|
High Magnesium Foods Summary Table
|
|
|
From the
USDA Nutrient Database
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|
USDA
NDB
Ref. #
|
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
|
|
.
FRUITS
|
|
11008
|
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
|
|
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
|
202
|
1 potato
|
most is in the skin
|
|
11546
|
Tomato, paste
|
134
|
262
|
1 cup
|
-
|
|
Over100 mg. inBOLD
|
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