Top 10 High Magnesium Foods You Can't Miss

List of High Magnesium Foods #1: Dark Leafy Greens (Raw Spinach) Magnesium in 100g 1 Cup Raw (30g) 1 Cup Cooked (180g) 79mg (20% DV) 24mg (6% DV) 157mg (39% DV) Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), Kale (19%), Collard Greens (13%), and Turnip Greens (11%). Click to see complete nutrition facts. #2: Nuts and Seeds (Squash and Pumpkin Seeds) Magnesium in 100g 1/2 Cup (59g) 1 Ounce (28g) 534mg (134% DV) 325mg (81% DV) 150mg (37% DV) Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup): Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%). Click to see complete nutrition facts. #3: Fish (Mackerel) Magnesium in 100g Per 3oz Fillet (85g) 97mg (24% DV) 82mg (21% DV) Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot (14% DV), Tuna (14% DV), and most other fish at an average of 8% DV. Click to see complete nutrition facts. #4: Beans and Lentils (Soy Beans) Magnesium in 100g 1 Cup Cooked (172g) 86mg (22% DV) 148mg (37% DV) Other Beans and Lentils High in Magnesium (%DV per cup cooked): White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%). Click to see complete nutrition facts. #5: Whole Grains (Brown Rice) Magnesium in 100g 1 Cup Cooked (195g) 44mg (11% DV) 86mg (21% DV) Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barley (9%), Oats (7%). Click to see complete nutrition facts. #6: Avocados Magnesium in 100g 1 Avocado (201g) 1/2 Cup Pureed (115g) 29mg (7% DV) 58mg (15% DV) 33mg (9% DV) An average avocado provides 322 calories, half a cup pureed contains 184 calories. Click to see complete nutrition facts. #7: Low-Fat Dairy (Plain Non Fat Yogurt) Magnesium in 100g 1 Cup (245g) 19mg (5% DV) 47mg (12% DV) Other Dairy Foods High in Magnesium: 1 cup (246g) of 2% fat milk provides 10% DV. A 1 ounce (28g or 2 cubic inches) slice of swiss cheese provides 3% DV. Click to see complete nutrition facts. #8: Bananas Magnesium in 100g 1 Medium (118g) 1 Cup Slices (150g) 27mg (7% DV) 32mg (8% DV) 41mg (10% DV) Click to see complete nutrition facts. #9: Dried Fruit (Figs) Magnesium in 100g 1/2 Cup (75g) 1 Fig (8g) 68mg (17% DV) 51mg (13% DV) 5mg (1% DV) Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots (10%), Dates (8%), and Raisins (7%). Click to see complete nutrition facts. #10: Dark Chocolate Magnesium in 100g 1 Square (29g) 1 Cup Grated (132g) 327mg (82% DV) 95mg (24% DV) 432mg (108% DV) 1 square of dark chocolate provides 145 calories.