Foods High in Magnesium

Magnesium is a mineral. The average woman needs approximately 310mg and the average man needs 400mg daily.

It activates 300+ enzymes that assist in the formation of proteins and energy. Essential for proper nerve activity. Requied by the teeth and bones. Signs of magnesium deficiency include personality change, weakness, muscle spasms, and growth stunts in minors. The amount we need is unique to each person and varies on the presence of certain conditions.

List of Foods High in Magnesium

Roasted Peanuts	1/2 cup	131mg
Tofu	1/2 cup	127mg
Broccoli (cooked)	2 stalks	120mg
Brazil Nuts	1 ounce	107mg
Halibut	3 ounce	91mg
Spinach (cooked)	1/2 cup	79mg
Almonds	1 ounce	78mg
Chard - Swiss (cooked)	1/2 cup	76mg
Buckwheat Flour	1/4 cup	75mg
Cashews	1 ounce	74mg
Soybeans (cooked)	1/2 cup	74mg
Dried Pine Nuts	1 ounce	71mg
Tomato paste (canned)	1/2 cup	67mg
Simulated meat products (meat extender)	1 ounce	61mg
Small white beans (cooked)	1/2 cup	61mg
Sweet potato (mashed/canned)	1/2 cup	61mg
Black beans (cooked)	1/2 cup	60mg
Dock (sorrel) (cooked)	1/2 cup	60mg
Nuts & seeds	1 ounce	60 average
Pumpkin seeds	1 ounce	51mg
Chestnuts	1 ounce	59mg
Chili with beans (canned)	1/2 cup	58mg
White beans (cooked)	1/2 cup	57mg
Bulgur	1/4 cup	57mg
Oat Bran	1/4 Cup	55mg
Baked beans	1/2 cup	55mg
Yellowfin Tuna	3 ounce	54mg
Navy beans (cooked)	1/2 cup	53mg
Peanut butter	2 tablespoons	51mg
Succotash (cooked)	1/2 cup	51mg
Beet greens (cooked)	1/2 cup	49mg
Lima beans (cooked)	1/2 cup	49mg
Refried beans (canned)	1/2 cup	49mg
Mung beans (cooked)	1/2 cup	48mg
Artichoke (cooked)	1 medium	47mg
Pinto beans (cooked)	1/2 cup	47mg
Whole grain cereals	1 ounce	47mg average
Cowpeas	1/2 cup	47mg
Hazelnuts	1 ounce	46mg
Blackeyed peas, dried (cooked)	1/2 cup	46mg
Okra (cooked)	1/2 cup	46mg
Great Northern beans	1/2 cup	44mg
Squash, acorn, baked	1/2 cup cubes	43mg
Brown Rice (cooked)	1/2 cup	42mg
Lima beans, large (cooked)	1/2 cup	41mg
Kidney beans, all types (cooked)	1/2 cup	40mg
Chickpeas (cooked)	1/2 cup	39mg
Purslane (cooked)	1/2 cup	39mg
Yogurt (Low Fat)	8 ounce	37mg
Broadbeans (cooked)	1/2 cup	36mg
Split peas (cooked)	1/2 cup	36mg
Lentils (cooked)	1/2 cup	35mg
Milk	8 ounce	35mg average