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What foods are good sources of magnesium?

Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Eat at least five servings of any of these magnesium-rich foods throughout the day:
  • 1/2 cup of boiled spinach
  • 1/2 cup of quinoa
  • 1 cup of brown rice
  • 1 cup of kidney beans
  • 1 cup of lentils
  • 1 cup of raisin bran
  • 1 cup of shredded wheat
  • 1 cup of oatmeal
  • 2 slices of whole-wheat bread
  • 2 bananas
This content originally appeared on doctoroz.com
Some magnesium-rich foods include:
  • Spinach, cooked (1 cup) 156 mg
  • Halibut, cooked (3 ounces) 91 mg
  • Cashews (1/4 cup) 89 mg
  • Oat-bran muffin (1 medium) 89 mg
  • White beans, canned (1/2 cup) 67 mg
  • Bran cereal (3/4 cup) 67 mg
  • Brown rice, cooked (3/4 cup) 63 mg
  • Potato, baked, with skin (1 medium) 57 mg
  • Whole-wheat bread (2 slices) 46 mg
  • Walnuts (1 ounce; 14 halves) 44 mg
  • Banana (1 medium) 32 mg
Some of the best sources of magnesium are:
  • Spinach -- 1 c cooked
  • Oysters -- 1 c raw
  • Sesame Seeds -- 1/4 c dry
  • Beets -- 1 c cooked
  • Summer squash -- 1 c cooked
  • Zucchini -- 1 c cooked
  • Seaweed (kelp) -- 1 oz. raw
  • Turnip Greens -- 1 c cooked
  • Parsley -- 1 c chopped fresh
  • Mustard Greens -- 1 c cooked
Leopold D. Galland, MD
Internal Medicine
The best food sources of magnesium are:
  • broccoli
  • spinach
  • Swiss chard
  • oats
  • whole barley
  • millet
  • bananas
  • blackberries
  • dates
  • dried figs
  • mangoes
  • watermelon
  • almonds
  • Brazil nuts
  • cashews
  • hazel nuts
  • shrimp
  • tuna
  • buckwheat (kasha)
  • navy beans
  • kidney beans
  • green beans
  • soybeans (including tofu)
  • black-eyed peas
Dariush Mozaffarian, MD
Internal Medicine
Here are selected food sources of magnesium from the U.S. Department of Agriculture (USDA) National Nutrient Database for Standard Reference:
  • Halibut, cooked, 3 ounces
  • Almonds, dry roasted, 1 ounce
  • Soybeans, cooked, 1/2 cup
  • Cereal, shredded wheat biscuits, 2 large
  • Potato, baked, with skin, 1 medium
  • Peanut butter, smooth, 2 tablespoons
  • Yogurt, plain, nonfat, 1 cup
  • Baked beans, vegetarian, 1/2 cup
  • Banana, 1 medium
  • Bread, whole-wheat, 1 slice
Foods high in magnesium include:
  • Halibut
  • Almonds, cashews
  • Spinach (cooked)
  • Shredded wheat cereal
  • Oatmeal
  • Potato with skin
  • Peanut butter
  • Yogurt
  • Bran flakes
  • Lentils (cooked)
  • Kidney, pinto beans
  • Chocolate milk
  • Banana
  • Raisins
Dr. Michael Roizen, MD
Internal Medicine
Magnesium is found largely in whole grain breads and cereals. Breads made with refined flours unfortunately have very little magnesium, as most of the mineral is lost during the refining process. Most fortified and whole grain cereals contain 100 to 200 milligrams (mg) per bowl. Soybeans and lima beans contain 100 mg per serving, and most nuts contain 100 to 300 mg per serving. Such fruits and vegetables as avocados, bananas, beets, raisins, and dates are also good sources of magnesium.
The following foods are top sources of manganese:
  • Oats
  • Pine nuts
  • Brown rice
  • Roasted chestnuts
  • Spinach, cooked
  • Pineapple
  • Lima beans
  • Raspberries
  • Cereal

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.