Are YOU Magnesium Deficient?
Take this 1-minute quiz to find out if your body is lacking this essential mineral!
Magnesium Content in Common Foods
| Food Item | Magnesium (mg) | % Daily Value |
|---|---|---|
| Pumpkin seeds, roasted (28g) | 156 | 37% |
| Chia seeds (28g) | 111 | 26% |
| Almonds, dry roasted (28g) | 80 | 19% |
| Spinach, boiled (½ cup ≈ 90g) | 78 | 19% |
| Cashews, dry roasted (28g) | 74 | 18% |
| Peanuts, oil roasted (¼ cup ≈ 36g) | 63 | 15% |
| Shredded wheat cereal (2 biscuits ≈ 45g) | 61 | 15% |
| Soymilk, plain or vanilla (1 cup ≈ 240mL) | 61 | 15% |
| Black beans, cooked (½ cup ≈ 86g) | 60 | 14% |
| Edamame, shelled, cooked (½ cup ≈ 78g) | 50 | 12% |
| Peanut butter, smooth (2 tbsp ≈ 32g) | 49 | 12% |
| Baked potato with skin (≈ 100g) | 43 | 10% |
| Brown rice, cooked (½ cup ≈ 100g) | 42 | 10% |
| Yogurt, plain, low fat (8 oz ≈ 240g) | 42 | 10% |
| Fortified breakfast cereal (1 serving ≈ 30g) | 42 | 10% |
| Instant oatmeal (1 packet ≈ 35g) | 36 | 9% |
| Kidney beans, canned (½ cup ≈ 90g) | 35 | 8% |
| Banana (1 medium ≈ 118g) | 32 | 8% |
| Salmon, Atlantic, cooked (3 oz ≈ 85g) | 26 | 6% |
| Milk (1 cup ≈ 240mL) | 24–27 | 6% |
| Halibut, cooked (3 oz ≈ 85g) | 24 | 6% |
| Raisins (½ cup ≈ 72g) | 23 | 5% |
| Whole wheat bread (1 slice ≈ 28g) | 23 | 5% |
| Avocado, cubed (½ cup ≈ 75g) | 22 | 5% |
| Chicken breast, roasted (3 oz ≈ 85g) | 22 | 5% |
| Beef, ground, 90% lean, cooked (3 oz ≈ 85g) | 20 | 5% |
| Broccoli, cooked, chopped (½ cup ≈ 78g) | 12 | 3% |
| White rice, cooked (½ cup ≈ 100g) | 10 | 2% |
| Apple (1 medium ≈ 182g) | 9 | 2% |
| Carrot, raw (1 medium ≈ 61g) | 7 | 2% |
Disclaimer: The information and quiz provided are for general educational purposes only and do not substitute professional medical advice, diagnosis, or treatment. Nutrient values are approximate and may vary by source or preparation. Always consult a qualified healthcare provider regarding your individual health and dietary needs.
References:
National Institutes of Health, Office of Dietary Supplements. (2022, March 29). Magnesium – Health Professional Fact Sheet. U.S. Department of Health and Human Services. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Institute of Medicine (US) Panel on Micronutrients. (1997). Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. National Academies Press. https://www.ncbi.nlm.nih.gov/books/NBK109825/
Volpe, S. L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S. https://doi.org/10.3945/an.112.003483
