Magnesium Concentrations in Foods

Magnesium in Food, Milligrams

ALCOHOL

Alcohol	Amount	Magnesium
Regular Beer	1 bottle	21
Light Beer	1 bottle	18
Red Wine	1 glass	18
White Wine	1 glass	15
Gin, Rum, Vodka, Whiskey	1 shot	9
Sake	1 fl oz	2
Regular Beer	1 fl oz	1
Gin, Rum, Vodka, Whisky	1 fl oz	0

BEANS & LEGUMES

Canned	Amount	Magnesium
Hummus	1 cup	184
White Beans	1 cup	134
Great Northern	1 cup	134
Navy Beans	1 cup	123
Lima Beans	1 cup	94
Refried Beans, Vegetarian	1 cup	92
Baked Beans With Pork	1 cup	86
Black Beans, Low Sodium	1 cup	84
Refried Red Beans	1 cup	84
Refried Beans, Reduced Sodium	1 cup	83
Fava Beans	1 cup	82
Baked Beans With Franks	1 cup	73
Baked Beans, Plain	1 cup	69
Blackeyed Peas	1 cup	67
Pinto Beans	1 cup	51
Shellie	1 cup	37
Garbanzo Beans	1 cup	36
Green Peas	1 cup	29
Yellow Beans	1 cup	20
Green Beans	1 cup	18

Cooked	Amount	Magnesium
Natto	1 cup	201
White Beans, Small	1 cup	122
Black Beans	1 cup	120
White Beans	1 cup	113
Pink Beans	1 cup	110
Baked Beans, Home Prepared	1 cup	109
Soybeans, Green	1 cup	108
Edamame	1 cup	99
Navy Beans	1 cup	96
Lupini Beans	1 cup	90
Great Northern	1 cup	88
Blackeye Peas	1 cup	86
Pinto Beans	1 cup	86
Lima Beans	1 cup	81
Kidney Beans	1 cup	80
Garbanzo Beans	1 cup	79
Pigeon Peas	1 cup	77
Fava Beans	1 cup	73
Lentils	1 cup	71
Split Peas	1 cup	71
Chinese Yardlong Beans	1 cup	44
Yellow Beans	1 cup	31
Green Beans	1 cup	22

BEEF, COOKED

Steaks	Amount	Magnesium
Top Sirloin, Choice Filet	1/4 lb	32
Tri Tip Steak	1/4 lb	29
London Broil	1/4 lb	29
T-Bone Steak	1/4 lb	29
Ribeye Filet, Lean	1/4 lb	28
New York Steak	1/4 lb	27
Kansas City Steak	1/4 lb	27
Skirt Steak	1/4 lb	27
Denver Cut Steak	1/4 lb	26
Filet Mignon, Tenderloin	1/4 lb	26
Flank Steak, Lean, Choice	1/4 lb	26
Flat Iron Steak	1/4 lb	26
Porterhouse Steak, Choice	1/4 lb	26
Top Sirloin Steak, Lean	1/4 lb	25
Brisket, Lean	1/4 lb	24

Steaks	Amount	Magnesium
Porterhouse	1 steak	96
Flank	1 steak	89
Denver Cut	1 steak	80
T-Bone	1 steak	70
London Broil	1 steak	68
Brisket	1 steak	62
Flat Iron	1 steak	44
New York Strip	1 steak	40
Ribeye Filet, Boneless	1 filet	35
Top Sirloin, Choice Filet	1 filet	35
Filet Mignon	1 filet	28

Steaks From Restaurants	Amount	Magnesium
TGI Friday's Classic Sirloin Steak	1 steak	49
Family Restaurant Sirloin Steak	1 steak	45
Crackerbarrel Grilled Sirloin Steak	1 steak	42
Applebee's House Sirloin Steak	1 steak	38
Denny's Top Sirloin Steak	1 steak	26

Beef	Amount	Magnesium
Beef Chunks For Stews	1/4 lb	26
Beef Ribs, Whole Ribs	1/4 lb	23
Pot Roast	1/4 lb	22
Chuck Roast	1/4 lb	21
Beef Country Style Ribs	1/4 lb	20
Beef Short Ribs	1/4 lb	17

Ground Beef	Amount	Magnesium
Ground Beef, 95%	1/4 lb	25
Ground Beef, 90%	1/4 lb	25
Ground Beef, 85%	1/4 lb	25
Ground Beef, 80%	1/4 lb	24
Ground Beef, 75%	1/4 lb	24

