High Magnesium Foods

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Magnesium Foods Summary

Magnesium Nutrition The table below summarizes foods containing high levels of magnesium, as measured by the United States Department of Agriculture. Vaughn's Summaries Food Summaries High Calcium Foods High Magnesium Foods High Potassium Foods High High High High Vitamin Vitamin Vitamin Vitamin A C E K Foods Foods Foods Foods

Those who need to increase their magnesium intake can select foods from this high magnesium food summary list. It is not necessary to take magnesium supplements, to achieve a high level of magnesium nutrition.

30

540-860

30

260

High Magnesium Foods Summary Table

From the USDA Nutrient Database

USDA NDB Ref. #

Food Group
. FISH - Broiled

Magnes. per measure mgs

Weight Common grams Measure

Notes

15037 15221 . FRUITS 11008 09040 09094 . GRAINS 20005 20011 20033 20037 20080 . JUICES 09294 . DAIRY 01095

Halibut Tuna

91 54

85 85

3 oz. 3 oz.

Yellowfin, fresh, cooked

Artichokes Banana Figs, dried

101 34 44

168 118 76

1 cup 4 figs

(doubled - more reasonable)

1 med. -

Barley, pearled, raw Buckwheat flour Oat Bran, raw Rice, brown Wheat Flour, whole

158 301 221 84 166

200 120 94 195 120

1 cup 1 cup 1 cup 1 cup 1 cup

Whole-groat -

Prune juice

36

256

1 cup

Milk, canned, condensed

80

306

1 cup

Sweetened

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High Magnesium Foods

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01117 . NUTS 12061 12078 12585 12147

Yogurt, low fat

39

227

8 oz.

12 grams of protein/ ounce

Almonds Brazil nuts Cashews Pine nuts . VEGETABLES

156 128 148 132

56 56 56 56

2 oz. 2 oz. 2 oz. 2 oz.

(doubled - more reasonable) (doubled - more reasonable) (doubled - more reasonable) (doubled - more reasonable) (All cooked)

11008 16006 16015 16034 16072 16038 16043 16103 16051 11087 11093 16057 20020 11192 16070 11281 11299 11313 11424 12516 11451 11461 11458 11642 11512 11674 11546

Artichoke Beans, baked Beans, Black Beans, Kidney, canned Beans, Lima Beans, navy Beans, Pinto Beans, refried Beans, white Beet Greens Broccoli, frozen Chickpeas Cornmeal Cowpeas Lentils Okra, cooked Parsnips Peas, frozen Pumpkin, canned Pumpkin Seeds Soybeans Spinach, canned Spinach, cooked Squash, Summer Sweet Potatoes, canned Potatoes Tomato, paste

101 81 120 72 81 107 94 83 134 98 37 79 155 86 71 94 45 46 56 151 108 163 157 43 56 57 134

168 254 172 256 188 182 171 252 262 144 184 164 138 165 198 184 156 160 245 28 180 214 180 180 255 202 262

1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 cup 1 oz. 1 cup 1 cup 1 cup 1 cup 1 cup 1 potato 1 cup

Garbanzo beans Black-eyed peas with the skin most is in the skin -

Over 100 mg. in BOLD RED

I changed some numbers to more closely reflect a more appropriate "Common Measure". This is a list of "basic foods". Many fast foods contain high amounts of magnesium, but I omitted them due to all the other garbage they contain. The same is true for soups and cereals.

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High Magnesium Foods

http://www.vaughns-1-pagers.com/food/magnesium-foods.htm

Source: USDA Nutrient Database for Standard Reference, Release 15 Daily Recommended Magnesium (Mg): 400 mg . . . Too much: greater than 350 mg as supplement Daily Recommended Potassium (K): 3,500 mg . . . Too much: 18,000 mg Daily Recommended Sodium (Na): 1,000 mg . . . Too much: 2,400 mg

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Vaughn's Summaries 2005, 2008 Vaughn Aubuchon ... All Rights Reserved http://www.vaughns-1-pagers.com This Vaughns Summaries Magnesium Nutrition web page was updated on 2011-02-06.

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