Magnesium - Best Food Sources for Magnesium

Foods Highest in Magnesium - Richest Sources of Magnesium

Foods Rich in Magnesium Content, Foods Containing Highest Magnesium, Rich Food Sources for Magnesium

The Food Sources containing Magnesium listed below are ranked by milligrams of magnesium per standard amount. Calorie content is also provided in the standard amount. The current Recommended Daily Allowance (RDA) of Magnesium for adult men age 31 and older is 420 mg/day. The current Recommended Daily Allowance (RDA) of Magnesium for adult men age 19 to 30 is 400 mg/day. For males age 14 to age 18, the RDA for Magnesium is 410 mg per day.

The current Recommended Daily Allowance (RDA) of Magnesium for adult women age 31 and older is 320 mg/day. The current Recommended Daily Allowance (RDA) of Magnesium for adult women age 19 to 30 is 310 mg/day. For females age 14 to age 18, the RDA for Magnesium is 360 mg per day.

Pumpkin and squash seed kernels, roasted, 1 oz contains 151 mg of magnesium and 148 calories

Brazil nuts, 1 oz contains 107 mg of magnesium and 186 calories

Bran ready-to-eat cereal (100%), 1 oz contains 103 mg of magnesium and 74 calories

Halibut, cooked, 3 oz contains 91 mg of magnesium and 119 calories

Quinoa, dry, 1/4 cup contains 89 mg of magnesium and 159 calories

Spinach, canned, 1/2 cup contains 81 mg of magnesium and 25 calories

Almonds, 1 oz contains 78 mg of magnesium and 164 calories

Spinach, cooked from fresh, 1/2 cup contains 78 mg of magnesium and 20 calories

Buckwheat flour, 1/4 cup contains 75 mg of magnesium and 101 calories

Cashews, dry roasted, 1 oz contains 74 mg of magnesium and 163 calories

Soybeans, mature, cooked, 1/2 cup contains 74 mg of magnesium and 149 calories

Pine nuts, dried, 1 oz contains 71 mg of magnesium and 191 calories

Mixed nuts, oil roasted, with peanuts, 1 oz contains 67 mg of magnesium and 175 calories

White beans, canned, 1/2 cup contains 67 mg of magnesium and 154 calories

Pollock, walleye, cooked, 3 oz contains 62 mg of magnesium and 96 calories

Black beans, cooked, 1/2 cup contains 60 mg of magnesium and 114 calories

Bulgur, dry, 1/4 cup contains 57 mg of magnesium and 120 calories

Oat bran, raw, 1/4 cup contains 55 mg of magnesium and 58 calories

Soybeans, green, cooked, 1/2 cup contains 54 mg of magnesium and 127 calories

Tuna, yellowfin, cooked, 3 oz contains 54 mg of magnesium and 118 calories

Artichokes (hearts), cooked, 1/2 cup contains 50 mg of magnesium and 42 calories

Peanuts, dry roasted, 1 oz contains 50 mg of magnesium and 166 calories

Lima beans, baby, cooked from frozen, 1/2 cup contains 50 mg of magnesium and 95 calories

Beet greens, cooked, 1/2 cup contains 49 mg of magnesium and 19 calories

Navy beans, cooked, 1/2 cup contains 48 mg of magnesium and 127 calories

Tofu, firm, prepared with nigaria, 1/2 cup contains 47 mg of magnesium and 88 calories

Okra, cooked from frozen, 1/2 cup contains 47 mg of magnesium and 26 calories

Soy beverage, 1 cup contains 47 mg of magnesium and 127 calories

Cowpeas, cooked, 1/2 cup contains 46 mg of magnesium and 100 calories

Hazelnuts, 1 oz contains 46 mg of magnesium and 178 calories

Oat bran muffin, 1 oz contains 45 mg of magnesium and 77 calories

Great northern beans, cooked, 1/2 cup contains 44 mg of magnesium and 104 calories

Oat bran, cooked, 1/2 cup contains 44 mg of magnesium and 44 calories

Buckwheat groats, roasted, cooked, 1/2 cup contains 43 mg of magnesium and 78 calories

Brown rice, cooked, 1/2 cup contains 42 mg of magnesium and 108 calories

Haddock, cooked, 3 oz contains 42 mg of magnesium and 95 calories

*Based on nutritional data from the USDA.