High Magnesium Foods Table
 
From the
USDA Nutrient Database
 
USDA
NDB
Ref. #
Food Group
Magnes.
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

Chickpeas

79
164
1 cup Garbanzo beans
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 Potatoes, canned

56
255
1 cup with the skin
11674

Potatoes

57
202
1 potato most is in the skin
11546

Tomato, paste

134
262
1 cup

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