Common Food Sources of Magnesium

Jen StaggAll Categories, Diet & Weight Loss, Food, WellnessLeave a Comment

As physicians, we often find that many of our patients have clinical signs and symptoms of magnesium deficiency. We also frequently include as part of the initial lab test evaluation for patients a test called RBC magnesium (which is a better indicator of tissue status) which also we often find to be low or deficient. As a result, we are commonly asked which foods are good sources of magnesium. So here is a list of commonly eaten foods that contain decent levels of magnesium.

FOOD Amt(mg)
Halibut, cooked, 3 ounces 90
Almonds, dry roasted, 1 ounce 80
Cashews, dry roasted, 1 ounce 75
Soybeans, mature, cooked, ½ cup 75
Spinach, frozen, cooked, ½ cup 75
Nuts, mixed, dry roasted, 1 ounce 65
Cereal, shredded wheat, 2 rectangular biscuits 55
Oatmeal, instant, fortified, prepared w/ water, 1 cup55
Potato, baked w/ skin, 1 medium 50
Peanuts, dry roasted, 1 ounce 50
Peanut butter, smooth, 2 Tablespoons 50
Wheat Bran, crude, 2 Tablespoons 45
Blackeyed Peas, cooked, ½ cup 45
Yogurt, plain, skim milk, 8 fluid ounces 45
Bran Flakes, ¾ cup 40
Vegetarian Baked Beans, ½ cup 40
Rice, brown, long-grained, cooked, ½ cup 40
Lentils, mature seeds, cooked, ½ cup 35
Avocado, California, ½ cup pureed 35
Kidney Beans, canned, ½ cup 35
Pinto Beans, cooked, ½ cup 35
Wheat Germ, crude, 2 Tablespoons 35
Chocolate milk, 1 cup 33
Banana, raw, 1 medium 30
Milk Chocolate candy bar, 1.5 ounce bar 28
Milk, reduced fat (2%) or fat free, 1 cup 27
Bread, whole wheat, commercially prepared, 1 slice 25
Raisins, seedless, ¼ cup packed 25
Whole Milk, 1 cup 24
Chocolate Pudding, 4 ounce ready-to-eat portion 24

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