Table 7.

Common food sources of magnesium (in mg per serving or 100 gm).

Seeds	Mg/serving
(i) Hemp seeds (100 gm)	700
(ii) Pumpkin seeds (100 gm)	535
(iii) Flax seeds (100 gm)	392
(iv) Brazil nuts (100 gm)	376
Carbohydrates	Mg/serving
(i) Whole wheat bread (2 slices)	46
(ii) Baked potato (3.5 ounces)	43
(iii) Rice, brown rice (1/2 cup)	42
(iv) Kidney beans (1/2 cup)	35
(v) White rice (1/2 cup)	10
Greens
(i) Boiled spinach (1/2 cup)	78
(ii) Avocado (cubed 1 cup)	44
(iii) Broccoli (chopped, cooked 1/2 cup)	12
Others
(i) Yogurt (low-fat 8 ounces)	42
(ii) Milk (8 ounces)	24–27
(iii) Farmed Atlantic Salmon (3 ounces)	26
(iv) Cooked halibut (3 ounces)	24
(v) Roasted chicken breast (3 ounces)	22
(vi) Chopped and cooked beef (3 ounces)	20
(vii) Apple	9
(viii) Raw carrots (one medium)	7
(ix) Raisins (1/2 cup)	23

Source: the US Department of Agriculture's (USDA) Nutrient Database website.