Top Ten Foods Highest in Magnesium
1. Bran ( rice, wheat, and oat)
a. One cup of crude rice bran contains 781mg per 100gm serving.
b. Crude wheat bran contains 611mg per 100gm serving.
c. Crude oat bran contains 235mg per 100gm serving.
2. Dried Herbs
a. Dried coriander provides the most magnesium with 694mg ( 174% RDA ) per 100 serving or 14mg per tablespoon.
b. Chives( 160%RDA), Spearmint ( 151%RDA ), Dill, Sage (112%RDA ), Basil(106%RDA ) and Savory( 95%RDA ) also provide magnesium.
3. Squash, Pumpkin,and Watermelon Seeds
a. Squash and pumpkin seeds provide 535mg per 100gm serving.
b. Watermelon seeds provide 515mg per 100gm serving.
4. Cocoa Powder (Dark Chocolate)
a. Cocoa powder provides 499mg per 100gm serving.
b. Dark baking chocolate provides 327mg per 100gm serving.
c. A typical chocolate candy bar provides 63mg per 100gm serving.
5. Flax,Sesame Seeds and Sesame Butter ( Tahini )
a. Flax seeds provide 392mg per 100gm serving.
b. Sesame seeds provide 351mg per 100gm serving.
c. Sesame butter (tahini) provides 362mg per 100gm serving.
6. Brazil Nuts
a. Brazil nuts provide 376mg per 100gm serving.
7. Sunflower Seeds
a. Sunflower seeds provide 325mg per 100gm serving.
8. Almonds and Cashews (Mixed nuts, Pine nuts)
a. Almonds provide 286mg per 100gm serving.
b. Cashews provide 273mg per 100gm serving.
c. Pine nuts provide 251mg per 100gm serving.
d. Mixed nuts in general provide 251mg per 100gm serving.
9. Molasses
a. Molasses provides 242mg per 100gm serving.
10. Roasted Soyabeans( Edamame).
a. Edamame provides 228mg per 100gm serving.
Other Magesium Rich Foods
11. Coconut, dried provides 52mg per 2oz.
12. Hazelnuts,filberts provide 98mg per 2oz.
13. Peanuts provide 128mg per 2oz.
14. Walnuts provide 114mg per 2oz.
15. Barley, Whole grain provides 158mg per one cup.
16. Rice,brown provides 84mg per cup.
17. Wheat flour, whole provides 166mg per cup.
18. Whole wheat bread provides 24mg per slice
19. Artichoke provides 101mg per cup.
20. Avocado, California provides 70mg per med.
21. Avocado,Florida provides 104mg per med.
22. Beans, black provide 120mg per cup.
23. Beans, kidney provide 72mg per cup.
24. Beans, Lima provide 81mg per cup.
25. Beans, navy provide 107mg per cup.
26. Beans, pinto provide 94mg per cup.
27.Beans, white provide 134mg per cup.
28. Beet greens provide 98mg per cup.
29. Broccoli, frozen provides 37mg per cup.
30. Broccoli, raw provides 22mg per cup.
31. Chick peas, garbonzos provide 79mg per cup.
32. Cornmeal provides 155mg per cup.
33. Cowpeas, black eyed provide 86mg per cup.
34. Kale, boiled provides 24mg per cup.
35. Lentils provide 71mg per cup.
36. Okra,cooked provides 94mg per cup.
37. Parsnips provide 45mg per cup.
38. Peas,frozen provide 46mg per cup.
39. Pumpkin, canned provides 56mg per cup.
40. Seaweed, kelp provides 121mg per 3.5oz.
41. Seaweed, spirulina provides 195mg per 3.5oz.
42. Soybeans provide 108mg per cup.
43. Spinach, canned provides 163mg per cup.
44. Spinach, cooked provides 157mg per cup.
45. Sweet potatoes, canned provide 56mg per cup.
46. Swiss chard provides 150mg per cup.
47. Potatoes provide 57mg per potato.
48. Tomato paste provides 134mg per cup.
49. Turnip greens provide 32mg per cup.
50. Banana provides 34mg per med.
51. Figs,dried provide 44mg per 4 figs.
52. Kiwi provides 23mg per med.
53. Millet provides 106mg per cup.
54. Quinoa provides 178mg per cup.
55. Oatmeal, cooked provides 112mg per cup.
56. Rye flour provides 70mg per cup.
57. Wheat germ provides 69mg per 1/4 cup.
58. Shredded wheat provides 54mg per two biscuits.
