Table 1.

Major dietary sources of magnesium¹.

Food Item	Amount for One Serving	Magnesium, mg/Serving
Almonds, dry roasted	1 oz	80
Spinach, boiled	½ cup	78
Cashews, dry roasted	1 oz	74
Soy milk, plain or vanilla	1 cup	61
Black beans, cooked	½ cup	60
Edamame, shelled, cooked	½ cup	50
Peanut butter, smooth	2 tbsp	49
Bread, whole wheat	2 slices	46
Avocado, cubed	1 cup	44
Potato, baked with skin	3.5 oz	43
Rice, brown, cooked	½ cup	42
Yogurt, plain, low fat	8 oz	42
Oatmeal, instant	1 packet	36
Kidney beans, canned	½ cup	35
Banana	1 medium	32
Salmon, Atlantic, farmed, cooked	3 oz	26
Milk	1 cup	24–27
Chicken breast, roasted	3 oz	22
Beef, ground, 90% lean, pan boiled	3 oz	20
Broccoli, chopped and cooked	½ cup	12
Apple	1 medium	9

¹ Source: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Oz, ounce; tsbp, tablespoon.