BEVERAGES

Carbonated	Amount	Magnesium
Club Soda	16 fl oz	5
Cream Soda	16 fl oz	5
Ginger Ale	16 fl oz	5
Grape Soda	16 fl oz	5
Lemon-Lime, No Caffeine	16 fl oz	5
Orange	16 fl oz	5
Root Beer	16 fl oz	5
Sprite, Lemon-lime, No Caffeine	16 fl oz	5
Fast Food Cola, No Ice	16 fl oz	0
Cola, Regular	16 fl oz	0
Cola, No Caffeine	16 fl oz	0
Limeade, Caffeine	1 cup	0
Pepper-Type	16 fl oz	0
Tonic Water	1 fl oz	0
ZEVIA Cola	1 can	0
ZEVIA Cola, No Caffeine	1 can	0

Ocean Spray^TM	Amount	Magnesium
Light Cranberry & Raspberry	16 fl oz	14
Ruby Red Cranberry	16 fl oz	10
Cran Energy, Cranberry	1 can	10
White Cranberry Peach	16 fl oz	10
White Cranberry Strawberry	1 can	10
Cranberry-Apple	16 fl oz	4
Cran Grape	16 fl oz	4
Cran Lemonade	16 fl oz	4
Cran Pomegranate	16 fl oz	4
Cran Raspberry	16 fl oz	4
Cran Cherry	16 fl oz	4
Light Cranberry	16 fl oz	4
Diet Cran Cherry	16 fl oz	4
Diet Cranberry	16 fl oz	4
Light Cranberry	16 fl oz	4
Light Cranberry, Concord Grape	16 fl oz	4

Beverages, Miscellanous	Amount	Magnesium
Special-K Protein Shake	1 serving	115
ENSURE, Nutritional Shake	1 cup	107
ENSURE PLUS	1 cup	101
CYTOSPORT Muscle Milk	1 serving	95
NESTLE Boost Plus	1 bottle	90
Acai Berry Drink	16 fl oz	59
FUZE, Orange-Mango	1 bottle	50
Minute Maid Lemonade	1 cup	5
Cranberry Juice Cocktail	1 cup	3
QUAKER OATS, GATORADE	1 cup	2
POWERADE, ZERO, Ion 4	1 cup	2
POWERADE, Lemon-lime	1 cup	0
Tropical Punch	16 fl oz	0
POWERADE, ZERO, Mixed Berry	1 cup	0

Slimfast, 3-2-1 Plans	Amount	Magnesium
Meal Raplacement, Regular	1 bottle	133
Meal Raplacement, High Protein	1 bottle	130
Shake Mix, High Protein, Whey Powder	1 scoop	123
Shake Mix, Powder	1 scoop	100

V8 V-Fusion	Amount	Magnesium
Peach Mango	8 oz	17
Strawberry Banana	8 oz	17
Tropical	8 oz	17

BREADS

Bagels	Amount	Magnesium
Multi-Grain	1 medium	69
Wheat	1 medium	50
Plain, Enriched, Without Calcium	1 medium	30
Whole-Grain White	1 medium	35
Oat Bran	1 medium	33
Plain Bagel With Cream Cheese	1 medium	33
Plain Bagel	1 medium	30
Cinnamon-Raisin	1 medium	29
Egg Bagel	1 medium	14
Plain, Enriched, Without Calcium	1 mini	8
Plain, Enriched, Plus Calcium	1 mini	8
Egg Bagel	1 mini	3

Biscuits	Amount	Magnesium
Jimmy Dean, Sausage, Egg, and Cheese	1 biscuit	89
Biscuits and Gravy	1 biscuit	27
Mc Donalds Sausage Biscuit	1 biscuit	15
Plain & Buttermilk, Prepared from recipe	1 biscuit	11
Referigerated Dough, Lower Fat	1 biscuit	9
POPEYES Biscuit	1 biscuit	8
Fast Foods	1 biscuit	8
KFC Biscuit	1 biscuit	8
Plain & Buttermilk, Frozen, and Baked	1 biscuit	6

Dinner Rolls	Amount	Magnesium
Whole-Wheat	1 roll	24
Rye	1 roll	23
Wheat	1 roll	10
Oat Bran	1 roll	9
Egg Roll	1 roll	7
Plain, Brown & Serve	1 roll	7
Sweet	1 roll	7
Plain, Home Prepared	1 roll	5

Gluten-Free, Dinner Rolls	Amount	Magnesium
UDI'S Whole Grain Dinner Rolls	1 roll	42
ANDREA'S Soft Dinner Rolls	1 roll	29
UDI'S Classic French Dinner Rolls	1 roll	16
SCHAR Gluten Free Classic White Rolls	1 roll	10

