Nutrition Guide: Magnesium
Whole foods with the highest amounts of magnesium…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Magnesium: 190.9
Spinach
Amount: 1 cup (30g)
Magnesium: 157
Swiss Chard
Amount: 1 cup cooked (175 g)
Magnesium: 150.5
Soybeans
Amount: 1 cup cooked (172 g)
Magnesium: 149
Sesame Seeds
Amount: .25 cup dried (36 g)
Magnesium: 126.36
Black Beans
Amount: 1 cup cooked
Magnesium: 120
Quinoa
Amount: 1 cup cooked
Magnesium: 118
Cashews
Amount: .25 cup (40 g)
Magnesium: 117
Sunflower Seeds
Amount: .25 cup (35 g)
Magnesium: 113.75
Edamame
Amount: 1 cup (155 g)
Magnesium: 99.2
Navy Beans
Amount: 1 cup cooked (182 g)
Magnesium: 96.46
Tempeh
Amount: 4 oz (113 g)
Magnesium: 87.32
Buckwheat
Amount: 1 cup cooked (168 g)
Magnesium: 85.68
Pinto Beans
Amount: 1 cup (171 g)
Magnesium: 85.5
Brown Rice
Amount: 1 cup cooked (195 g)
Magnesium: 83.85
Barley
Amount: .33 cup dry (61.3 g)
Magnesium: 81.57
Lima Beans
Amount: 1 cup (188 g) cooked
Magnesium: 80.84
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Magnesium: 79
Millet
Amount: 1 cup cooked (174 g)
Magnesium: 76.56
Kidney Beans
Amount: 1 cup (177 g)
Magnesium: 74.34
Split Peas
Amount: 1 cup cooked (196 g)
Magnesium: 71
Lentils
Amount: 1 cup cooked (198 g)
Magnesium: 71
Oats
Amount: .25 cup uncooked (39 g)
Magnesium: 69
Tofu
Amount: 4 oz (113 g)
Magnesium: 65.8
Almonds
Amount: .25 cup (23 g)
Magnesium: 61.6
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Magnesium: 61.35
Peanuts
Amount: .25 cup (36.5 g)
Magnesium: 61.32
Papaya
Amount: 1 medium (276 g)
Magnesium: 57.96
Flaxseeds
Amount: 2 tbs ground (14 g)
Magnesium: 54.88
Sweet Potato
Amount: 1 cup (200 g)
Magnesium: 54
Green Peas
Amount: 1 cup (138 g)
Magnesium: 53.7
Potatoes
Amount: 1 cup baked (173 g)
Magnesium: 48.4
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Magnesium: 47.63
Walnuts
Amount: .25 cup (30 g)
Magnesium: 47.4
Avocados
Amount: 1 cup, sliced (146g)
Magnesium: 44
Summer Squash
Amount: 1 cup cooked (180 g)
Magnesium: 43.2
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Magnesium: 42
Shrimp
Amount: 4 oz (113 g) lg steamed
Magnesium: 41.96
Scallops
Amount: 4 oz (113 g) steamed
Magnesium: 41.96
Collard Greens
Amount: 1 cup cooked (190 g)
Magnesium: 39.9
Beets
Amount: 1 cup (170g)
Magnesium: 39
Salmon
Amount: 4 oz (113 g) wild, broiled
Magnesium: 37.42
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Magnesium: 36.29
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Magnesium: 32.89
Broccoli
Amount: 1 cup (156 g)
Magnesium: 32.76
Bananas
Amount: 1 medium (118 g)
Magnesium: 31.86
Turnip Greens
Amount: 1 cup cooked (144 g)
Magnesium: 31.68
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Magnesium: 31.2
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Magnesium: 29.4
Raspberries
Amount: 1 cup fresh (123 g)
Magnesium: 27.06
Winter Squash
Amount: 1 cup cooked (205 g)
Magnesium: 26.65
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Magnesium: 26.08
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Magnesium: 26.08
Cabbage
Amount: 1 cup (150 g)
Magnesium: 25.5
Asparagus
Amount: 1 cup (180g)
Magnesium: 25
Kale
Amount: 1 cup (130 g)
Magnesium: 23.4
Onions
Amount: 1 cup cooked (210 g)
Magnesium: 23.1
Green Beans
Amount: 1 cup (125 g)
Magnesium: 22.5
Corn, Yellow
Amount: 1 cooked (77 g)
Magnesium: 20
Tomatoes
Amount: 1 cup (180 g)
Magnesium: 19.8
Pineapple
Amount: 1 cup (165 g)
Magnesium: 19.8
Cantaloupe
Amount: 1 cup (160 g)
Magnesium: 19.2
Strawberries
Amount: 1 cup (144 g)
Magnesium: 18.7
Bok Choy
Amount: 1 cup cooked (170 g)
Magnesium: 18.7
Mustard Greens
Amount: 1 cup cooked (140 g)
Magnesium: 18.2
Parsley
Amount: .5 cup (30.4 g)
Magnesium: 15.2
Watermelon
Amount: 1 cup (152 g)
Magnesium: 15.2
Mangos
Amount: 1 cup (165 g)
Magnesium: 14.8
Fennel
Amount: 1 cup raw (87 g)
Magnesium: 14.79
Carrots
Amount: 1 cup (122 g)
Magnesium: 14.6
Leeks
Amount: 1 cup cooked (104 g)
Magnesium: 14.56
Basil
Amount: .5 cup (21 g)
Magnesium: 13.57
Cucumber
Amount: 1 cup raw (104 g)
Magnesium: 13.5
Romaine Lettuce
Amount: 2 cups (94 g)
Magnesium: 13.2
Oranges
Amount: 1 medium (131 g)
Magnesium: 13.1
Pears
Amount: 1 medium (178 g)
Magnesium: 12.46
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Magnesium: 12.2
Kiwifruit
Amount: 1 2" fresh (69 g)
Magnesium: 11.73
Cauliflower
Amount: 1 cup (124 g)
Magnesium: 11.16
Celery
Amount: 1 cup raw (101 g)
Magnesium: 11.11
Bell Peppers
Amount: 1 cup (92 g)
Magnesium: 11
Eggplant
Amount: 1 cup cooked (99 g)
Magnesium: 10.9
Grapes
Amount: 1 cup (151 g)
Magnesium: 10.57
Grapefruit
Amount: .5 medium (128 g)
Magnesium: 10.24
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Magnesium: 10.15
Apple
Amount: 1 Medium (182 g)
Magnesium: 9.1
Blueberries
Amount: 1 cup (148 g)
Magnesium: 8.9
Figs
Amount: 1 medium fresh (50 g)
Magnesium: 8.5
Miso
Amount: 1 tbs (17 g)
Magnesium: 8.25
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Magnesium: 7.94
Mushrooms, Crimini
Amount: 1 cup (72 g)
Magnesium: 6.48
Cranberries
Amount: 1 cup fresh (100 g)
Magnesium: 6
Olives, Black
Amount: 1 cup (134 g)
Magnesium: 5.38
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Magnesium: 5
Plums & Prunes
Amount: 1 fresh (66 g)
Magnesium: 4.62
Lemons & Limes
Amount: .25 cup (61 g)
Magnesium: 3.7
Apricots
Amount: 1 whole (35 g)
Magnesium: 3.5
Cilantro
Amount: .5 cup (8 g)
Magnesium: 2.08
Arugula
Amount: .5 cup (10 g)
Magnesium: 1.7
Sea Vegetables
Amount: 1 tbs dried (5 g)
Magnesium: 0.62
Chia Seeds
Amount: 2 tbs (28 g)
Magnesium: