|
TABLE 5. MAGNESIUM CONTENT OF FOODS
Taken from the Composition of Foods, Agriculture Handbook No. 8, United States Dept. of Agriculture, Reprinted Oct., 1975
|
Amount of magnesium in-----------
|
|
|
Edible
portion of 1
pound as
purchased
|
|
|
100 grams,
edible
Portion
|
Refuse from
item as
purchased
|
|
|
|
|
|
|
|
|
Milligrams
|
Milligrams
|
Percent
|
|
Almonds, dried:
|
|
|
|
|
In shell
|
270
|
625
|
49
|
|
Shelled
|
270
|
1,225
|
0
|
|
Apples:
|
|
|
|
|
Raw:
|
|
|
|
|
Not pared
|
8
|
33
|
8
|
|
Pared
|
5
|
20
|
14
|
|
Dried (24% moisture):
|
|
|
|
|
Uncooked
|
22
|
100
|
0
|
|
Cooked, without added sugar
|
6
|
----------
|
----------
|
|
Frozen slices, sweetened
|
4
|
18
|
0
|
|
Apple juice or cider, canned or bottled
|
4
|
18
|
0
|
|
Applesauce, canned, sweetened
|
5
|
23
|
0
|
|
Apricots:
|
|
|
|
|
Raw
|
12
|
51
|
6
|
|
Canned, solids and liquid
|
7
|
32
|
0
|
|
Dried (25% moisture):
|
|
|
|
|
Uncooked
|
62
|
281
|
0
|
|
Cooked, fruit and liquid, without added sugar
|
20
|
----------
|
----------
|
|
Frozen, sweetened
|
9
|
41
|
0
|
|
Asparagus:
|
|
|
|
|
Raw
|
20
|
51
|
44
|
|
Frozen
|
14
|
64
|
0
|
|
Avocados, all commercial varieties, raw
|
45
|
153
|
25
|
|
Bacon, cured:
|
|
|
|
|
Raw:
|
|
|
|
|
Sliced
|
12
|
54
|
0
|
|
Slab
|
12
|
51
|
6
|
|
Cooked, broiled or fried, drained
|
25
|
----------
|
----------
|
|
Bacon, Canadian:
|
|
|
|
|
Unheated
|
20
|
91
|
0
|
|
Cooked, broiled or fried, drained
|
24
|
----------
|
----------
|
|
Bananas:
|
|
|
|
|
Raw
|
33
|
102
|
32
|
|
Dehydrated, or banana powder (3% moisture)
|
132
|
599
|
0
|
|
Barley:
|
|
|
|
|
Pearled, light
|
37
|
168
|
0
|
|
Whole grain
|
124
|
562
|
0
|
|
Beans, common, mature seeds, dry:
|
|
|
|
|
White:
|
|
|
|
|
Raw
|
170
|
771
|
0
|
|
Canned, baked
|
37
|
168
|
0
|
|
Red, raw
|
163
|
739
|
0
|
|
Beans, lima:
|
|
|
|
|
Immature seeds:
|
|
|
|
|
Raw
|
67
|
304
|
0
|
|
Frozen
|
48
|
218
|
0
|
|
Mature seeds, dry, raw
|
180
|
816
|
0
|
|
Beans, snap:
|
|
|
|
|
Raw
|
32
|
128
|
12
|
|
Canned, drained solids
|
14
|
----------
|
----------
|
|
Frozen
|
21
|
95
|
0
|
|
Beef cuts trimmed to retail basis:
|
|
|
|
|
Composite of cuts from carcass, raw
|
18
|
69
|
15
|
|
Cuts for braising, simmering, or pot roasting, as chuck:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
21
|
80
|
16
|
|
Without bone
|
21
|
95
|
0
|
|
Cooked
|
15
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
24
|
109
|
0
|
|
Cooked
|
18
|
----------
|
----------
|
|
Hamburger (ground beef):
|
|
|
|
|
Lean:
|
|
|
|
|
Raw
|
21
|
95
|
0
|
|
Cooked, broiled
|
25
|
----------
|
----------
|
|
Regular ground:
|
|
|
|
