What are Magnesium rich foods?

In a previous post, I wrote that Magnesium is one of the top essential nutrients for healthy children.  Since Magnesium is not listed on food labels it is hard to assess how much Magnesium you are eating. Below is a list of foods containing magnesium

Foods High in Magnesium Serving Size Magnesium (mg)
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut 1/2 fillet 170
Nuts, peanuts 1 oz 64
Okra, frozen 1 cup 94
Oysters 3 oz 49
Plantain, raw 1 medium 66
Rockfish 1 fillet 51
Scallop 6 large 55
Seeds, pumpkin and squash 1 oz (142 seeds) 151
Soy milk 1 cup 47
Spinach, cooked 1 cup 157
Tofu 1/4 block 37
Whole grain cereal, ready-to-eat 3/4 cup 24
Whole grain cereal, cooked 1 cup 56
Whole wheat bread 1 slice 24

USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg)

pumpkin_seeds

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