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference. 2018 [cited 2018 Jul 27].](https://ndb.nal.usda.gov/ndb/)
3[Foods high in magnesium. [cited 2019 Mar 3].](https://www.healthdirect.gov.au/foods-high-in-magnesium)
4Rude RK. Magnesium. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements. 2nd ed. New York, NY: Informa Healthcare; 2010:527-37.
5Fine KD, Santa Ana CA, Porter JL, Fordtran JS. Intestinal absorption of magnesium from food and supplements. J Clin Invest 1991;88:396-402
6[National Institutes of Health. Magnesium fact sheet. [cited 2019 Mar 3].](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/)
7Volpe SL. Magnesium in Disease Prevention and Overall Health. Adv Nutr. 2013 May 6;4(3):378S-383S
8Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011;15(10):2779-811.