Foods high in magnesium

Answer 1

Seeds, especially pumpkin seeds, Brazil nuts, chia seeds, and almonds, are good sources of magnesium. Green leafy vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), and whole, unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.

Foods with the most magnesium per serving include in order:

Pumpkin seeds, raw, 1 ounce 168 mg 42% DV

Nori, dried, 50 grams 150 mg 37% DV

Brazil nuts, unblanched, 1 ounce 107 mg 27% DV

Chia seeds, 1 ounce 95 mg 24% DV

Wheat Bran, crude, ¼ cup 89 mg 22% DV

Almonds, dry roasted, 1 ounce 80 mg 20% DV

Spinach, frozen, cooked, ½ cup 78 mg 20% DV

Raisin bran cereal, 1 cup 77 mg 19% DV

Chard, cooked, 1/2 cup 75 mg 19% DV

Cashews, dry roasted, 1 ounce 74 mg 19% DV

Soybeans, mature, cooked, ½ cup 74 mg 19% DV

Wheat germ, crude, ¼ cup 69 mg 17% DV

Nuts, mixed, dry roasted, 1 ounce 64 mg 16% DV

Bran flakes cereal, ¾ cup 64 mg 16% DV

Shredded wheat cereal, 2 rectangular biscuits 61 mg 15% DV

Oatmeal, instant, fortified, prepared w/ water, 1 cup 61 mg 15% DV

Peanuts, dry roasted, 1 ounce 50 mg 13% DV

Peanut butter, smooth, 2 Tablespoons 49 mg 12% DV

Potato, baked with skin, 1 medium 48mg 12% DV

Blackeye peas, cooked, ½ cup 46 mg 12% DV

Pinto beans, cooked, ½ cup 43 mg 11% DV

Rice, brown, long-grained, cooked, ½ cup 42 mg 11% DV

Kidney beans, mature seeds, cooked, ½ cup 37 mg 9% DV

Lentils, mature seeds, cooked, ½ cup 36 mg 9% DV

Vegetarian baked beans, ½ cup 35 mg 9% DV

Kidney beans, canned, ½ cup 35 mg 9% DV

Pistachios, raw, 1 ounce 34 mg 9% DV

Banana, raw, 1 medium 32 mg 8% DV

Sesame seeds, raw, 1 tablespoon 32 mg 8% DV

Flaxseeds, ground, 1 tablespoon 27 mg 7% DV

Cocoa, unsweetened, 1 tablespoon 27 mg 7% DV

Yogurt, plain, whole milk, 8 ounces 27 mg 7% DV

Raisins, seedless, ½ cup packed 26 mg 7% DV

Bread, whole-wheat, commercially prepared, 1 slice 23 mg 6% DV

Avocado, cubes, ½ cup 22 mg 6% DV

Cumin seed, 1 tablespoon 22 mg 6% DV

Tomato, raw, 1 large 20 mg 5% DV

Halibut, raw, 3 ounces 20 mg 5% DV

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.

Answer 2

A very good supplement source is magnesium oxide tablets (NDC # 0603-0209-22). Each of the 400 mg tablets provides 240 mg of magnesium (60% of the daily need).

Good natural sources of this essential mineral are pumpkin seeds, tomato paste, spinach, black beans, pine nuts, cashews, Almonds, barley, etc

Answer 3

Magnesium is an essential component of chlorophyll, the compound in plant leaves that makes them green and allows them to make food from air, water, and sunlight. Therefor, deep leafy greens are high in magnesium.

If memory serves me right, spinach is particularly high in magnesium.

Answer 4

"Spices, nuts, cereals, coffee, cocoa, tea, and vegetables (especially green leafy ones) are rich sources of magnesium." aND MORE

-Wikipedia?

Answer 5

There are several different kinds of foods that are high in magnesium. Some of these foods include Dark Chocolate, bananas, avocados, soybeans, fish, nuts, seeds, and dark leafy greens.

Answer 6

The foods highest in magnesium are any green vegetables. Other good sources of magnesium are tap water, beans, peas, nuts, seeds, and whole, unrefined grains.

Answer 7

spinach