Magnesium, Best Food Sources

Written by Sky Taylor, Diet Bites

Foods Highest in Magnesium - Richest Sources

The Food Sources containing Magnesium listed below are ranked by milligrams of magnesium per standard amount. Calorie content is also provided in the standard amount.

The current Recommended Daily Allowance (RDA) of Magnesium for adult men age 31 and older is 420 mg/day. The current Recommended Daily Allowance (RDA) of Magnesium for adult men age 19 to 30 is 400 mg/day. For males age 14 to age 18, the RDA for Magnesium is 410 mg per day.

The current Recommended Daily Allowance (RDA) of Magnesium for adult women age 31 and older is 320 mg/day. The current Recommended Daily Allowance (RDA) of Magnesium for adult women age 19 to 30 is 310 mg/day. For females age 14 to age 18, the RDA for Magnesium is 360 mg per day.

Best Food Sources for Magnesium

Pumpkin and squash seed kernels, roasted, 1 oz
151 mg/148 kcals

Brazil nuts, 1 oz
107 mg/186 kcals

Bran ready-to-eat cereal (100%), 1 oz
103 mg/74 kcals

Halibut, cooked, 3 oz
91 mg/119 kcals

Quinoa, dry, 1/4 cup
89 mg/159 kcals

Spinach, canned, 1/2 cup
81 mg/25 kcals

Almonds, 1 oz
78 mg/164 kcals

Spinach, cooked from fresh, 1/2 cup
78 mg/20 kcals

Buckwheat flour, 1/4 cup
75 mg  101 kcals

Cashews, dry roasted, 1 oz
74 mg  163 kcals

Soybeans, mature, cooked, 1/2 cup
74 mg  149 kcals

Pine nuts, dried, 1 oz
71 mg  191 kcals

Mixed nuts, oil roasted, with peanuts, 1 oz
67 mg  175 kcals

White beans, canned, 1/2 cup
67 mg  154 kcals

Pollock, walleye, cooked, 3 oz
62 mg  96 kcals

Black beans, cooked, 1/2 cup
60 mg  114 kcals

Bulgur, dry, 1/4 cup
57 mg  120 kcals

Oat bran, raw, 1/4 cup
55 mg  58 kcals

Soybeans, green, cooked, 1/2 cup
54 mg  127 kcals

Tuna, yellowfin, cooked, 3 oz
54 mg  118 kcals

Artichokes (hearts), cooked, 1/2 cup
50 mg  42 kcals

Peanuts, dry roasted, 1 oz
50 mg  166 kcals

Lima beans, baby, cooked from frozen, 1/2 cup
50 mg  95 kcals

Beet greens, cooked, 1/2 cup
49 mg  19 kcals

Navy beans, cooked, 1/2 cup
48 mg  127 kcals

Tofu, firm, prepared with nigaria, 1/2 cup
47 mg  88 kcals

Okra, cooked from frozen, 1/2 cup
47 mg  26 kcals

Soy beverage, 1 cup
47 mg  127 kcals

Cowpeas, cooked, 1/2 cup
46 mg  100 kcals

Hazelnuts, 1 oz
46 mg  178 kcals

Oat bran muffin, 1 oz
45 mg  77 kcals

Great northern beans, cooked, 1/2 cup
44 mg  104 kcals

Oat bran, cooked, 1/2 cup
44 mg  44 kcals

Buckwheat groats, roasted, cooked, 1/2 cup
43 mg  78 kcals

Brown rice, cooked, 1/2 cup
42 mg  108 kcals

Haddock, cooked, 3 oz
42 mg  95 kcals

*Based on nutritional data from the USDA.

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