Food Sources of Magnesium

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NIH Table of Food Sources of Magnesium

_http://george-eby-research.com/html/depression-anxiety.html#nihtable_

(http://george-eby-research.com/html/depression-anxiety.html#nihtable)

 

 

Food

 

Milligrams

 

%DV

 

Kelp 100 grams (Warning! very high in glutamate)

760

190

Alfalfa 100 grams (Warning! Very high in glutamate)

230

58

Avocado, Florida, 1/2 med

103

26

Wheat germ, toasted, 1 oz

90

22

Almonds, dry roasted, 1 oz

86

21

Cereal, shredded wheat, 2 rectangular biscuits

80

20

Seeds, pumpkin, 1/2 oz

75

19

Cashews, dry roasted, 1 oz

73

18

Nuts, mixed, dry roasted, 1 oz

66

17

Spinach, cooked, 1/2 c

65

16

Bran flakes, 1/2 c

60

15

Cereal, oats, instant/fortified, cooked w/ water, 1 c

56

14

Potato, baked w/ skin, 1 med

55

14

Soybeans, cooked, 1/2 c

54

14

Peanuts, dry roasted, 1 oz

50

13

Peanut butter, 2 Tbs.

50

13

Chocolate bar, 1.45 oz

45

11

Bran (pure), 2 Tbs

44

11

Vegetarian baked beans, 1/2 c

40

10

Potato, baked w/out skin, 1 med

40

10

Avocado, California, 1/2 med

35

9

Lentils, cooked, 1/2 c

35

9

Banana, raw, 1 medium

34

9

Shrimp, mixed species, raw, 3 oz (12 large)

29

7

Tahini (from sesame seed), 2 Tbs

28

7

Raisins, golden seedless, 1/2 c packed

28

7

Cocoa powder, unsweetened, 1 Tbs

27

7

Bread, whole wheat, 1 slice

24

6

Spinach, raw, 1 c

24

6

Kiwi fruit, raw, 1 med

23

6

Hummus, 2 Tbs

20

5

Broccoli, chopped, boiled, 1/2 c

19

5

 

 

*DV = Daily Value. DVs are reference numbers based on the Recommended

Dietary Allowance (RDA). They were developed to help consumers determine if a

food contains very much of a specific nutrient. The DV for magnesium is 400

milligrams (mg). The percent DV (%DV) listed on the nutrition facts panel

of food labels tells adults what percentage of the DV is provided by one

serving. Even foods that provide lower percentages of the DV will contribute

to a healthful diet.

 

 

Foods That Contain 100 mg or More of Either Calcium or Magnesium per 100

Grams (3-1/2 oz)

_http://george-eby-research.com/html/depression-anxiety.html#moremag_

(http://george-eby-research.com/html/depression-anxiety.html#moremag)

The following figure shows the amount of magnesium and calcium in foods

wherein the amount of either magnesium or calcium exceeds 100 milligrams (1/4

the RDA for magnesium) per one hundred grams of that same food. A complete

list of hundreds of foods (fresh foods and processed foods by brand name)

arranged by their magnesium content is in this _USDA report_

(http://www.nal.usda.gov/fnic/foodcomp/Data/SR14/wtrank/sr14w304.pdf) , which is

a

document that you should print out and tape to your refrigerator. Here is the

_USDA index for all nutrients_

(http://www.nal.usda.gov/fnic/foodcomp/Data/SR15/wtrank/wt_rank.html)

alphabetically and by weight. The following foods

shown in bold and brown have more magnesium than calcium, while all other

foods shown have more calcium than magnesium.

milligrams Magnesium per 100 grams food milligrams Calcium per 100 grams

food Beverages & Mixes

 

Cocoa powder 520 130 Chocolate drink 150 30 Milo 210 465 Ovaltine 0

270 Biscuits, Cakes, Cereals, Desserts Biscuit, chocolate 40 110

Biscuit, crispbread, rye 100 50 Biscuit, gingernut 25 130 Biscuit,

semi-sweet

20 120 Bran, wheat 520 110 Buckwheat 230 114 Cake, sponge 10 140

Carob flour 10 350 Custard 10 140 Custard tart 20 110 Flour, soy (full fat)

240 210 Flour, soy (low fat) 290 240 Flour, wholemeal 140 40 Milk

pudding (e.g.. sago) 10 130 Millet 162 10 Pancake 10 120 Pizza, cheese &

tomato 20 240 Rye 115 38 Scone 20 620 Sponge pudding, steamed 10 210 Wheat

bran 490 120 Wheat germ 336 72 Wheat grain 160 46 Yeast, brewer's 231

210 Yeast, dried bakers 230 80 Egg & Cheese Dishes Cauliflower

cheese 20 160 Cheese soufflé 20 230 Macaroni cheese 20 180 Quiche Lorraine

20 260 Fats & Oils None Fish & Other Seafood Crab, canned 30

120 Haddock, fried 30 110 Mussels, boiled 30 200 Oysters, raw 40 190

Prawns, boiled 40 150 Sardines, canned 40 460 Scallops, steamed 40 120

Fruits Avocado 106 5 Figs, dried 90 280 Lemon slices 10 110 Meat & Meat

Products Tripe, stewed 20 150 Milk & Milk Products Buttermilk 10

120 Cheese, Camembert 20 380 Cheese, Cheddar 30 800 Cheese spread 30 510

Cream cheese 10 100 Cheese, Danish blue 20 580 Cheese, edam 30 740

Cheese, parmesan 50 1220 Cheese, processed 20 700 Cheese, Stilton 30 360

Cheese, Swiss 0 950 Ice cream 10 140 Ice cream, non-dairy 10 120 Milk, cow's,

condensed skim 40 380 Milk, cow's condensed whole 10 280 Milk, cow's dried

skimmed 120 1020 Milk, cow's dried whole 80 1020 Milk, cow's evaporated,

whole 30 280 Milk, cow's flavored 0 110 Milk, cow's fresh skimmed 10 130

Milk, cow's fresh whole 10 120 Milk, goat's 20 130 Milk shake, flavored 0

110 Yogurt, flavored 0 130 Yogurt, fruit low-fat 20 160 Yogurt, natural

low-fat 20 180 Yogurt, plain 0 145 Nuts Almonds 260 250 Brazil 410 180

Cashews 267 38 Filberts 184 10 Pecans 142 73 Peanuts, raw in shells 130

40 Peanuts, roasted salted 180 60 Pistachio, shelled 0 130 Sesame seeds

- hulled 0 110 Sunflower seeds 38 120 Walnuts 130 60 Sauces & Condiments

Curry powder 0 645 Dulse (red seaweed) 220 300 Mustard powder 0 335

Olives, ripe 0 106 Oxo Cubes 60 180 Pepper 50 130 Worcestershire sauce 0

100 Soups None Sugars, Jams & Spreads Fish paste 30 280 Peanut

butter 180 40 Treacle, black 140 500 Sweets Caramel 0 140 Carob bar 30

160 Chocolate square, milk 60 220 Fruit and honey bar 200 70 Molasses 258

684 Sesame bar 140 90 Toffee, mixed 30 100 Vegetables Alfalfa 230 900

Broccoli 24 103 Collard greens 57 250 Dandelion greens 36 190 Kale 10

250 Kelp (Warning! very high in glutamate) 760 1110 Onions, spring 10 140

Parsley, sprigs 50 330 Tofu 111 128 Turnip greens 10 250 Watercrest 10

150