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Magnesium Counts in Foods
 See
our full line of Magnesium supplements
Food Magnesium
(mg)
All-Bran (1/2 cup) 120
Black or navy beans (1 cup cooked) 105-120
Great Northern or pinto beans (1 cup cooked) 90-95
Brown rice (1 cup cooked) 85
Almonds or cashews (3 Tbs.) 75-85
Garbanzos (chickpeas) or lima beans (1 cup cooked) 80
Kellogg's Raisin Bran (1 cup) 80
Spinach (1/2 cup cooked) 75
Lentils (1 cup cooked) 70
Grape-Nuts (1/2 cup) 60
Multi-Bran Chex or Wheat Chex (1 cup) 60
Baked potato, with skin (1-7 oz.) 55
Seafood (4 oz. cooked) 35-55
Peanuts (1/5 cup) or peanut butter (2 Tbs.) 50
Whole wheat bread (2 slices--2 oz.) 50
Acorn squash (1/2 cup cooked) 45
Yogurt (1 cup) 35-45
Banana (1) 35
Peas (1/2 cup cooked) 35
Watermelon (2 cups) 35
Chocolate, semisweet or sweet (1 oz.) 30-35
Milk (1 cup) 30-35
Grapefruit, orange, or prune juice (1 cup) 25-35
Beef, pork, or poultry (4 oz. cooked) 20-35
Butternut squash (1/2 cup cooked) 30
Cheerios or Wheaties (1 cup) 30
Broccoli (1/2 cup cooked) 20
White rice (1 cup cooked) 20
White bread (2 slices--2 oz.) 15
Kellogg's Corn Flakes (1 cup) or Frosted Flakes (3/4 cup) 0
Chart compiled by Ingrid VanTuinen.
Sources: USDA and manufacturers.
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