|
Raw
|
17
|
77
|
0
|
|
Cooked, broiled
|
21
|
----------
|
----------
|
|
Roast, oven cooked, no liquid added:
|
|
|
|
|
Relatively fat, such as rib:
|
|
|
|
|
Total edible, loan and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
17
|
17
|
8
|
|
Without bone
|
17
|
77
|
0
|
|
Cooked
|
20
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
23
|
104
|
0
|
|
Cooked
|
28
|
----------
|
----------
|
|
Relatively lean, such as round:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw
|
22
|
97
|
3
|
|
Cooked
|
28
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
24
|
109
|
0
|
|
Cooked
|
29
|
----------
|
----------
|
|
Steak for broiling:
|
|
|
|
|
Relatively fat, such as sirloin:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw:
|
|
|
|
|
With bone
|
17
|
17
|
7
|
|
Without bone
|
17
|
17
|
0
|
|
Cooked
|
21
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
22
|
100
|
0
|
|
Cooked
|
29
|
----------
|
----------
|
|
Relatively lean, such as round:
|
|
|
|
|
Total edible, lean and fat:
|
|
|
|
|
Raw
|
22
|
97
|
3
|
|
Cooked
|
28
|
----------
|
----------
|
|
Lean only:
|
|
|
|
|
Raw
|
24
|
109
|
0
|
|
Cooked
|
29
|
----------
|
----------
|
|
Beets, common, red:
|
|
|
|
|
Raw:
|
|
|
|
|
With tops
|
25
|
45
|
60
|
|
With part tops
|
25
|
56
|
51
|
|
Canned, drained solids
|
15
|
----------
|
----------
|
|
Beet greens, common, raw
|
106
|
269
|
44
|
|
Blackberries, raw
|
30
|
129
|
5
|
|
Blackberry juice, raw
|
21
|
----------
|
----------
|
|
Blueberries:
|
|
|
|
|
Raw
|
6
|
25
|
8
|
|
Canned, solids and liquid
|
4
|
18
|
0
|
|
Frozen:
|
|
|
|
|
Unsweetened
|
6
|
27
|
0
|
|
Sweetened
|
4
|
18
|
0
|
|
Boysenberries, frozen:
|
|
|
|
|
Unsweetened
|
18
|
82
|
0
|
|
Sweetened
|
12
|
54
|
0
|
|
Brazilnuts:
|
|
|
|
|
In shell
|
225
|
490
|
52
|
|
Shelled
|
225
|
1,021
|
0
|
|
Breads:
|
|
|
|
|
Cracked wheat
|
35
|
159
|
0
|
|
French or vienna
|
22
|
100
|
0
|
|
Raisin
|
24
|
109
|
0
|
|
Rye:
|
|
|
|
|
American, light (1/3 rye, 2/3 clear flour)
|
42
|
191
|
0
|
|
Pumpernickel, dark
|
71
|
322
|
0
|
|
White, made with 3% to 4% nonfat dry
|
22
|
100
|
0
|
|
Whole-wheat
|
78
|
354
|
0
|
|
Broccoli:
|
|
|
|
|
Raw spears
|
24
|
85
|
22
|
|
Frozen
|
21
|
95
|
0
|
|
Brussels sprouts:
|
|
|
|
|
Raw
|
29
|
121
|
8
|
|
Frozen
|
21
|
95
|
0
|
|
Buckwheat:
|
|
|
|
|
Whole grain
|
229
|
1,039
|
0
|
|
Flour, light
|
48
|
218
|
0
|
|
Butter
|
2
|
9
|
0
|
|
Buttermilk, fluid, cultured
|
14
|
4
|
|
|
Cabbage, common varieties, raw
|
13
|
53
|
10
|
|
Cabbage, Chinese, also called celery cabbage, raw
|
14
|
56
|
12
|
|
Candy, hard
|
Trace
|
Trace
|
0
|
|
Carrots:
|
|
