Top 10 foods for dietary Magnesium!
#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%), Kale (19%), Collard Greens (13%), and Turnip Greens (11%).
#2: Nuts and Seeds (Squash and Pumpkin Seeds)
| Magnesium in 100g | 1/2 Cup (59g) | 1 Ounce (28g) |
| 534mg (134% DV) | 325mg (81% 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)
| 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. [SIZE=-1][/SIZE]
#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: 1 cup (246g) of 2% fat milk provides 10% DV. A 1 ounce (28g or 2 cubic inches) slice of swiss cheese provides 3% DV.
#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)
| 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.
https://www.healthaliciousness.com/articles/foods-high-in-magnesium.php
