Magnesium

Recommended Dietary Allowances for adults:

• Men: 400–420 mg
• Women: 310–320 mg

How much magnesium is in your food?

• Pumpkin seed – kernels: Serving Size 1 oz, 168 mg
• Almonds, dry roasted: Serving Size 1 oz, 80 mg
• Spinach, boiled: Serving Size ½ cup, 78 mg
• Cashews, dry roasted: Serving Size 1 oz, 74 mg
• Pumpkin seeds in shell: Serving Size 1 oz, 74 mg
• Peanuts, oil roasted: Serving Size ¼ cup, 63 mg
• Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg
• Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg
• Black beans, cooked: Serving Size ½ cup, 60 mg
• Edamame, shelled, cooked: Serving Size ½ cup, 50 mg
• Dark chocolate -60-69% cacoa: Serving Size 1 oz, 50 mg
• Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg
• Bread, whole wheat: Serving Size 2 slices, 46 mg
• Avocado, cubed: Serving Size 1 cup, 44 mg
• Potato, baked with skin: Serving Size 3.5 oz, 43 mg
• Rice, brown, cooked: Serving Size ½ cup, 42 mg
• Yogurt, plain, low fat: Serving Size 8 oz, 42 mg
• Breakfast cereals fortified: Serving Size 10% fortification, 40 mg
• Oatmeal, instant: Serving Size 1 packet, 36 mg
• Kidney beans, canned: Serving Size ½ cup, 35 mg
• Banana: Serving Size 1 medium, 32 mg
• Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg
• Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg
• Milk: Serving Size 1 cup, 24–27 mg
• Halibut, cooked: Serving Size 3 oz, 24 mg
• Raisins: Serving Size ½ cup, 23 mg
• Chicken breast, roasted: Serving Size 3 oz, 22 mg
• Beef, ground, 90% lean: Serving Size 3 oz, 20 mg
• Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg
• Rice, white, cooked: Serving Size ½ cup, 10 mg
• Apple: Serving Size 1 medium, 9 mg
• Carrot, raw: Serving Size 1 medium, 7 mg