13 Foods That Are Naturally High in Magnesium

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13 Foods That Are Naturally High in Magnesium

AgeMaleFemalePregnant
1-3 years80 mg/day80 mg/day
4-8 years130 mg/day130 mg/day
9-13 years240 mg/day240 mg/day
14-18 years410 mg/day360 mg/day400 mg/day
19-30 years400 mg/day310 mg/day250 mg/day
Age 31+420 mg/day320 mg/day360 mg/day
FoodPortion sizeMagnesium (mg)
Pumpkin seeds1 oz156 mg
Chia seeds1 oz111 mg
Almonds1 oz80 mg
Boiled spinach½ cup78 mg
Cashews1 oz74 mg
Roasted peanuts¼ cup63 mg
Fortified soy beverage1 cup61 mg
Cooked black beans½ cup60 mg
Edamame, shelled½ cup50 mg
Peanut butter2 tbs49 mg
Baked potato with skin3.5 oz43 mg
Brown rice½ cup42 mg
Fortified breakfast cereal1 serving42 mg
Plain yogurt8 oz42 mg
Oatmeal, instant1 packet36 mg
Kidney beans½ cup35 mg
Bananas1 medium32 mg
Salmon (cooked)3 oz 26 mg
Milk, 1%1 cup24-27 mg
Avocado½ cup22 mg

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