Magnesium Foods

7/28/2019 Magnesium Foods

1/3

Magnesium Foods SummaryMagnesium Nutrition

The table below summarizes foods

containing high levels of magnesium,

as measured by the United StatesDepartment of Agriculture.

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.

Vaughn's Summaries

Food Summaries

High Calcium Foods

High Magnesium Foods

High Potassium Foods

High Vitamin A Foods

High Vitamin C Foods

High Vitamin E Foods

High Vitamin K Foods

30 540-860 30 260

High Magnesium Foods Summary TableFrom the

USDA Nutrient Database

USDANDBRef. # Food Group

Magnes.

per

measure

mgs

Weight

grams

Common

Measure Notes

.

FISH - Broiled

15037 Halibut 91 85 3 oz. -

15221 Tuna 54 85 3 oz. Yellowfin, fresh, cooked

.

FRUITS11008 Artichokes 101 168 1 cup -

09040 Banana 34 118 1 med. -

09094 Figs, dried 44 76 4 figs (doubled - more reasonable)

.

GRAINS

20005 Barley, pearled, raw 158 200 1 cup -

20011 Buckwheat flour 301 120 1 cup Whole-groat

20033 Oat Bran, raw 221 94 1 cup -

20037 Rice, brown 84 195 1 cup -

20080 Wheat Flour, whole 166 120 1 cup -.

JUICES

09294 Prune juice 36 256 1 cup -

.

DAIRY

01095 Milk, canned, condensed 80 306 1 cup Sweetened

gh Magnesium Foods http://www.vaughns-1-pagers.com/food/magnesium-foo

f 3 04.06.2011


2/3

01117 Yogurt, low fat 39 227 8 oz. 12 grams of protein/ ounce

.

NUTS

12061 Almonds 156 56 2 oz. (doubled - more reasonable)

12078 Brazil nuts 128 56 2 oz. (doubled - more reasonable)

12585 Cashews 148 56 2 oz. (doubled - more reasonable)

12147 Pine nuts 132 56 2 oz. (doubled - more reasonable)

.VEGETABLES

(All cooked)

11008 Artichoke 101 168 1 cup -

16006 Beans, baked 81 254 1 cup -

16015 Beans, Black 120 172 1 cup -

16034 Beans, Kidney, canned 72 256 1 cup -

16072 Beans, Lima 81 188 1 cup -

16038 Beans, navy 107 182 1 cup -

16043 Beans, Pinto 94 171 1 cup -

16103 Beans, refried 83 252 1 cup -

16051 Beans, white 134 262 1 cup -11087 Beet Greens 98 144 1 cup -

11093 Broccoli, frozen 37 184 1 cup -

16057 Chickpeas 79 164 1 cup Garbanzo beans

20020 Cornmeal 155 138 1 cup -

11192 Cowpeas 86 165 1 cup Black-eyed peas

16070 Lentils 71 198 1 cup -

11281 Okra, cooked 94 184 1 cup -

11299 Parsnips 45 156 1 cup -

11313 Peas, frozen 46 160 1 cup -

11424 Pumpkin, canned 56 245 1 cup -

12516 Pumpkin Seeds 151 28 1 oz. -

11451 Soybeans 108 180 1 cup -

11461 Spinach, canned 163 214 1 cup -

11458 Spinach, cooked 157 180 1 cup -

11642 Squash, Summer 43 180 1 cup -

11512 Sweet Potatoes, canned 56 255 1 cup with the skin

11674 Potatoes 57 2021

potatomost is in the skin

11546 Tomato, paste 134 262 1 cup -

Over100 mg. in BOLD RED

I changed some numbers to more closely reflect a more appropriate "CommonMeasure".

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.


f 3 04.06.2011


3/3

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 mgDaily Recommended Sodium (Na): 1,000 mg . . . Too much: 2,400 mg

top of page

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.


f 3 04.06.2011

Documents

Magnesium Foods