In the search for better health there is a tendency to look for the next new, improved nutrient, vitamin or supplement. Yet, the intrinsic substances in food that best nurture our well-being come complete in a package. That package may be a vegetable, a fruit, nut or grain. The best source is the whole food itself, grown in healthy soil and delivered to your table with the least fuss possible. Magnesium is an essential nutrient that does the body good. Magnesium is pre-bundled in vegetables, beans, nuts, seeds, whole grains and fish.
Benefits of Magnesium
- muscle strength
- energy metabolism
- boosts metabolism
- strengthens the nervous system
Good Sources of Magnesium
- pumpkin seeds
- swiss chard
- kelp
- summer squash
- barley
- chickpeas (garbanzo beans)
- lima beans
- soybeans
- spinach
| Food, Standard Amount |
Magnesium (mg) |
Calories |
| Pumpkin and squash seed kernels, roasted, 1 oz |
151 |
148 |
| Brazil nuts, 1 oz |
107 |
186 |
| Bran ready-to-eat cereal (100%), ~1 oz |
103 |
74 |
| Halibut, cooked, 3 oz |
91 |
119 |
| Quinoa, dry, 1/2 cup |
89 |
159 |
| Spinach, canned, 1/2 cup |
81 |
25 |
| Almonds, 1 oz |
78 |
164 |
| Spinach, cooked from fresh, 1/2 cup |
78 |
20 |
| Buckwheat flour, 1/4 cup |
75 |
101 |
| Cashews, dry roasted, 1 oz |
74 |
163 |
| Soybeans, mature, cooked, 1/2 cup |
74 |
149 |
| Pine nuts, dried, 1 oz |
71 |
191 |
| Mixed nuts, oil roasted, with peanuts, 1 oz |
67 |
175 |
| White beans, canned, 1/2 cup |
67 |
154 |
| Pollock, walleye, cooked, 3 oz |
62 |
96 |
| Black beans, cooked, 1/2 cup |
60 |
114 |
| Bulgur, dry, 1/4 cup |
57 |
120 |
| Oat bran, raw, 1/2 cup |
55 |
58 |
| Soybeans, green, cooked, 1/3 cup |
54 |
127 |
| Tuna, yellowfin, cooked, 3 oz |
54 |
118 |
| Artichokes (hearts), cooked, 1/2 cup |
50 |
42 |
| Peanuts, dry roasted, 1 oz |
50 |
166 |
| Lima beans, baby, cooked from frozen, ? cup |
50 |
95 |
| Beet greens, raw, 1 cup |
49 |
8 |
| Navy beans, cooked, 1/2 cup |
48 |
127 |
| Tofu, firm, 1/2 cup |
47 |
88 |
| Okra, cooked from frozen, 1/4 cup |
47 |
26 |
| Soy beverage, 1 cup |
47 |
127 |
| Cowpeas, cooked, 2/3 cup |
46 |
100 |
| Hazelnuts, 1 oz |
46 |
178 |
| Oat bran muffin, 1 oz |
45 |
77 |
| Great northern beans, cooked, 1/2 cup |
44 |
104 |
| Oat bran, cooked, 1/2 cup |
44 |
44 |
| Buckwheat groats, roasted, cooked, cup |
43 |
78 |
| Brown rice, cooked, 1/2 cup |
42 |
108 |
| Haddock, cooked, 3 oz |
42 |
95 |
An additional source lists more vegetables, fruits and grains containing a healthy amount of magnesiums.