As physicians, we often find that many of our patients have clinical signs and symptoms of magnesium deficiency. We also frequently include as part of the initial lab test evaluation for patients a test called RBC magnesium (which is a better indicator of tissue status) which also we often find to be low or deficient. As a result, we are commonly asked which foods are good sources of magnesium. So here is a list of commonly eaten foods that contain decent levels of magnesium.

FOOD Amt(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 cup55
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, ¾ cup 40
Vegetarian Baked Beans, ½ cup 40
Rice, brown, long-grained, cooked, ½ cup 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, ¼ cup packed 25
Whole Milk, 1 cup 24
Chocolate Pudding, 4 ounce ready-to-eat portion 24