Magnesium Food Chart
This Magnesium Food Chart tells you where you can find magnesium, the amount of the food needed and the calories each unit contains.
| Food, Standard Unit | Magnesium | Calories | | Pumpkin & squash seed kernels, roasted, 1 oz | 151 | 148 | | Brazil nuts, 1 oz | 107 | 186 | | Bran ready-to-eat cereal (100%), ~1 oz | 103 | 74 | | Halibut, cooked, 3 oz | 91 | 119 | | Quinoa, dry, ¼ cup | 89 | 159 | | Spinach, canned, ½ cup | 81 | 25 | | Almonds, 1 oz | 78 | 164 | | Spinach, cooked from fresh, ½ cup | 78 | 20 | | Buckwheat flour, ¼ cup | 75 | 101 | | Cashews, dry roasted, 1 oz | 74 | 163 | | Soybeans, mature, cooked, ½ cup | 74 | 149 | | Pine nuts, dried, 1 oz | 71 | 191 | | Mixed nuts, oil roasted, with peanuts, 1 oz | 67 | 175 | | White beans, canned, ½ cup | 67 | 154 | | Pollock, walleye, cooked, 3 oz | 62 | 96 | | Black beans, cooked, ½ cup | 60 | 114 | | Bulgur, dry, ¼ cup | 57 | 120 | | Oat bran, raw, ¼ cup | 55 | 58 | | Soybeans, green, cooked, ½ cup | 54 | 127 | | Tuna, yellowfin, cooked, 3 oz | 54 | 118 | | Artichokes (hearts), cooked, ½ cup | 50 | 42 | | Peanuts, dry roasted, 1 oz | 50 | 166 | | Lima beans, baby, cooked from frozen, ½ cup | 50 | 95 | | Beet greens, cooked, ½ cup | 49 | 19 | | Navy beans, cooked, ½ cup | 48 | 127 | | Tofu, firm, prepared with nigaria ½ cup | 47 | 88 | | Okra, cooked from frozen, ½ cup | 47 | 26 | | Soy beverage, 1 cup | 47 | 127 | | Cowpeas, cooked, ½ cup | 46 | 100 | | Hazelnuts, 1 oz | 46 | 178 | | Oat bran muffin, 1 oz | 45 | 77 | | Great northern beans, cooked, ½ cup | 44 | 104 | | Oat bran, cooked, ½ cup | 44 | 44 | | Buckwheat groats, roasted, cooked, ½ cup | 43 | 78 | | Brown rice, cooked, ½ cup | 42 | 108 | | Haddock, cooked, 3 oz | 42 | 95 |
(Source of information: http://www.naturalnews.com/025567.html)
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