Harvard Women's Health Watch

Magnesium content in milligrams (mg) of certain foods

Magnesium content in milligrams (mg) of certain foods

Food

Measure

Magnesium

Bulgur, dry

1 cup

230

Barley, pearled, raw

1 cup

158

Spinach, cooked

1 cup

157

Seeds, pumpkin, roasted

1 ounce

156

Cornmeal, yellow

1 cup

155

Beans, black, boiled

1 cup

120

Beet greens, cooked

1 cup

98

Halibut, cooked

3 ounces

90

Almonds, dry roasted

1 ounce

80

Rice, brown, cooked

1 cup

80

Chickpeas, boiled

1 cup

79

Cashews, dry roasted

1 ounce

74

Lentils, boiled

1 cup

71

Artichokes, cooked

1 cup

71

Oatmeal, regular and instant, cooked

1 cup

63

Soymilk

1 cup

61

Tomato products, canned

1 cup

58

Potato, baked

1 potato

57

Rice, white, enriched

1 cup

50

Peanuts, all types

1 ounce

50

Peanut butter

2 tablespoons

50

Crab

1 cup

49

Coffee, espresso

2 ounces

48

Raisins

1 cup

46

Parsnips

1 cup

45

Squash, summer, cooked

1 cup

43

Yogurt, plain, skimmed

1 cup

43

Seeds, sunflower, roasted

cup

41

Banana

1 cup

41

Source: USDA National Nutrient Database for Standard Reference, Release 24, available at www.ars.usda.gov/nutrientdata

To continue reading this article, you must login.
  • Research health conditions
  • Check your symptoms
  • Prepare for a doctor's visit or test
  • Find the best treatments and procedures for you
  • Explore options for better nutrition and exercise
Learn more about the many benefits and features of joining Harvard Health Online »