Magnesium is abundant in nature. It can be found in green vegetables, chlorophyll, cocoa derivatives, nuts, wheat, seafood, and meat.
But, it is very important to understand that only about 40% of dietary magnesium is absorbed.
This means that even if 3.5 oz (grams) of chicken contain about 27mg of magnesium, only 10-11 of those are absorbed.
So when you are using the table bellow to estimate your magnesium consumption, remember that only about 40% of the value can be used by your body. Just multiply the amount you get by adding up the values by 0.4 and compare this result to your Recommended Daily Allowance.
And don’t forget to check out this guide to magnesium and migraines to see an example and learn more about the importance of magnesium for migraines.
Food
|
Serving Size
|
Magnesium (mg)
|
Almonds, dried
|
2 oz
|
168
|
Brazil Nuts, Dried
|
2 T
|
128
|
Cashew Nuts, Dry Roasted
|
2 oz
|
148
|
Coconut, Dried
|
2 oz
|
52
|
Flax Seed
|
2 T
|
70
|
Peanuts, Dry Roasted
|
2 oz
|
98
|
Peanut Butter, Natural
|
2 T
|
51
|
Pumpkin Seeds, Dried
|
2 oz
|
304
|
Sesame Seeds, Whole, Dried
|
2 oz
|
64
|
Sunflower Seeds, Kernels, Dried
|
2oz
|
200
|
Walnuts, Black, Dried
|
2 oz
|
114
|
Watermelon Seeds, Dried
|
2 oz
|
292
|
Chard, Boiled
|
1/2 cup
|
76
|
Collard Greens, Boiled
|
1/2 cup
|
26
|
Kale, Boiled
|
1/2 cup
|
12
|
Spinach, Boiled
|
1/2 cup
|
79
|
Spinach, Raw
|
1 cup
|
44
|
Turnip Greens, Boiled
|
1/2 cup
|
16
|
Seaweed, Kelp
|
3.5 oz
|
121
|
Seaweed, Spirulina, dried
|
3.5 oz
|
195
|
Barley, Pearled, Cooked
|
1/2 cup
|
17
|
Barley, Whole Grain, Cooked
|
1/2 cup
|
61
|
Corn, Yellow, Cooked
|
1/2 cup
|
26
|
Quinoa, Cooked
|
1/2 cup
|
89
|
Buckwheat Groats, Cooked
|
1/2 cup
|
51
|
Millet, Whole Grain, Cooked
|
1/2 cup
|
53
|
Oats, Bran
|
1/2 cup
|
96
|
Oats, Whole Grain, Cooked
|
1/2 cup
|
56
|
Oatmeal, Quick, Regular, or Instant Cooked
|
1/2 cup
|
56
|
Rice, Long Grain Brown, Cooked
|
1/2 cup
|
42
|
Rice, Long Grain, White, Cooked
|
1/2 cup
|
13
|
Rice, Wild, Cooked
|
1/2 cup
|
27
|
Rye, Whole Grain
|
1/2 cup
|
35
|
Wheat, Bran
|
2 T
|
10
|
Wheat, Bulgur, Cooked
|
1/2 cup
|
29
|
Wheat, Couscous, Cooked
|
1/2 cup
|
15
|
Wheat Germ, Raw
|
1/4 cup
|
69
|
Wheat Germ, Toasted
|
1/4 cup
|
91
|
Adzuki Beans, Boiled
|
1/2 cup
|
60
|
Black Beans, Boiled
|
1/2 cup
|
61
|
Cowpeas (Black-eye). Boiled
|
1/2 cup
|
43
|
Great Northern Beans, Boiled
|
1/2 cup
|
44
|
Green Snap/String Beans, Boiled
|
1/2 cup
|
16
|
Green Peas-Boiled
|
1/2 cup
|
16
|
Hummus
|
1/2 cup
|
36
|
Kidney Beans, Red, Boiled
|
1/2 cup
|
40
|
Lentils, Boiled
|
1/2 cup
|
36
|
Lima Beans, Boiled
|
1/2 cup
|
41
|
Navy Beans, Boiled
|
1/2 cup
|
54
|
Pinto Beans, Boiled
|
1/2 cup
|
48
|
Soybeans, Boiled
|
1/2 cup
|
74
|
Tofu, Raw
|
1/2 cup
|
127
|
Tempeh, Cooked
|
1/2 cup
|
58
|
Blackstrap Molasses
|
2 T
|
86
|
Chocolate, Unsweetened
|
1 oz
|
88
|
Acorn Squash, Baked
|
1/2 cup cubes
|
43
|
Apple, Raw w Skin
|
1 medium
|
6
|
Avocado, California
|
1 medium
|
70
|
Avocado, Florida
|
1 medium
|
104
|
Banana
|
1 medium
|
33
|
Beets, Boiled
|
1/2 cup
|
31
|
Blueberry
|
1.2 cup
|
4
|
Broccoli, Boiled
|
1/2 cup
|
19
|
Cantaloupe
|
1/2 cup pieces
|
9
|
Carrots, Raw
|
1 Medium
|
11
|
Cauliflower, Boiled
|
1/2 cup
|
17
|
Cucumber, Raw
|
1/2 cup sliced
|
6
|
Dates, Dried
|
5 dates
|
15
|
Grapes
|
1/2 cup variety kinds
|
3
|
Kiwi
|
1 medium
|
23
|
Mango
|
1 medium
|
18
|
Mushrooms, Boiled
|
1/2 cup, pieces
|
10
|
Okra, Boiled
|
1/2 cup, sliced
|
46
|
Onions, Boiled
|
1/2 cup
|
11
|
Orange
|
1 medium navel
|
15
|
Peppers, Sweet, Raw
|
1 cup, chopped
|
10
|
Potato, White, Baked w Skin
|
1 potato
|
55
|
Potato, White, Baked w/o Skin
|
1 potato
|
39
|
Potato, White, Boiled w/o Skin
|
1 potato
|
26
|
Potato, Sweet, Boiled w/o Skin
|
1/2 cup mashed
|
16
|
Strawberry
|
1/2 cup
|
8
|
Tomato, Raw, Ripe
|
1 tomato
|
13
|
Tomato, Boiled
|
1/2 cup
|
16
|
Watermelon
|
1/2 cup
|
8
|
Zucchini, Boiled
|
1/2 cup sliced
|
19
|
Beef, Brisket, Braised
|
3.5 oz
|
24
|
Beef, Ground, Lean, Broiled well done
|
3.5 oz
|
24
|
Beef, Tenderloin, Lean, Roasted
|
3.5 oz
|
30
|
Chicken, Dark Meat, w/o Skin, Roasted
|
3.5 oz
|
23
|
Chicken, Light Meat, w/o skin
|
3.5 oz
|
27
|
Seafood, Halibut, Baked/Broiled
|
3 oz
|
78
|
Seafood, Salmon, Sockeye, Baked/Broiled
|
3 oz
|
20
|
Seafood, Shrimp, Boiled
|
3 oz
|
29
|
Seafood, Tuna, Skipjack, Baked/Broiled
|
3 oz
|
37
|
Ham, Roasted
|
3.5 oz
|
17
|
Turkey Breast, Smoked
|
3.5 oz
|
22
|
Milk, Cow, 2%
|
8 oz
|
33
|
Milk, Nonfat
|
8 ox
|
28
|
Milk, Goat
|
8 oz
|
34
|
Milk, Soy
|
8 oz
|
45
|
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