April 2010 - Vol 5 Issue 4
High Magnesium Foods
Tips for adding magnesium to your diet
by Michelle Gibeault Traub, R.D.
As mentioned in Why Magnesium Matters when foods undergo processing they lose their magnesium. For example, when a wheat grain is refined to create white flour, the bran and germ are removed. Since magnesium is found in the bran and germ, the processing actually strips away all of the valuable magnesium from the grain. Therefore, it is better to eat whole wheat bread, brown rice, and whole oats which have their germ and bran intact providing a good source of magnesium, as well as, fiber.
Magnesium is also plentiful in green vegetables since it is found in chlorophyll, the compound that gives them their green color. Nuts, seeds, beans and peas are also high in magnesium, as are chocolate, fortified cereals, and dairy products.
High Magnesium Snacks
The following are healthy snacks that are high in magnesium:
- Adora Calcium Trail Mix – 1 Adora Calcium Supplement, 1 ounce of almonds, ¼ cup raisins (Approximately 133 mg magnesium)
- Cereal with Fruit & Milk – 1 Cup Bran Flakes, ½ Banana, ½ cup Low fat Milk (Approximately 108 mg magnesium)
- Chips & Guacamole - White Corn Tortilla Chips (20 chips) & 1/2 cup Mashed Avocado (Approximately 88 mg magnesium)
Create your own magnesium-rich snack with the foods from the list below:
High Magnesium Foods
| FOOD |
Milligrams (mg) |
Halibut, cooked, 3 ounces |
90 |
Almonds, dry roasted, 1 ounce |
80 |
Cashews, dry roasted, 1 ounce |
75 |
Soybeans, mature, cooked, ½ cup |
75 |
Spinach, frozen, cooked, ½ cup |
75 |
Nuts, mixed, dry roasted, 1 ounce |
65 |
Cereal, shredded wheat, 2 rectangular biscuits |
55 |
Oatmeal, instant, fortified, prepared w/ water, 1 cup |
55 |
Potato, baked w/ skin, 1 medium |
50 |
Peanuts, dry roasted, 1 ounce |
50 |
Peanut butter, smooth, 2 Tablespoons |
50 |
Wheat Bran, crude, 2 Tablespoons |
45 |
Blackeyed Peas, cooked, ½ cup |
45 |
Yogurt, plain, skim milk, 8 fluid ounces |
45 |
Bran Flakes, ½ cup |
40 |
Vegetarian Baked Beans, ½ cup |
40 |
Rice, brown, long-grained, cooked, ½ cup |
40 |
Adora Calcium Supplement, 1 disk |
40 |
Lentils, mature seeds, cooked, ½ cup |
35 |
Avocado, California, ½ cup pureed |
35 |
Kidney Beans, canned, ½ cup |
35 |
Pinto Beans, cooked, ½ cup |
35 |
Wheat Germ, crude, 2 Tablespoons |
35 |
Chocolate milk, 1 cup |
33 |
Banana, raw, 1 medium |
30 |
Milk Chocolate candy bar, 1.5 ounce bar |
28 |
Milk, reduced fat (2%) or fat free, 1 cup |
27 |
Bread, whole wheat, commercially prepared, 1 slice |
25 |
Raisins, seedless, ½ cup packed |
25 |
Whole Milk, 1 cup |
24 |
Chocolate Pudding, 4 ounce ready-to-eat portion |
24 |
SOURCES: National Institutes of Health: Office of Dietary Supplements, Magnesium. retrieved 4/5/10 LINK and www.AdoraNutrition.com
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