Food Sources of Magnesium

Getting your Magnesium through Food and Supplementation

We have established why magnesium is so important for essential cell function and how it impacts so many health conditions, we need to explore how to optimize magnesium intake. The first place to start is with food sources. Despite a decrease in the amount of magnesium found in soil, some foods still provide a valuable amount of the mineral. See the table below for the foods that have the highest levels of magnesium.

FoodServing SizeMg (in mg)
Pumpkin or squash seeds, no shell.60 mL (¼ cup)317
Brazil nuts, without shell.60 mL (¼ cup)133
Peas, black-eyed peas, cooked175 mL (¾ cup)121
Sunflower seeds/butter.30 mL (2 Tbsp)120
Tempeh/fermented soy, cooked.150 g (3/4 cup)116
Cereals, All Bran30 g94-111
Almonds, without shell.60 mL (¼ cup)88-109
Soybeans, mature, cooked.175 mL (¾ cup)109
Salmon, Chinook, cooked.75 g (2 ½ oz)92
Spinach, cooked125 mL (½ cup)83
Swiss chard, cooked.125 mL (½ cup)80
Flaxseeds30 mL (2 Tbsp)78

Table 1: Magnesium Content Per Avg. Serving Size.


1. http://www.dietitians.ca/Your-…

2. Canadian Nutrient File 2010” [Accessed June 4th, 2016] www.hc-sc.gc.ca/fn-an/ nutrition/fiche-nutri-data/index-eng.php

About The Author

Dr. Paul Hrkal is a board-certified Naturopathic doctor with a passion to apply innovative and evidence-based nutritional, biological, and supplemental interventions to address underlying metabolic, endocrine and immunological dysfunctions. He is strong advocate of integrative medical education frequently writing and lecturing to both healthcare practitioners and public audiences. He also is the medical director for Advanced Orthomolecular Research, a leading Canadian natural health product company, and maintains a clinical practice in the Toronto area.

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