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WHAT ARE GOOD SOURCES OF MAGNESIUM?

FOOD SELECTED PERCENTAGE OF SERVING SIZE U.S. RDA (1)

BREADS, CEREALS, AND OTHER GRAIN PRODUCTS

Bread, whole-wheat 2 slices +
English muffin, whole-wheat 1 +
Muffin, bran 1 medium +
Multigrain cereal, cooked 2/3 cup +
Noodles, whole-wheat, cooked 1 cup +
Pita bread, whole-wheat 1 small +
Ready-to-eat cereals,
whole-grain (2) 1 ounce +
Rice, brown, cooked 2/3 cup +
Spaghetti, high-protein, cooked 1 cup +
Wheat germ, plain 2 tablespoons +

VEGETABLES

Artichoke, globe (french), cooked 1 medium +
Beans, lima, cooked 1/2 cup +
Broccoli, cooked 1/2 cup +
Chard, cooked 1/2 cup +
Okra, cooked 1/2 cup +
Plantain, green or ripe, boiled 1 medium +
Spinach, cooked 1/2 cup +

MEAT, POULTRY, FISH, AND ALTERNATES

Fish and Seafood
Croaker; mackerel, or sea bass; baked or broiled 3 ounces +
Oysters:
Baked, broiled, or steamed 3 ounces +
Canned, undrained 3 ounces +
Scallops, baked, broiled, boiled, or steamed 3 ounces +
Dry Beans, Peas, and Lentils
Beans; black-eyed peas (cowpeas), chickpeas (garbanzo beans), soybeans, or white; cooked 1/2 cup +
Soy milk (not baby formula) 1 cup +
Tofu (bean curd) (3) 1/2 cup cubed +

Nuts and Seeds
Almonds; roasted, dry-roasted, or unroasted 2 tablespoons +
Brazil nuts, filberts (hazelnuts), or pine nuts (pignolias) 2 tablespoons +
Cashews, roasted or dry-roasted 2 tablespoons +
Mixed nuts, roasted 2 tablespoons +
Peanut butter 2 tablespoons +
Pumpkin or squash seeds, 2 tablespoons +
hulled, unroasted
Sesame seeds 2 tablespoons +
Sunflower seeds, hulled, unroasted 2 tablespoons +

MILK, CHEESE, AND YOGURT

Milk, chocolate, made with skim milk 1 cup +
Yogurt, plain, made with nonfat milk 8 ounces +

(1) A selected serving size contains -

+ 10-24 percent of the U.S. RDA for adults and children over 4 years of age

++ 25-39 percent of the U.S. RDA for adults and children over 4 years of age

+++ 40 percent or more of the U.S. RDA for adults and children over 4 years of age

(2) See section on whole-grain cereals.

(3) If made with magnesium chloride or nigari (a coagulant derived from seawater).

January 1990