CHART OF MAGNESIUM RICH FOODS
The following a list of the magnesium content in common food sources of magnesium is sorted by milligrams magnesium per gram of food content.
| Serving Size, Common Units | Serving Size, Grams | Milligrams Magnesium | Milligrams Magnesium per Gram | % Daily Value (DV) | |
|---|---|---|---|---|---|
| Cocoa, unsweetened | 2 tbsp. | 10 | 52 | 5.24 | 14% |
| Bran Breakfast Cereal, ready to eat | 1 oz. | 28 | 78 | 2.78 | 19% |
| Almonds | 1 oz. | 28 | 75 | 2.68 | 19% |
| Cashews, dry roasted | 1 oz. | 28 | 73 | 2.61 | 18% |
| Pumpkin Seeds, roasted | 1 oz. | 28 | 73 | 2.61 | 18% |
| Molasses | 1 tbsp. | 20 | 48 | 2.42 | 12% |
| Peanuts, dry roasted | 1 oz. | 28 | 49 | 1.75 | 12% |
| Peanut Butter | 2 tbsp. | 32 | 49 | 1.53 | 12% |
| Whole Wheat Bread, homemade | 1 slice | 28 | 37 | 1.32 | 9% |
| Halibut | 3 oz. | 85 | 91 | 1.07 | 23% |
| Navy Bean Sprouts, raw | 1 oz. | 28 | 28 | 1.01 | 7% |
| Mackeral | 3 oz. | 85 | 83 | 0.97 | 21% |
| Spinach, boiled | 1/2 cup | 90 | 79 | 0.87 | 20% |
| Whole Wheat Bread, store bought | 1 slice | 28 | 23 | 0.82 | 6% |
| Coffee, espresso | 2 oz. | 60 | 48 | 0.80 | 12% |
| Spinach, raw | 1 cup | 30 | 24 | 0.79 | 6% |
| Quinoa, cooked | 1/2 cup | 92.5 | 59 | 0.64 | 15% |
| Milk Chocolate | 1 oz. | 28 | 18 | 0.63 | 4% |
| Soybeans, boiled | 1/2 cup | 90 | 54 | 0.60 | 14% |
| Black-Eyed Peas (Cowpeas), boiled | 1/2 cup | 87.5 | 46 | 0.52 | 12% |
| Buckwheat Groats (Kasha), cooked | 1/2 cup | 84 | 43 | 0.51 | 11% |
| Parsley, raw | 1 oz. | 28 | 14 | 0.50 | 3% |
| Lima Beans, boiled | 1/2 cup | 94 | 40 | 0.43 | 10% |
| Acorn squash, baked | 1/2 cup | 102.5 | 44 | 0.43 | 11% |
| Swiss Chard | 1/2 cup | 175 | 75 | 0.43 | 19% |
| Artichokes | 1 whole medium | 120 | 50 | 0.42 | 13% |
| Egg, fried | 1 whole large | 46 | 18 | 0.39 | 3% |
| Tofu | 1/2 cup | 126 | 47 | 0.37 | 12% |
| Bacon, pan-fried | 3 oz. | 85 | 31 | 0.36 | 8% |
| Pork Tenderloin, broiled | 3 oz. | 85 | 31 | 0.36 | 8% |
| Okra, boiled | 1 cup | 160 | 58 | 0.36 | 14% |
| Bulgur Wheat, cooked | 1/2 cup | 91 | 29 | 0.32 | 8% |
| Salmon | 3 oz. | 85 | 26 | 0.31 | 7% |
| Whole Wheat Spaghetti | 1/2 cup | 70 | 21 | 0.30 | 6% |
| Parsnips, boiled | 1/2 cup | 78 | 23 | 0.29 | 6% |
| Chicken Breast, roasted | 3 oz. | 85 | 24 | 0.29 | 6% |
| Ground Beef, pan browned | 3 oz. | 85 | 24 | 0.28 | 6% |
| Oatmeal | 1/2 cup | 117 | 32 | 0.27 | 8% |
| Broccoli, boiled | 1/2 cup | 78 | 16 | 0.21 | 4% |
| Pasta Sauce | 1/2 cup | 128 | 27 | 0.21 | 7% |
| Potatoes, boiled without skin | 1 cup | 156 | 31 | 0.20 | 8% |
| Lettuce | 2 leaves | 34 | 4 | 0.12 | 1% |
| Milk, 2% | 1 cup | 244 | 27 | 0.11 | 7% |
| Apple | 1 medium | 182 | 9 | 0.05 | 3% |
| Coffee, from grounds | 6 oz. | 178 | 5 | 0.03 | 1% |
No comments:
Post a Comment