Best Food Sources of Magnesium

Best Food Sources of Magnesium

Magnesium is found in such foods as green leafy vegetables, avocados, bananas, melon, legumes, nuts, seeds and certain whole grains. A good rule of thumb is that if a food contains dietary fiber, it also probably provides magnesium.

Magnesium is also added to some cereal grains (although this isn’t the preferred source, since refining the grains removes important, naturally occurring nutrients from the grain’s germ and bran).

Here are the top 12 foods high in magnesium (percentages based on the RDA for adult women of 320 milligrams/day):

Spinach: 1 cup cooked: 157 milligrams (49 percent)
Swiss Chard: 1 cup cooked: 150 milligrams (47 percent)
Black Beans: 1 cup cooked: 120 milligrams (37 percent)
Mung Beans: 1 cup cooked: 97 milligrams (30 percent)
Almonds: ¼ cup: 97 milligrams (30 percent)
Cashews: ¼ cup: 91 milligrams (28 percent)
Potatoes: 1 large: 85 milligrams (26 percent)
Pumpkin Seeds: 1/4 cup: 42 milligrams (13 percent)
Avocado: 1 raw: 39 milligrams (12 percent)
Bananas: 1 banana: 37 milligrams (11 percent)
Broccoli: 1 cup cooked: 32 milligrams (10 percent)
Brussels Sprouts: 1 cup cooked: 32 milligrams (10 percent).

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