Food Sources of Magnesium

Posted: May 8, 2014

Information About Magnesium

 
Magnesium is a mineral that you need every day for good health.
Magnesium helps you take energy from food and make new proteins.
Magnesium is an important part of your bones, and helps keep your muscles and nerves healthy.

 
How Much Magnesium Should I Aim For?

 
Age in Years Aim for an intake of
mg (milligrams)/day
Stay below*
mg/day
Men 19-30  400  350
Women 19-30  310  350
Men 31 and older  420  350
Women 31 and older  320  350
Pregnant Women 19-30  350  350
Pregnant Women over 30  360  350
Breastfeeding Women 19-30  310  350
Breastfeeding Women over 30  320  350
* Magnesium from supplements should not exceed 350 mg per day. It is safe to consume more than your daily magnesium needs from food and water.

 
Magnesium Content of Common Foods

 
The best sources of magnesium are legumes, nuts, seeds, fish and whole grains. The following table shows you which foods are sources of magnesium.
 
Food  Serving Size  Magnesium (mg)
Vegetables and Fruits
Prickly pear  1 fruit  88
Spinach, cooked  125 mL (½ cup)  83
Swiss chard, cooked  125 mL (½ cup)  80
Tamarind  125 mL (½ cup)  58
Edamame/baby soy beans, cooked  125 mL (½ cup)  52
Potato, with skin, cooked  1 medium  47-52
Okra, cooked  125 mL (½ cup)  50
Grain Products
Cereals, All Bran  30 g (check product label for serving size)  94-111
Wheat germ cereal, toasted  30 g (¼ cup)  96
Quinoa, cooked 125 mL (1/2 cup) 47
Milk and Alternatives
Cheese, soy  50 g (1½ oz)  114
Yogurt, soy  175 g (¾ cup)  70
Meats and Alternatives
Legumes (dried beans, peas and lentils)
Peas, black-eyed peas/cowpeas, cooked  175 mL (¾ cup)  121
Tempeh/fermented soy product, cooked  150 g (3/4 cup)  116
Soybeans, mature, cooked  175 mL (¾ cup)  109
Soy nuts  60 mL (¼ cup)  99
Beans (black, lima, navy, adzuki, white kidney, pinto, Great Northern, cranberry, chickpeas), cooked 175 mL (¾ cup)            60-89
Tofu, prepared with magnesium chloride or calcium sulfate 150 g (¾ cup) 45-80
Baked beans, with pork, canned  175 mL (¾ cup)  64
Lentils, split peas, cooked  175 mL (¾ cup)  52
Nuts and Seeds
Pumpkin or squash seeds, without shell 60 mL (¼ cup)  317
Brazil nuts, without shell  60 mL (¼ cup)  133
Sunflower seed butter  30 mL (2 Tbsp)  120
Sunflower seeds, without shell  60 mL (¼ cup)  119
Almonds, without shell  60 mL (¼ cup)  88-109
Cashews, without shell  60 mL (¼ cup)  90
Pine nuts, without shell  60 mL (¼ cup)  70-86
Cashew butter  30 mL (2 Tbsp)  84
Flaxseeds  30 mL (2 Tbsp)  78
Sesame seeds  30 mL (2 Tbsp)  56-68
Peanuts, without shell  60 mL (¼ cup)  65
Chinese chestnuts, without shell  60 mL (¼ cup)  54
Peanut butter  30 mL (2 Tbsp)  50-52
Hazelnuts, without shell  60 mL (¼ cup)  48-52
Fish and Seafood
Salmon, Chinook, cooked  75 g (2 ½ oz)  92
Halibut, cooked  75 g (2 ½ oz)  80
Mackerel, Atlantic, cooked  75 g (2 ½ oz)  73
Pollock, Atlantic, cooked  75 g (2 ½ oz)  64
Crab, Atlantic snow, cooked  75 g (2 ½ oz)  47
Meat and Poultry These foods contain very little of this nutrient.
Other  
Yeast extract spread (marmite or vegemite) 30 mL (2 Tbsp) 66
 
Source:
“Canadian Nutrient File 2010”  
www.hc-sc.gc.ca/fn-an/nutrition/fiche-nutri-data/index-eng.php
[Accessed April 10th, 2012]