Foods High in Magnesium Serving SizeMagnesium (mg)
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut 1/2 fillet 170
Nuts, peanuts 1 oz 64
Okra,frozen 1 cup 94
Oysters 3 oz 49
Plantain, raw 1 medium 66
Rockfish 1 fillet 51
Scallop 6 large 55
Seeds, pumpkin and squash1 oz (142 seeds)151
Soy milk 1 cup 47
Spinach, cooked 1 cup 157
Tofu 1/4 block 37
Whole grain cereal, ready-to-eat3/4 cup 24
Whole grain cereal, cooked1 cup 56
Whole wheat bread 1 slice 24


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