List Of Magnesium Foods Chart Page 2
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1
2Wheatena vs. Cream of Wheat
½ cup
25 vs. 4
Rice (Uncle Ben's)
1 cup
4
Nuts and Seeds
Pumpkin seeds (roasted)
1 oz.
156
Watermelon seeds (dried)
1 oz.
145
Sunflower seeds (dried)
¼ cup
128
Sesame seeds (roasted whole)
1 oz.
101
Almonds, Cashews, Pine nuts
¼ cup
93-95
Brazil nuts
¼ cup
80
Peanuts
¼ cup
62
Flaxseed (ground)
1 Tbsp
40
Fruits
Figs (dried, uncooked)
½ cup
50
Avocado
½ cup
37
Prunes, pitted
½ cup
36
Dates (dried)
½ cup
32
Raisins (golden seedless)
½ cup
29
Apricots (dried)
½ cup
21
Banana
1 med.
32
Flesh meat
Halibut (cooked)
3 oz.
90
Sea bass (cooked)
1 fillet
54
Tuna (bluefin, cooked)
3 oz.
54
Shrimp (cooked)
4 oz.
41
Clams (cooked)
20 small
34
Salmon (cooked)
4 oz.
33
Scallops (steamed)
3 oz.
31
Tilapia (cooked)
1 fillet
30
Chicken breast (cooked)
3 oz.
25
Crab (blue, cooked)
½ cup
25
Haddock (cooked)
1 fillet
28
Ground beef (cooked)
3 oz.
18
Other
Dark chocolate
1 square
95
Yogurt, kefir
1 cup
50
Almond, Cashew butter
1 Tbsp
45
Cocoa powder
1 Tbsp
21
Suggested Magnesium Intake
RDA Recommendation: 320 mg women; 420 mg men
Dr. Brown’s Recommendation: 400 – 800 mg between diet and supplements
Our Better Bones Builder supplement has
600 mg
of Magnesium!
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