Food sources of Magnesium
Magnesium helps our bones to be strong. It can also be used as a gentle laxative and is present in foods with high fiber. Magnesium deficiency can be uncommon, but supplements are available to take by mouth. A deficiency of magnesium can also cause blood pressure, cardiovascular and cholesterol problems. Magnesium can also aid in weight loss.
| Food Name | Food Type | Serving Size | DRI/DV (%) |
|---|---|---|---|
| Pumpkin Seeds | Plant | 1/4 cup | 45 |
| Spinach | Plant | 1 cup | 37 |
| Swiss Chard | Plant | 1 cup | 36 |
| Soybeans | Plant | 1 cup | 35 |
| Sesame Seeds | Plant | 1/4 cup | 30 |
| Black Beans | Plant | 1 cup | 29 |
| Quinoa | Plant | 3/4 cup | 28 |
| Cashews | Plant | 1/4 cup | 28 |
| Sunflower Seeds | Plant | 1/4 cup | 27 |
| Beet Greens | Plant | 1 cup | 23 |
| Navy Beans | Plant | 1 cup | 23 |
| Tempeh | Plant | 4 oz | 21 |
| Buckwheat | Plant | 1 cup | 20 |
| Pinto Beans | Plant | 1 cup | 20 |
| Brown Rice | Plant | 1 cup | 20 |
| Barley | Plant | 1/3 cup | 19 |
| Lima Beans | Plant | 1 cup | 19 |
| Millet | Plant | 1 cup | 18 |
| Oats | Plant | 0.25 cup | 16 |
| Tofu | Plant | 4 oz | 16 |
| Almonds | Plant | 1/4 cup | 15 |
| Wheat | Plant | 1 cup | 14 |
| Papaya | Plant | 1 medium | 14 |
| Flaxseeds | Plant | 2 TBS | 13 |
| Green Peas | Plant | 1 cup | 13 |
| Summer Squash | Plant | 1 cup | 10 |
| Collard Greens | Plant | 1 cup | 10 |
| Beets | Plant | 1 cup | 9 |
| Turnip Greens | Plant | 1 cup | 8 |
| Broccoli | Plant | 1 cup | 8 |
| Brussels Sprouts | Plant | 1 cup | 7 |
| Raspberries | Plant | 1 cup | 6 |
| Winter Squash | Plant | 1 cup | 6 |
| Cabbage | Plant | 1 cup | 6 |
| Asparagus | Plant | 1 cup | 6 |
| Kale | Plant | 1 cup | 6 |
| Green Beans | Plant | 1 cup | 5 |
| Tomatoes | Plant | 1 cup | 5 |
| Cantaloupe | Plant | 1 cup | 5 |
| Strawberries | Plant | 1 cup | 4 |
| Bok Choy | Plant | 1 cup | 4 |
| Mustard Greens | Plant | 1 cup | 4 |
| Cumin | Plant | 2 tsp | 4 |
| Parsley | Plant | 1/2 cup | 4 |
| Mustard Seeds | Plant | 2 tsp | 4 |
| Fennel | Plant | 1 cup | 4 |
| Leeks | Plant | 1 cup | 3 |
| Basil | Plant | 1/2 cup | 3 |
| Cucumber | Plant | 1 cup | 3 |
| Romaine Lettuce | Plant | 2 cups | 3 |
| Cauliflower | Plant | 1 cup | 3 |
| Celery | Plant | 1 cup | 3 |
| Bell Peppers | Plant | 1 cup | 3 |
| Cloves | Plant | 2 tsp | 3 |
Supplemental sources of Magnesium
