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High Magnesium Foods You are taking medications that make your body need more magnesium than usual. Besides taking a supplement, choose foods rich in magnesium. Suggested foods are listed here GRAINS & CEREALS VEGET ABLES 100% Bran Cereal (½ c) 135 mg Spinach (½ c boiled) 80 mg Brown Rice (1 c cooked) 85 mg Swiss Chard (½ c) 76 mg Soybean Flour (¼ c) 60 mg Avocado (1 med) 70 mg Bran Flakes (¾ c) 60 mg Baked Potato with skin 55 mg Oatmeal (1 c cooked) 56 mg Beet Greens (½ c) 49 mg Wheat Germ (¼ c) 45 mg Broccoli, cooked (½ c) 47 mg Instant Oatmeal (¾ c cooked) 39 mg Okra, cooked (½ c) 46 mg Whole Wheat Bread (1 slice) 26 mg Baked Potato without skin 39 mg BEANS & LEGUMES FRUITS Black Beans (1 c cooked) 120 mg Figs, dried (½ c) 60 mg Navy Beans (1 c boiled) 105 mg Pineapple, canned (1 c) 36 mg Refried Beans (1 c cooked) 100 mg Banana (1 med) 35 mg Pinto Beans (1 c boiled) 95 mg Raisins (⅔ c) 35 mg Lima Beans (1 c) 85 mg Kidney Beans (1 c) 80 mg Lentils (1 c cooked) 70 mg NUTS, SEEDS & PROTEIN FOODS Tofu, raw firm (½ c) 125 mg Sunflower Seeds (¼ c) 125 mg Almonds (1 oz) 85 mg Cashews (1 oz) 75 mg Walnuts (1 oz) 60 mg Peanut Butter (2 tbsp) 50 mg Peanuts (1 oz) 49 mg Meat, beef, poultry, fish (3 oz.) 24 mg * Source: Bowes & Church’s Food Values of Portions Commonly Used, 17th edition, 1998. L SDNUT0135 Rev. 7/99
