#1: Dark Leafy Greens (Raw Spinach)
| Magnesium in 100g |
1 Cup Raw (30g) |
1 Cup Cooked (180g) |
| 79mg (20% DV) |
24mg (6% DV) |
157mg (39% DV) |
Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), and Kale (19%).
#2: Nuts and Seeds (Squash and Pumpkin Seeds)
| Magnesium in 100g |
1/2 Cup (113g) |
1 Ounce (28g) |
| 534mg (134% DV) |
606mg (152% DV) |
150mg (37% DV) |
Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup):Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%)
#3: Fish (Mackerel, not goldfish. 😉 )
| Magnesium in 100g |
Per 3oz Fillet (85g) |
| 97mg (24% DV) |
82mg (21% DV) |
Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot (14% DV), Tuna (14% DV), and most other fish at an average of 8% DV.
#4: Beans and Lentils (Soy Beans)
| Magnesium in 100g |
1 Cup Cooked (172g) |
| 86mg (22% DV) |
148mg (37% DV) |
Other Beans and Lentils High in Magnesium (%DV per cup cooked):White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%).
#5: Whole Grains (Brown Rice)
| Magnesium in 100g |
1 Cup Cooked (195g) |
| 44mg (11% DV) |
86mg (21% DV) |
Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barley (9%), Oats (7%).
#6: Avocados
| Magnesium in 100g |
1 Avocado (201g) |
1/2 Cup Pureed (115g) |
| 29mg (7% DV) |
58mg (15% DV) |
33mg (9% DV) |
An average avocado provides 322 calories, half a cup pureed contains 184 calories.
#7: Low-Fat Dairy (Plain Non Fat Yogurt)
| Magnesium in 100g |
1 Cup (245g) |
| 19mg (5% DV) |
47mg (12% DV) |
Other Dairy Foods High in Magnesium (%DV per 100g): Goat Cheese (Hard) (14% DV), Nonfat Chocolate Yogurt (10% DV) and Nonfat Mozzarella (8%).
#8: Bananas
| Magnesium in 100g |
1 Medium (118g) |
1 Cup Slices (150g) |
| 27mg (7% DV) |
32mg (8% DV) |
41mg (10% DV) |
#9: Dried Fruit (Figs) (caution: sugar content)
| Magnesium in 100g |
1/2 Cup (75g) |
1 Fig (8g) |
| 68mg (17% DV) |
51mg (13% DV) |
5mg (1% DV) |
Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots (10%), Dates (8%), and Raisins (7%).
#10: Dark Chocolate
| Magnesium in 100g |
1 Square (29g) |
1 Cup Grated (132g) |
| 327mg (82% DV) |
95mg (24% DV) |
432mg (108% DV) |
1 square of dark chocolate provides 145 calories.
