Magnesium Content of Some Food Sources

The food items and weights in this list is adapted from those in 2002 revision of Home and Garden Bulletin No. 72, Nutritive Value of Foods.

FOOD	Milligrams (mg)	%DV*
Halibut, cooked, 3 ounces	90	20
Almonds, dry roasted, 1 ounce	80	20
Cashews, dry roasted, 1 ounce	75	20
Soybeans, mature, cooked, ½ cup	75	20
Spinach, frozen, cooked, ½ cup	75	20
Nuts, mixed, dry roasted, 1 ounce	65	15
Cereal, shredded wheat, 2 rectangular biscuits	55	15
Oatmeal, instant, fortified, prepared w/ water, 1 cup	55	15
Potato, baked w/ skin, 1 medium	50	15
Peanuts, dry roasted, 1 ounce	50	15
Peanut butter, smooth, 2 Tablespoons	50	15
Wheat Bran, crude, 2 Tablespoons	45	10
Blackeyed Peas, cooked, ½ cup	45	10
Yogurt, plain, skim milk, 8 fluid ounces	45	10
Bran Flakes, ¾ cup	40	10
Vegetarian Baked Beans, ½ cup	40	10
Rice, brown, long-grained, cooked, ½ cup	40	10
Lentils, mature seeds, cooked, ½ cup	35	8
Avocado, California, ½ cup pureed	35	8
Kidney Beans, canned, ½ cup	35	8
Pinto Beans, cooked, ½ cup	35	8
Wheat Germ, crude, 2 Tablespoons	35	8
Chocolate milk, 1 cup	33	8
Banana, raw, 1 medium	30	8
Milk Chocolate candy bar, 1.5 ounce bar	28	8
Milk, reduced fat (2%) or fat free, 1 cup	27	8
Bread, whole wheat, commercially prepared, 1 slice	25	6
Raisins, seedless, ¼ cup packed	25	6
Whole Milk, 1 cup	24	6
Chocolate Pudding, 4 ounce ready-to-eat portion	24	6

*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium is 400 milligrams (mg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less per serving is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.

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