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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