Table 1: Selected food sources of magnesium |
Food |
Milligrams (mg) |
%DV* |
Wheat Bran, crude, ¼ cup |
89 |
22 |
Almonds, dry roasted, 1 ounce |
80 |
20 |
Spinach, frozen, cooked, ½ cup |
78 |
20 |
Raisin bran cereal, 1 cup |
77 |
19 |
Cashews, dry roasted, 1 ounce |
74 |
19 |
Soybeans, mature, cooked, ½ cup |
74 |
19 |
Wheat germ, crude, ¼ cup |
69 |
17 |
Nuts, mixed, dry roasted, 1 ounce |
64 |
16 |
Bran flakes cereal, ¾ cup |
64 |
16 |
Shredded wheat cereal, 2 rectangular biscuits |
61 |
15 |
Oatmeal, instant, fortified, prepared w/ water, 1 cup |
61 |
15 |
Peanuts, dry roasted, 1 ounce |
50 |
13 |
Peanut butter, smooth, 2 Tablespoons |
49 |
12 |
Potato, baked with skin, 1 medium |
48 |
12 |
Blackeye peas, cooked, ½ cup |
46 |
12 |
Pinto beans, cooked, ½ cup |
43 |
11 |
Rice, brown, long-grained, cooked, ½ cup |
42 |
11 |
Lentils, mature seeds, cooked, ½ cup |
36 |
9 |
Vegetarian baked beans, ½ cup |
35 |
9 |
Kidney beans, canned, ½ cup |
35 |
9 |
Chocolate milk, lowfat, 1 cup |
33 |
8 |
Banana, raw, 1 medium |
32 |
8 |
Yogurt, fruit, low fat, 8 fluid ounces |
32 |
8 |
Milk chocolate candy bar, 1.5 ounce bar |
28 |
7 |
Milk, lowfat or nonfat, 1 cup |
27 |
7 |
Raisins, seedless, ½ cup packed |
26 |
7 |
Halibut, cooked, 3 ounces |
24 |
6 |
Bread, whole-wheat, commercially prepared, 1 slice |
23 |
6 |
Avocado, cubes, ½ cup |
22 |
6 |
Chocolate pudding, ready-to-eat, 4 ounces |
19 |
5 |
*DV = Daily Value. DVs are reference numbers developed by the Food and Drug Administration (FDA) to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium is 400 milligrams (mg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less per serving is a low source while a food that provides 10–19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site.
http://ods.od.nih.gov/factsheets/magnesium/#h2
U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24. Nutrient Data Laboratory Home Page, http://www.ars.usda.gov/ba/bhnrc/ndl.
|
