Magnesium sources

Good magnesium sources include whole grains, nuts, soybeans, avocados, beans, corn, lemons and dark green leafy vegetables, as magnesium forms part of the green pigment, chlorophyll. Meat is rich in magnesium but it also contains calcium, phosphate and protein which reduce the amount of available magnesium.

Flour refining, rice polishing, sugar extraction from molasses and other methods of food processing remove almost all the magnesium from these foods. Modern food production has reduced the average magnesium intake from 400 mg per day to 300 mg per day over the last 70 years.

Magnesium sources Drinking water is an important source of magnesium, especially in hard water areas, and is usually better absorbed than magnesium from food.

Food	Amount	Magnesium (mg)
Almonds	1/2 cup	200
Buckwheat	1/2 cup	186
Cashew nuts	1/2 cup	169
Wheat bran	1/2 cup	168
Spinach, boiled	1 cup	148
Soybeans, cooked	1 cup	141
Wheatgerm	1/2 cup	130
Peanuts	1/2 cup	124
Baked beans	1 cup	105
Beet greens	1 cup	92.2
Halibut, baked	85g	87.0
Black-eyed peas, cooked	1 cup	81.7
Brown rice, cooked	1 cup	79.8
Kidney beans, canned	1 cup	75.1

Chickpeas, cooked	1 cup	74.1
Artichokes, steamed	1 artichoke	72.0
Green peas	1 cup	58.9
Apricots, dried	1 cup	58.0
Oatmeal, cooked	1 cup	53.2
Sweetcorn	1 cup	49.4
Raisins	1 cup	45.6
Wholewheat spaghetti, cooked	1 cup	39.9
Avocado	1/2 avocado	35.0



Search over 10,000 Natural Remedies and Alternative Medicine Articles

Magnesium
Magnesium health
Magnesium absorption
Magnesium deficiency
Magnesium sources
Magnesium recommended daily
Magnesium overdose
Magnesium supplement
Magnesium supplements
Magnesium interactions

Other Minerals:

Boron
Calcium
Chromium
Cobalt
Copper
Electrolytes
Potassium
Sodium
Chloride
Fluoride
Iodine
Magnesium
Manganese
Molybdenum
Nickel
Phosphorus
Selenium
Silicon
Sulfur
Vanadium
Zinc

Vitamins

Minerals

Other Nutrients

Health Problems

Optimum Nutrition