TABLE 2.

Magnesium Content of Selected Foods¹

Food	Magnesium mg/serving
Almonds, dry roasted, 1 ounce	80 (20% DV)
Spinach, boiled, ½ cup	78
Chocolate, dark, 70–85% cacao solids, 1 oz	65
Peanuts, oil roasted, ¼ cup	63
Oatmeal, regular and quick, cooked, 1 cup	63
Soymilk, plain or vanilla, 1 cup	61
Black beans, cooked, ½ cup	60
Peanut Butter, smooth, 2 TBSP	54
Edamame, shelled, cooked, ½ cup	50
Bread, whole wheat, 2 slices	48
Potato, baked with skin, 1 medium, 173 g	48
Avocado, cubed, 1 cup	44
Rice, brown, cooked, ½ cup	42
Soymilk, original and vanilla with added calcium, vitamins A&D, 1 cup	36
Milk, reduced fat, 2% milk fat, 1 cup	34
Cereal, cheerios, 1 cup	32
Banana, 1 medium, 118g	32
Yogurt, plain, low fat, 8 oz’	27
Kale, cooked, boiled, 1 cup	23 (6% DV)

¹Source: USDA, National Nutrient Database for Standard Reference, Release 28 [19].

DV=Daily Value