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High magnesium foods

 

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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