Magnesium Nutrition – Foods High in Magnesium


Cashews - an excellent source of magnesium

Cashews - an excellent source of magnesium.

12
Mg
24.30

Data Zone

Classification: Magnesium is an essential mineral
Recommended Dietary Allowances (RDAs):
Men 31+: 420 mg
Women 31+: 320 mg
Men 19 – 30 : 400 mg
Women 19 – 30 : 310 mg
Male youths 14 -18 years: 410 mg
Female youths 14 -18 years: 360 mg
9 – 13 years old : 240 mg
4 – 8 years old: 130 mg
Best Foods: wheat bran, almonds, spinach
Tolerable Upper Adult Intake Level For Magnesium Supplements: 350 mg
Magnesium Supplements available as: magnesium citrate, magnesium gluconate and magnesium lactate



Magnesium Nutritional Facts

Dr. Doug Stewart

Magnesium is an essential mineral for human health.

For adults over 31 years, the recommended dietary allowance of magnesium is 420 mg for men and 320 mg for women. The full dietary allowance table for all ages is shown in the Data Zone.

Magnesium is needed in more than 300 biochemical reactions in our bodies, such as:

• muscle function
• nerve function
• healthy heart rhythm
• body temperature regulation
• strong bones and teeth

We absorb magnesium into our bodies through our small intestines and excrete it through our kidneys in urine.

As a dietary supplement, magnesium is available in a variety of forms such as:

• magnesium citrate
• magnesium gluconate
• magnesium lactate

You can see a list of foods that are high in magnesium a little farther down this page.

The list shows the amount of magnesium in a standard portion and also the percentage of recommended daily allowance.

Foods that are particularly high in magnesium, and common foods that have a useful amount of magnesium are included in the list.

For example 20 pumpkin seeds provides 5% of your daily value.

Many antacids and laxatives contain magnesium. Very high doses of magnesium can cause diarrhea and stomach cramps.

Foods High In Magnesium

Food mg of zinc per serving percent of daily value in serving
Wheat Bran, crude, ¼ cup 89 mg 22%
Almonds, dry roasted, 1 ounce 80 mg 20%
Spinach, frozen, cooked, ½ cup 78 mg 20%
Raisin bran cereal, 1 cup 77 mg 19%
Cashews, dry roasted, 1 ounce 74 mg 19%
Soybeans, mature, cooked, ½ cup 74 mg 19%
Fish, haddock, oven cooked, 5 ounces, 71 mg 18%
Wheat germ, crude, ¼ cup 69 mg 17%
Nuts, mixed, dry roasted, 1 ounce 64 mg 16%
Bran flakes cereal, ¾ cup 64 mg 16%
Shredded wheat cereal, 2 rectangular biscuits 61 mg 15%
Oatmeal, instant, fortified, prepared w/ water, 1 cup 61 mg 15%
Peanuts, dry roasted, 1 ounce 50 mg 13%
Peanut butter, smooth, 2 Tablespoons 49 mg 12%
Potato, baked with skin, 1 medium 49 mg 12%
Halibut, cooked, 6 ounces 48 mg 12%
Blackeye peas, cooked, ½ cup 46 mg 12%
Duck, domesticated, meat only, cooked, roasted, ½ duck (8 ounces) 44 mg 11%
Pinto beans, cooked, ½ cup 43 mg 11%
Rice, brown, long-grained, cooked, ½ cup 42 mg 11%
Fast foods, shrimp, breaded and fried, 6-8 shrimps (6 ounces) 40 mg 10%
Sweet potato, cooked, baked in skin, without salt, 1 potato (5 ounces) 38 mg 10%
Lentils, mature seeds, cooked, ½ cup 36 mg 9%
Turkey, all classes, meat only, cooked, roasted, 5 ounces 36 mg 9%
Vegetarian baked beans, ½ cup 35 mg 9%
Kidney beans, canned, ½ cup 35 mg 9%
Chocolate milk, lowfat, 1 cup 33 mg 8%
Banana, raw, 1 medium 32 mg 8%
Yogurt, fruit, low fat, 8 fluid ounces 32 mg 8%
Grapefruit juice, raw, 1 cup 30 mg 8%
Fish, salmon, pink, canned, solids with bone and liquid, 3 ounces 29 mg 7%
Watermelon, raw, 1 wedge (10 ounces) 29 mg 7%
Pie, pecan, prepared from recipe, 1 slice (4 ounces) 29 mg 7%
Milk chocolate candy bar, 1.5 ounce bar 28 mg 7%
Fish, tuna, white, canned in water, drained solids, 3 ounces 28 mg 7%
Pumpkin, canned, without salt, ½ cup 28 mg 7%
Milk, lowfat or nonfat, 1 cup 27 mg 7%
Orange juice, raw, 1 cup 27 mg 7%
Raisins, seedless, ½ cup packed 26 mg 7%
Bread, whole-wheat, commercially prepared, 1 slice 23 mg 6%
Avocado, cubes, ½ cup 22 mg 6%
Corn, sweet, yellow, canned, cream style, regular pack, ½ cup 22 mg 6%
Pumpkin seeds, 20 seeds 21 mg 5%
Chocolate pudding, ready-to-eat, 4 ounces 19 mg 5%

References

1. Office of Dietary Supplements – Magnesium
2. USDA National Nutrient Database – Magnesium

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More Nutrition Pages

1. Calcium Foods
2. Iron Foods
3. Magnesium Foods
4. Zinc Foods

Disclaimer

This page is for information purposes only. It should not take the place of medical advice.