Table 1.
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 |