List Of Magnesium Foods Chart
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2Better Bones, Better Body® List of Magnesium Foods
Food
Portion Size
Magnesium content (mg)
Vegetables
Swiss chard (boiled)
1 cup
154
Spinach (cooked)
1 cup
106
Beet greens (cooked)
1 cup
98
Artichokes (cooked)
1 cup
71
Okra (cooked)
1 cup
70
Winter squash (cooked)
1 cup
64
Corn (fresh) vs. (canned)
1 cup
52 vs. 8
Broccoli (cooked)
½ cup
51
Parsnips (boiled)
1 cup
46
Collards (boiled)
1 cup
40
Kale (cooked)
1 cup
40
Potato (baked with skin)
1 med.
34
Carrots (raw) vs. (canned)
1 cup
20 vs. 8
Peas (cooked)
½ cup
17
Beans
Tempeh
1 cup
134
Mung beans (boiled)
1 cup
97
Chickpeas (boiled)
1 cup
79
Tofu
3 ½ oz.
76
Soy beans (cooked) vs. Kidney beans
½ cup
74 vs. 47
Lentils (boiled)
1 cup
71
Black beans (cooked)
½ cup
60
Navy beans (cooked)
½ cup
52
Soy Milk
1 cup
46
Black-eyed Peas (cooked)
½ cup
45
Lima beans (cooked)
½ cup
43
Great Northern beans (cooked)
½ cup
33
Grains
Cornmeal, yellow
1 cup
155
Soya flour, low-fat
½ cup
152
Flour (whole wheat) vs. (white)
1 cup
134 vs. 34
Bulgur (dry)
½ cup
115
Wheat Germ
¼ cup
96
Rice (brown) vs. (white)
1 cup
80 vs. 16
Millet (cooked)
1 cup
77
Oatmeal (cooked)
1 cup
61
Oats (dry)
½ cup
58
Buckwheat (dry)
½ cup
43
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