|
|
|
Raw:
|
|
|
|
|
With full tops
|
23
|
62
|
41
|
|
Without tops
|
23
|
86
|
18
|
|
Dehydrated (4% moisture)
|
73
|
331
|
0
|
|
Cashew nuts
|
267
|
1,211
|
0
|
|
Cauliflower:
|
|
|
|
|
Raw
|
24
|
109
|
0
|
|
Frozen
|
13
|
59
|
0
|
|
Celery, raw
|
22
|
75
|
25
|
|
Chard, Swiss, raw
|
65
|
271
|
8
|
|
Cheeses:
|
|
|
|
|
Cheddar, domestic type
|
45
|
204
|
0
|
|
Parmesan
|
48
|
218
|
0
|
|
Cherries:
|
|
|
|
|
Sour, red:
|
|
|
|
|
Raw
|
14
|
58
|
8
|
|
Frozen:
|
|
|
|
|
Unsweetened
|
10
|
45
|
0
|
|
Sweetened
|
8
|
36
|
0
|
|
Sweet, Royal Anne, canned, solids and liquid
|
9
|
41
|
0
|
|
Chestnuts, fresh
|
41
|
151
|
19
|
|
Chicken, white meat:
|
|
|
|
|
Raw
|
23
|
82
|
21
|
|
Cooked, stewed
|
19
|
----------
|
----------
|
|
Chicory, Witloof, bleached head, raw
|
13
|
52
|
11
|
|
Chives, raw
|
32
|
145
|
0
|
|
Chocolate:
|
|
|
|
|
Bitter or baking
|
292
|
1,325
|
0
|
|
Milk
|
58
|
263
|
0
|
|
Sweet
|
107
|
485
|
0
|
|
Chocolate sirup, thin type
|
63
|
286
|
0
|
|
Cinnamon
|
59
|
268
|
0
|
|
Cocoa, dry powder
|
420
|
1,905
|
0
|
|
Coconut meat:
|
|
|
|
|
Fresh, in shell
|
46
|
109
|
48
|
|
Dried:
|
|
|
|
|
Unsweetened
|
90
|
408
|
0
|
|
Sweetened, shredded
|
77
|
349
|
0
|
|
Coconut water (liquid from coconut)
|
28
|
----------
|
----------
|
|
Cod, fillet, without bone and skin, raw
|
28
|
127
|
0
|
|
Coffee, instant, dry powder
|
456
|
2,068
|
0
|
|
Collards:
|
|
|
|
|
Raw, leaves without stems
|
57
|
176
|
32
|
|
Frozen
|
35
|
159
|
0
|
|
Cookies: vanilla wafers, shortbread
|
15
|
68
|
0
|
|
Corn, field, whole grain, raw
|
147
|
667
|
0
|
|
Corn, sweet:
|
|
|
|
|
Raw
|
48
|
78
|
64
|
|
Canned, drained solids
|
19
|
----------
|
----------
|
|
Frozen:
|
|
|
|
|
Kernels, cut off cob
|
22
|
100
|
0
|
|
Kernels, on cob
|
34
|
85
|
45
|
|
Corn Flakes (breakfast cereal)
|
16
|
73
|
0
|
|
Corn grits:
|
|
|
|
|
Dry form
|
20
|
91
|
0
|
|
Cooked
|
3
|
|
|
|
Cornmeal:
|
|
|
|
|
Whole ground, bolted, dry form
|
106
|
481
|
0
|
|
Degermed:
|
|
|
|
|
Dry form
|
47
|
213
|
0
|
|
Cooked
|
7
|
-----------
|
----------
|
|
Cornsalad, raw
|
13
|
57
|
4
|
|
Cornstarch
|
2
|
9
|
0
|
|
Cottonseed flour
|
650
|
2,948
|
0
|
|
Cowpeas, including blackeye peas:
|
|
|
|
|
Immature seeds (blackeye peas only), frozen
|
55
|
249
|
0
|
|
Mature seeds, dry
|
230
|
1,043
|
0
|
|
Crab, blue, cooked, steamed:
|
|
|
|
|
In shell
|
34
|
74
|
52
|
|
Meat only
|
34
|
154
|
0
|
|
Crackers:
|
|
|
|
|
Graham
|
51
|
231
|
0
|
|
Soda
|
29
|
132
|
0
|
|
Cranberries, raw
|
8
|
35
|
4
|
|
Cranberry sauce, sweetened, canned, strained
|
2
|
9
|
0
|
|
Cream:
|
|
|
|
|
Light, coffee or table
|
11
|
50
|
0
|
