Magnesium Foods / RDA
1 oz of hulled, roasted pumpkin seeds contains 150 milligrams (1)
1 oz of roasted almonds contains 80 milligrams(1)
1/2 cup of cooked spinach contains 78 milligrams (1)
1 oz of roasted cashews contains 72 milligrams(1)
1 oz of 70-85% cocoa dark chocolate contains 64 milligrams (1)
1/2 cup of boiled black beans contains 60 milligrams (1)
1/2 cup of cooked quinoa contains 60 milligrams (1)
1 cup of plain, unfrosted shredded wheat contains 56 milligrams(1)
1/2 cup of cooked, prepared edamame contains 50 milligrams (1)
1 oz of dry roasted peanuts contains 49 milligrams (1)
8 oz of plain, low-fat yogurt contains 42 milligrams (1)
1 tablespoon of whole flaxseeds contain 40 milligrams (1)
1/2 cup of cooked lima beans contains 40 milligrams (1)
1 cup of nonfat cow’s milk contains 24 to 27 milligrams (1)
tap water, mineral water, and bottle waters may contain magnesium (1)
Resources
4. https://health.clevelandclinic.org/foods-that-are-high-in-magnesium/
