Magnesium Counts in Food Sources

Compiled by Ingrid VanTuinen from USDA and manufacturers

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All-Bran (1/2 cup) - 120
Black or navy beans (1 cup cooked) - 105-120 mg
Great Northern or pinto beans (1 cup cooked) - 90-95 mg
Brown rice (1 cup cooked) - 85 mg
Almonds or cashews (3 Tbs.) - 75-85 mg
Garbanzos (chickpeas) or lima beans (1 cup cooked) - 80 mg
Kellogg's Raisin Bran (1 cup) - 80 mg
Spinach (1/2 cup cooked) - 75 mg
Lentils (1 cup cooked) - 70 mg
Grape-Nuts (1/2 cup) - 60 mg
Multi-Bran Chex or Wheat Chex (1 cup) - 60 mg
Baked potato, with skin (1-7 oz.) - 55 mg
Seafood (4 oz. cooked) - 35-55 mg
Peanuts (1/5 cup) or peanut butter (2 Tbs.) - 50 mg
Whole wheat bread (2 slices--2 oz.) - 50 mg
Acorn squash (1/2 cup cooked) - 45 mg
Yogurt (1 cup) - 35-45 mg
Banana (1) - 35 mg
Peas (1/2 cup cooked) - 35 mg
Watermelon (2 cups) - 35 mg
Chocolate, semisweet or sweet (1 oz.) - 30-35 mg
Milk (1 cup) - 30-35 mg
Grapefruit, orange, or prune juice (1 cup) - 25-35 mg
Beef, pork, or poultry (4 oz. cooked) - 20-35 mg
Butternut squash (1/2 cup cooked) - 30 mg
Cheerios or Wheaties (1 cup) - 30 mg
Broccoli (1/2 cup cooked) - 20 mg
White rice (1 cup cooked) - 20 mg
White bread (2 slices--2 oz.) - 15 mg
Kellogg's Corn Flakes (1 cup) or Frosted Flakes (3/4 cup) - 0 mg