Medicine
Food
Water
Music
Doctors
Tweet
Foods High in Magnesium
By the USDA, National Agricultural Library, Food and Nutrition Center
Magnesium, when ingested as a naturally occurring substance in foods, has not been demonstrated to exert any adverse effects. However, adverse effects of excess magnesium intake have been observed with in-takes from nonfood sources such as various magnesium salts used for pharmacologic purposes.
List of Top Foods High in Magnesium
| Foods High in Magnesium | Weight Grams | Measure | Milli-grams |
| Buckwheat flour, whole-groat | 120 | 1 cup | 301 |
| Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | 146 | 1 cup | 235 |
| Bulgur, dry | 140 | 1 cup | 230 |
| Oat bran, raw | 94 | 1 cup | 221 |
| Semisweet chocolate | 168 | 1 cup | 193 |
| Fish, halibut, Atlantic and Pacific, cooked, dry heat | 159 | 1/2 fillet | 170 |
| Wheat flour, whole-grain | 120 | 1 cup | 166 |
| Spinach, canned, regular pack, drained solids | 214 | 1 cup | 163 |
| Barley, pearled, raw | 200 | 1 cup | 158 |
| Seeds, pumpkin and squash seed kernels, roasted, with salt added | 28.35 | 1 oz (142 seeds) | 156 |
| Spinach, cooked, boiled, drained, without salt | 180 | 1 cup | 157 |
| Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | 190 | 1 cup | 156 |
| Cornmeal, whole-grain, yellow | 122 | 1 cup | 155 |
| Soybeans, mature cooked, boiled, without salt | 172 | 1 cup | 148 |
| Snacks, trail mix, tropical | 140 | 1 cup | 134 |
| Beans, white, mature seeds, canned | 262 | 1 cup | 134 |
| Beans, black, mature seeds, cooked, boiled, without salt | 172 | 1 cup | 120 |
| Tomato products, canned, paste, without salt added | 262 | 1 cup | 110 |
| Cereals ready-to-eat, KELLOGG'S ALL-BRAN Original | 30 | 1/2 cup | 109 |
| Soybeans, green, cooked, boiled, drained, without salt | 180 | 1 cup | 108 |
| Fast foods, taco | 263 | 1 large | 108 |
| Nuts, brazilnuts, dried, unblanched | 28.35 | 1 oz (6-8 nuts) | 107 |
| Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | 180 | 1 cup | 101 |
| Beet greens, cooked, boiled, drained, without salt | 144 | 1 cup | 98 |
| Beans, navy, mature seeds, cooked, boiled, without salt | 182 | 1 cup | 96 |
| Refried beans, canned, traditional style (includes USDA commodity) | 252 | 1 cup | 96 |
| Lima beans, large, mature seeds, canned | 241 | 1 cup | 94 |
| Okra, frozen, cooked, boiled, drained, without salt | 184 | 1 cup | 94 |
| Baking chocolate, unsweetened, squares | 28.35 | 1 square | 93 |
| Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | 172 | 1 cup | 91 |
| Fish, halibut, Atlantic and Pacific, cooked, dry heat | 85 | 3 oz | 91 |
| Muffins, oat bran | 57 | 1 muffin | 89 |
| Beans, great northern, mature seeds, cooked, boiled, without salt | 177 | 1 cup | 89 |
| Oat bran, cooked | 219 | 1 cup | 88 |
| Beans, baked, canned, with pork and tomato sauce | 253 | 1 cup | 86 |
| Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt | 165 | 1 cup | 86 |
| Buckwheat groats, roasted, cooked | 168 | 1 cup | 86 |
| Beans, pinto, mature seeds, cooked, boiled, without salt | 171 | 1 cup | 86 |
| Fast foods, frijoles with cheese | 167 | 1 cup | 85 |
| Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | 170 | 1 cup | 85 |
| Rice, brown, long-grain, cooked | 195 | 1 cup | 84 |
| Beans, baked, canned, with pork and sweet sauce | 253 | 1 cup | 83 |
| Lima beans, large, mature seeds, cooked, boiled, without salt | 188 | 1 cup | 81 |
| Beans, kidney, red, mature seeds, cooked, boiled, without salt | 177 | 1 cup | 80 |
