Food Sources of Magnesium
To increase magnesium in the diet, emphasize items listed in left-hand or center columns below and at the top of each sub-group. In general, magnesium content in each subgroup is listed in descending order. (Adapted from Seelig, 1964 and Pennington, 1989)
Additionally, the U.S. Department of Agriculture’s (USDA’s) FoodData Central lists the nutrient content of many foods and provides comprehensive list of foods containing magnesium arranged by nutrient content and by food name.
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Very High Magnesium cocoa and bitter chocolate |
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High Magnesium Nuts: cashews almonds Brazil nuts peanuts pecans Hazel nuts walnuts fresh/dried coconut Seafood: winkles conch shrimp whelks clams cockles crab Vegetables: soybeans butter beans soy flour beans/peas beet greens chard spinach collards seaweed Grains: all bran raw oats whole barley whole wheat bread brown rice corn meal rye flour Fruits: dried figs dried apricots dates |
Medium Magnesium Nuts & Fruits: chestnuts dried peaches dried prunes avocado bananas raisins blackberries Seafood: boiled lobster prawns oysters canned sardines mackerel bluefish salmon herring haddock flounder Vegetables: parsley sweet corn okra kale kohlrabi horseradish dandelion cabbage, raw brussels sprouts artichokes potatoes & skin Grains: corn meal white flour pearled barley white rice macaroni, raw Dairy: hard cheese Meats: liver heart bacon corned beef lean roast beef steak veal chicken & turkey |
Low Magnesium Meat & Fish: lean roast pork grilled lamb beef tongue ham roast beef w/ fat kidney, brain halibut cod Fruits: raspberries cantaloupe cherries strawberries plums peaches oranges pineapple grapefruit apricots apples pears cranberries grapes Vegetables: boiled potatoes boiled peas boiled broccoli beets boiled cauliflower carrots mushrooms onions eggplant lettuce tomatoes cucumber asparagus Dairy: eggs milk butter cream Grains: boiled macaroni boiled white rice white flour products pastries Extras: Sugar |