Dietary Magnesium

By the USDA, National Agricultural Library

Magnesium, when ingested as a naturally occurring substance in foods, has not been demonstrated to exert any adverse effects. However, adverse effects of excess magnesium intake have been observed with in-takes from non-food sources such as various magnesium salts used for pharmacologic purposes.


List of Foods with High Amounts of Magnesium

Foods High in MagnesiumWeight GramsMeasureMilli-grams
Buckwheat flour, whole-groat1201 cup301
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds1461 cup235
Bulgur, dry1401 cup230
Oat bran, raw941 cup221
Semisweet chocolate1681 cup193
Fish, halibut, Atlantic and Pacific, cooked, dry heat1591/2 fillet170
Wheat flour, whole-grain1201 cup166
Spinach, canned, regular pack, drained solids2141 cup163
Barley, pearled, raw2001 cup158
Seeds, pumpkin and squash seed kernels, roasted, with salt added28.351 oz (142 seeds)156
Spinach, cooked, boiled, drained, without salt1801 cup157
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt1901 cup156
Cornmeal, whole-grain, yellow1221 cup155
Soy beans, mature cooked, boiled, without salt1721 cup148
Snacks, trail mix, tropical1401 cup134
Beans, white, mature seeds, canned2621 cup134
Beans, black, mature seeds, cooked, boiled, without salt1721 cup120
Tomato products, canned, paste, without salt added2621 cup110
Cereals ready-to-eat, KELLOGG'S ALL-BRAN Original301/2 cup109
Soy beans, green, cooked, boiled, drained, without salt1801 cup108
Fast foods, taco2631 large108
Nuts, brazilnuts, dried, unblanched28.351 oz (6-8 nuts)107
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt1801 cup101
Beet greens, cooked, boiled, drained, without salt1441 cup98
Beans, navy, mature seeds, cooked, boiled, without salt1821 cup96
Refried beans, canned, traditional style (includes USDA commodity)2521 cup96
Lima beans, large, mature seeds, canned2411 cup94
Okra, frozen, cooked, boiled, drained, without salt1841 cup94
Baking chocolate, unsweetened, squares28.351 square93
Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt1721 cup91
Fish, halibut, Atlantic and Pacific, cooked, dry heat853 oz91
Muffins, oat bran571 muffin89
Beans, great northern, mature seeds, cooked, boiled, without salt1771 cup89
Oat bran, cooked2191 cup88
Beans, baked, canned, with pork and tomato sauce2531 cup86
Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt1651 cup86
Buckwheat groats, roasted, cooked1681 cup86
Beans, pinto, mature seeds, cooked, boiled, without salt1711 cup86
Fast foods, frijoles with cheese1671 cup85
Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt1701 cup85
Rice, brown, long-grain, cooked1951 cup84
Beans, baked, canned, with pork and sweet sauce2531 cup83
Lima beans, large, mature seeds, cooked, boiled, without salt1881 cup81
Beans, kidney, red, mature seeds, cooked, boiled, without salt1771 cup80



USDA, National Agricultural Library, Food and Nutrition Center




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