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Magnesium Content of Some Food Sources

The food items and weights in this list is adapted from those in 2002 revision of Home and Garden Bulletin No. 72, Nutritive Value of Foods.

FOOD

Milligrams (mg)

%DV*

Halibut, cooked, 3 ounces

90

20

Almonds, dry roasted, 1 ounce

80

20

Cashews, dry roasted, 1 ounce

75

20

Soybeans, mature, cooked, ½ cup

75

20

Spinach, frozen, cooked, ½ cup

75

20

Nuts, mixed, dry roasted, 1 ounce

65

15

Cereal, shredded wheat, 2 rectangular biscuits

55

15

Oatmeal, instant, fortified, prepared w/ water, 1 cup

55

15

Potato, baked w/ skin, 1 medium

50

15

Peanuts, dry roasted, 1 ounce

50

15

Peanut butter, smooth, 2 Tablespoons

50

15

Wheat Bran, crude, 2 Tablespoons

45

10

Blackeyed Peas, cooked, ½ cup

45

10

Yogurt, plain, skim milk, 8 fluid ounces

45

10

Bran Flakes, ¾ cup

40

10

Vegetarian Baked Beans, ½ cup

40

10

Rice, brown, long-grained, cooked, ½ cup

40

10

Lentils, mature seeds, cooked, ½ cup

35

8

Avocado, California, ½ cup pureed

35

8

Kidney Beans, canned, ½ cup

35

8

Pinto Beans, cooked, ½ cup

35

8

Wheat Germ, crude, 2 Tablespoons

35

8

Chocolate milk, 1 cup

33

8

Banana, raw, 1 medium

30

8

Milk Chocolate candy bar, 1.5 ounce bar

28

8

Milk, reduced fat (2%) or fat free, 1 cup

27

8

Bread, whole wheat, commercially prepared, 1 slice

25

6

Raisins, seedless, ¼ cup packed

25

6

Whole Milk, 1 cup

24

6

Chocolate Pudding, 4 ounce ready-to-eat portion

24

6

DV = Daily Value. DVs are reference numbers developed by various governments to help consumers determine if a food contains a lot or a little of a specific nutrient. The DV for magnesium, for most counties, is 400 milligrams (mg). Most food labels do not list a food's magnesium content. The percent DV (%DV) listed on the table above indicates the percentage of the DV provided in one serving. A food providing 5% of the DV or less per serving is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet.

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