Magnesium is a mineral your body needs. Green vegetables, nuts, seeds, and whole grains are good sources of this mineral. Try to eat at least one (1) serving of a high magnesium food with each meal and snack.
| Food |
Magnesium (mg) |
|---|---|
| Almonds, 2 Tbsp | 86 |
| Apricots, 3 medium | 8 |
| Artichoke, 1 medium | 180 |
| Avocado, ½ medium | 71 |
| Banana, 1 medium | 33 |
| Black-eyed peas, 1/2 cup | 43 |
| Bran muffin | 60 |
| Brazil nuts, 2 Tbsp | 64 |
| Broccoli, 1/2 cup | 19 |
| Brown Rice, 2/3 cup | 57 |
| Cashews, 2 Tbsp | 74 |
| Chicken 3.5 | 27 |
| Chickpeas, 1/2 cup | 40 |
| Chocolate bar, 1.5 oz | 45 |
| Kiwi fruit, 1 medium | 23 |
| Lima beans, 1/2 cup | 40 |
| Mackerel, 3 oz | 65 |
| Milk, 1 cup | 34 |
| Multigrain cereal, 2/3 cup | 16 |
| Okra, ½ cup | 41 |
| Oysters, 3 oz | 19 |
| Peanut Butter, 2 Tbsp | 51 |
| Plantain, 1 medium | 49 |
| Potato, 1 medium | 55 |
| Pumpkin seeds, 2 Tbsp | 152 |
| Ready-to-eat cereal, whole grain, 1 oz | 50 |
| Scallops, 3 oz | 23 |
| Sesame seeds, 2 Tbsp | 101 |
| Soy milk, 1 cup | 46 |
| Soybeans, 1/2 cup | 74 |
| Spinach, 1/2 cup | 78 |
| Sunflower seeds, 2 Tbsp | 100 |
| Swiss chard, 1/2 cup | 76 |
| Tofu, 1/2 cup | 118 |
| Whole-wheat bread, 1 slice | 24 |
| Whole-wheat English muffin | 47 |
| Whole-wheat pasta, 1 cup | 42 |
| Yogurt, 1 cup | 26 |
This document is not intended to take the place of the care and attention of your personal physician or other professional medical services. Our aim is to promote active participation in your care and treatment by providing information and education. Questions about individual health concerns or specific treatment options should be discussed with your physician.
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