MAGNESIUM RICH FOODS

I
I

nclude at least 400 mg of Magnesium daily for a high magnesium diet. The best sources of magnesium are dark green vegetables, legumes, cereals, wheat bread, fish, and nuts. Amount Magnesium mg Dairy Products Eggs, large I Milk, butter (fluid culture) I Milk, regular I Milk, skim I Milk, low-sodium
Cereal
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Meat and Fish

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Amount Magnesium mg

1 1 cup 1 cup 1 cup 1 cup

6.1 26.8 32.8 27.8 12.2

Bran flakes, 40% I Cream of Rice, salt free, cooked I Cream of Wheat, salt free, quick cooking I Oatmeal, cooked I Puffed and shredded wheat I Rice Krispies
Breads, and Starches
I

/2 cup 1 cup

24.0 7.3 14.7 57.6 19.3 5.0

Boiled beef I Chopped beef, lean, cooked I Sirloin, cooked I Chicken, dark meat, cooked I Chicken, white meat, cooked I Lamb, cooked I Turkey, dark meat, cooked I Turkey, white meat, cooked I Veal, lean, cooked I Bluefish, cooked I Flat fish, raw I Cod, cooked I Halibut, cooked I Shrimp, raw I Tuna, regular, canned, drained
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1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz. 1 oz.

6.5 7.1 8.8 6.4 7.6 7.4 6.8 7.9 9.4 7.1 8.5 9.9 7.9 11.9 9.9 9.6

1 cup 1 cup 1 /2 cup 1 /2 cup

Tuna, salt free, canned, drained

Sweets
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Ice cream, regular I Ice milk I Sugar, brown, packed 1 slice 1 slice /2 cup 1 /2 cup 1 5
1

/2 cup /2 cup 1 /2 cup

1 1

9.3 9.4 7.6

Bread, regular I Bread, whole wheat I Noodles, egg enriched, cooked with no salt, drained I Rice, enriched, no added salt I Roll, soft, enriched I Vanilla Wafers

6.3 3.5 10.4 9.3 5.9 6.0

Juices
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Apricot nectar I Grape I Grapefruit

3 1/2 oz. 3 1/2 oz. 3 1/2 oz.

7.0 10.3 10.3

Continued
CP0403 04/05

Juices (cont.)
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Amount Magnesium mg

Fruits
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Amount Magnesium mg

Lemon, canned I Orange, canned I Orange, fresh I Pineapple I Prune I Tomato I Tomato, salt free
Vegetables
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3 1/2 oz. 3 1/2 oz. 3 1/2 oz. 3 1/2 oz. 3 1/2 oz. 3 1/2 oz. 3 1/2 oz.

8.2 10.5 10.9 14.0 14.0 11.0 11.0

Asparagus, cut, canned, drained 1/2 cup 1 I Asparagus, low sodium, drained /2 cup 1 I Beans, green, canned, drained /2 cup I Beans, green, low sodium, drained 1/2 cup 1 I Beans, wax, canned, drained /2 cup 1 I Beets, canned, drained /2 cup 1 I Beets, low-sodium, drained /2 cup I Broccoli, cooked, no added 1 salt, drained /2 cup I Cabbage, cooked, no added 1 salt, drained /2 cup 1 I Carrots, canned, drained /2 cup 1 I Carrots, low sodium, drained /2 cup
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17.7 17.7 8.8 8.8 8.8 31.5 31.5 51.0 11.0 9.8 9.8 15.0 9.9 27.2 27.2 10.1 32.4 32.4 13.5 14.4 14.4

Apricots, canned I Banana I Cherries, canned, pitted I Grapefruit, fresh I Orange, fresh I Peach, fresh, pared I Peach, canned in syrup I Pear, fresh I Pear, canned in syrup I Pineapple, canned I Strawberries, raw
Nuts and Seeds
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3 halves 1 medium 1 /2 cup 1 /2 cup 1 medium 1 medium 1 /2 cup 1 medium 1 /2 cup 1 /2 cup 1 /2 cup

8.0 33.0 16.0 9.5 13.0 6.0 6.0 9.0 5.5 17.5 8.0

Carrots, raw I Cauliflower, cooked, no added salt, drained I Corn, canned, drained I Corn, low sodium, drained I Cucumber, pared, raw I Peas, sweet, canned, drained I Peas, low sodium, drained I Tomato, raw I Tomato, canned, drained I Tomato, low sodium, drained

1 medium /2 cup /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 /2 cup 1 medium 1 /2 cup 1 /2 cup
1 1

Almonds, dry I Brazil nuts, dry I Cashews, dry roasted I Peanuts, dry or oil roasted I Peanut Butter I Pecans, dry I Sesame Seeds, roasted whole I Soybeans, roasted I Sunflower Seeds, dry I Walnuts, chopped

/4 cup /4 cup 1 /4 cup 1 /4 cup 2 Tbsp 1 /4 cup 1 oz. 1 /4 cup 1 /4 cup 1 /4 cup
1 1

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