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 |
Subscribe to Harvard Health Online for immediate access to health news and information from Harvard Medical School.
- 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