Foods Rich in Magnesium as Recommended by the USDA

The following lists food sources rich in Magnesium.

The current recommendation for Magnesium is 420 mg/day for adult men.

Magnesium Food Source, Amount, Preparation Method	Magnesium (mg)	Calories
Pumpkin and squash seed kernels, roasted, 1 oz	151	148
Brazil nuts, 1 oz	107	186
Bran ready-to-eat cereal (100%), 1 oz	103	74
Halibut, cooked, 3 oz	91	119
Quinoa, dry, ¼ cup	89	159
Spinach, canned, ½ cup	81	25
Almonds, 1 oz	78	164
Spinach, cooked from fresh, ½ cup	78	20
Buckwheat flour, ¼ cup	75	101
Cashews, dry roasted, 1 oz	74	163
Soybeans, mature, cooked, ½ cup	74	149
Pine nuts, dried, 1 oz	71	191
Mixed nuts, oil roasted, with peanuts, 1 oz	67	175
White beans, canned, ½ cup	67	154
Pollock, walleye, cooked, 3 oz	62	96
Black beans, cooked, ½ cup	60	114
Bulgur, dry, ¼ cup	57	120
Oat bran, raw, ¼ cup	55	58
Soybeans, green, cooked, ½ cup	54	127
Tuna, yellow fin, cooked, 3 oz	54	118
Artichokes (hearts), cooked, ½ cup	50	42
Peanuts, dry roasted, 1 oz	50	166
Lima beans, baby, cooked from frozen, ½ cup	50	95
Beet greens, cooked, ½ cup	49	19
Navy beans, cooked, ½ cup	48	127
Tofu, firm, prepared with nigari, ½ cup	47	88
Okra, cooked from frozen, ½ cup	47	26
Soy beverage, 1 cup	47	127
Cowpeas, cooked, ½ cup	46	100
Hazelnuts, 1 oz	46	178
Oat bran muffin, 1 oz	45	77
Great northern beans, cooked, ½ cup	44	104
Oat bran, cooked, ½ cup	44	44
Buckwheat groats, roasted, cooked, ½ cup	43	78
Brown rice, cooked, ½ cup	42	108
Haddock, cooked, 3 oz	42	95