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Magnesium Levels in Foods

Compiled by Ingrid VanTuinen from USDA and manufacturers!

All-Bran (1/2 cup)120 mg
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

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