|
Light whipping
|
9
|
41
|
0
|
|
Heavy whipping
|
8
|
36
|
0
|
|
Cucumbers, raw
|
11
|
36
|
27
|
|
Currants, red and white, raw
|
15
|
66
|
3
|
|
Currants, dried (seedless)
|
34
|
154
|
0
|
|
Curry powder
|
284
|
1,288
|
0
|
|
Dandelion greens
|
36
|
163
|
0
|
|
Dates, domestic, natural and dry:
|
|
|
|
|
With pits
|
58
|
229
|
13
|
|
Without pits
|
58
|
263
|
0
|
|
Eggplant, raw
|
16
|
59
|
19
|
|
Eggs:
|
|
|
|
|
Raw:
|
|
|
|
|
Whole
|
11
|
44
|
12
|
|
Whites
|
9
|
----------
|
----------
|
|
Yolks
|
16
|
----------
|
----------
|
|
Dried, whole
|
41
|
186
|
0
|
|
Endive, raw
|
10
|
40
|
12
|
|
Farina:
|
|
|
|
|
Regular:
|
|
|
|
|
Dry form
|
25
|
113
|
0
|
|
Cooked
|
3
|
----------
|
----------
|
|
Quick-cooking, cooked
|
3
|
----------
|
----------
|
|
Instant, cooked
|
4
|
----------
|
----------
|
|
Figs:
|
|
|
|
|
Raw
|
20
|
91
|
0
|
|
Dried (23% moisture)
|
71
|
322
|
0
|
|
Filberts (hazelnuts):
|
|
|
|
|
In shell
|
184
|
384
|
54
|
|
Shelled
|
184
|
835
|
0
|
|
Flounder fillet without bone and skin, raw
|
30
|
136
|
0
|
|
Fruit cocktail, canned, solids and liquid
|
7
|
32
|
0
|
|
Garlic cloves, raw
|
36
|
144
|
12
|
|
Garlic salt
|
20
|
91
|
0
|
|
Gelatin, dry
|
33
|
150
|
0
|
|
Gooseberries, raw
|
9
|
41
|
0
|
|
Granadilla, purple (passionfruit), pulp and seeds, raw
|
29
|
68
|
48
|
|
Grapefruit:
|
|
|
|
|
Raw
|
12
|
27
|
51
|
|
Canned segments, solids and liquid
|
11
|
50
|
0
|
|
Grapefruit juice (chilled juice), raw
|
12
|
54
|
0
|
|
Grapefruit juice, frozen concentrate, unsweetened:
|
|
|
|
|
Undiluted
|
33
|
150
|
0
|
|
Diluted with 3 parts water by volume
|
9
|
----------
|
----------
|
|
Grapefruit juice and orange juice blended, frozen concentrate,
|
|
|
|
|
unsweetened:
|
|
|
|
|
Undiluted
|
32
|
145
|
0
|
|
Diluted with 3 parts water by volume
|
9
|
----------
|
----------
|
|
Grapes, raw:
|
|
|
|
|
American type, slip skin
|
13
|
37
|
37
|
|
European type, adherent skin
|
6
|
24
|
11
|
|
Grape juice:
|
|
|
|
|
Raw
|
13
|
----------
|
----------
|
|
Canned or bottled
|
12
|
54
|
0
|
|
Frozen concentrate, sweetened:
|
|
|
|
|
Undiluted
|
12
|
54
|
0
|
|
Diluted with 3 parts water by volume
|
4
|
----------
|
----------
|
|
Grape jelly
|
4
|
18
|
0
|
|
Guavas, common, raw
|
13
|
57
|
3
|
|
Haddock, fillet, without bone and skin, raw
|
24
|
109
|
0
|
|
Heart, beef, lean, raw
|
18
|
82
|
0
|
|
Hickorynuts:
|
|
|
|
|
In shell
|
160
|
254
|
65
|
|
Shelled
|
160
|
726
|
0
|
|
Honey, strained
|
3
|
14
|
0
|
|
Horseradish, raw
|
34
|
113
|
27
|
|
Ice cream, approximately 12% fat
|
14
|
64
|
0
|
|
Jerusalem artichoke, raw
|
Healthy Water
Association--USA