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June 29, 2011 at 10:34 AMComments: 0 Faves: 0

Magnesium chart

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Here's a handy chart detailing magnesium content of foods taken from the USDA nutrient database - a good reference for fast reference.

Magnesium content

From the
USDA Nutrient Database

USDA
Reference
#

Food

Magnesium
per
measure
mgs

Weight
grams

Common
Measure

Notes

FISH - Broiled


15037

Halibut

91

85

3 oz.

-

15221

Tuna

54

85

3 oz.

Yellowfin, fresh, cooked

FRUITS


11008

Artichokes

101

168

1 cup

-

09040

Banana

34

118

1 med.

-

09094

Figs, dried

44

76

4 figs

(doubled - more reasonable)

GRAINS


20005

Barley, pearled, raw

158

200

1 cup

-

20011

Buckwheat flour

301

120

1 cup

Whole-groat

20033

Oat Bran, raw

221

94

1 cup

-

20037

Rice, brown

84

195

1 cup

-

20080

Wheat Flour, whole

166

120

1 cup

-

JUICES


09294

Prune juice

36

256

1 cup

-

DAIRY


01095

Milk, canned, condensed

80

306

1 cup

Sweetened

01117

Yogurt, low fat

39

227

8 oz.

12 grams of protein/ ounce

 NUTS

12061

Almonds

156

56

2 oz.

(doubled - more reasonable)

12078

Brazil nuts

128

56

2 oz.

(doubled - more reasonable)

12585

Cashews

148

56

2 oz.

(doubled - more reasonable)

12147

Pine nuts

132

56

2 oz.

(doubled - more reasonable)

VEGETABLES


(All cooked)

11008

Artichoke

101

168

1 cup

-

16006

Beans, baked

81

254

1 cup

-

16015

Beans, Black

120

172

1 cup

-

16034

Beans, Kidney, canned

72

256

1 cup

-

16072

Beans, Lima

81

188

1 cup

-

16038

Beans, navy

107

182

1 cup

-

16043

Beans, Pinto

94

171

1 cup

-

16103

Beans, refried

83

252

1 cup

-

16051

Beans, white

134

262

1 cup

-

11087

Beet Greens

98

144

1 cup

-

11093

Broccoli, frozen

37

184

1 cup

-

16057

Chick Peas

79

164

1 cup

Garbonzos

20020

Cornmeal

155

138

1 cup

-

11192

Cowpeas

86

165

1 cup

Black-eyed peas

16070

Lentils

71

198

1 cup

-

11281

Okra, cooked

94

184

1 cup

-

11299

Parsnips

45

156

1 cup

-

11313

Peas, frozen

46

160

1 cup

-

11424

Pumpkin, canned

56

245

1 cup

-

12516

Pumpkin Seeds

151

28

1 oz.

-

11451

Soybeans

108

180

1 cup

-

11461

Spinach, canned

163

214

1 cup

-

11458

Spinach, cooked

157

180

1 cup

-

11642

Squash, Summer

43

180

1 cup

-

11512

Sweet Potatos, canned

56

255

1 cup

with the skin

11674

Potatos

57

202

1 potato

most is in the skin

11546

Tomatoes, paste

134

262

1 cup

-

Over 100 mg. in BOLD

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