English Muffins	Amount	Magnesium
Enekiel 4:9, Flax Muffins	1 muffin	80
Enekiel 4:9, Cinnamom Raisin	1 muffin	48
Whole-Wheat	1 muffin	47
Wheat	1 muffin	21
Whole-Grain, White	1 muffin	19
Raisin-Cinnamon	1 muffin	13
Plain & Sourdough	1 muffin	12

Ezekiel™ 4:9 Bread	Amount	Magnesium
English Muffin, Flax	1 muffin	80
Burger Buns, Sesame Sprouted	1 bun	60
Burger Buns, Whole-Grain	1 bun	60
English Muffin, Cinnamon Raisin	1 muffin	48
Pocket Bread, Whole-Grain	1 slice	40
Sprouted 100% Whole-Grain	1 slice	35
FLAX Sprouted Grain	1 slice	32
Sesame Sprouted Grain	1 slice	24
Low Sodium Grain Bread	1 slice	24
Whole-Grain Cinnamom Raisin	1 slice	24

Gluten-Free Breads	Amount	Magnesium
UDI'S Whole Grain Bread	1 slice	8
UDI'S White Sandwich Bread	1 slice	7
RUDI'S Gluten Free Sandwich Bread	1 slice	4

Hamburger & Hot Dog Buns	Amount	Magnesium
Ezekiel 4:9 Sesame Sprouted	1 bun	60
Ezekiel 4:9 Whole-Grain Sprouted	1 bun	60
Whole Wheat	1 bun	45
Wheat	1 bun	24
Whole-Grain, White	1 bun	16
Mixed Grains	1 bun	12
Plain	1 bun	10

Bread, From Common Grains	Amount	Magnesium
Sourdough	1 slice	44
Multi-Grain and Whole-Grain	1 slice	32
Whole-Wheat	1 slice	23
Pumpernickle	1 slice	17
Cracked Wheat	1 slice	16
Rye Bread	1 slice	13
Wheat Bread	1 slice	12
Oat Bran	1 slice	10
Oatmeal Bread	1 slice	10
Potato Bread	1 slice	9
Egg Bread	1 slice	8
Italian	1 piece	8
French	1 slice	7

Bread, Specialities	Amount	Magnesium
Naan, Whole-Wheat	1 piece	72
Pita, Whole-Wheat	6-1/2 inch	44
Mexican Roll, Bollilo	1 roll	29
Naan, Plain	1 piece	24
Pita, White	6-1/2 inch	16
Cornbread, Home Prepared	1 piece	16
Pan De lucia	1 piece	15
Garlic Bread, Frozen	1 large slice	14
Cornbread	1 piece	12
Focaccia Italian Flat Bread	1 serving	11
Croissants, Butter	1 medium	9
Cheese Bread	1 slice	8
Raisin Bread, Enriched	1 slice	8
Irish Soda	1 oz slice	7
Cinnamon Bread	1 slice	3
Bread Sticks, 7 5/8" x 5/8"	1 stick	3
Zweiback Toast	1 Toast	1

BREAKFAST

Home Prepared	Amount	Magnesium
2 Fried Eggs, Bacon, Toast and Hashbrowns	1 meal	58
2 Fried Eggs, Sausage, Toast and Hashbrowns	1 meal	54

Two Fried Eggs, Bacon, Hashbrowns, With	Amount	Magnesium
Sourdough Toast	2 pieces	132
Whole-Wheat Toast	2 pieces	90
Plain Bagel	1 bagel	74
Plain Toast	2 pieces	58
English Muffin	1 muffin	56

Burger King's^®Breakfast	Amount	Magnesium
Croissan 'Wich, Sausage, Egg & Cheese	1 sandwich	29
Croissan 'Wich, Egg & Cheese	1 sandwich	25
Croissan 'Wich, Sausage & Cheese	1 sandwich	25

Mc Donald's^®Breakfast	Amount	Magnesium
Delux Breakfast	1 meal	55
Big Breakfast	1 meal	40
Sausage McMuffin With Egg	1 meal	30
Sausage, Egg & Cheese, McGriddles	1 meal	28
Hot Cakes & Sausage	1 meal	27
Egg McMuffin	1 meal	25
Sausage McMuffin	1 meal	24
Sausage Biscuit With Egg	1 meal	21
Bacon, Egg & Cheese Biscuit	1 biscuit	17
Sausage Biscuit	1 meal	15

BURRITO

Burrito	Amount	Magnesium
Taco Bell Supreme & Chicken	1 burrito	69
Taco Bell Supreme & Steak	1 burrito	67
Taco Bell, Bean Burrito	1 burrito	63
Fast Foods, Beans & Cheese	1 burrito	63
Fast Foods, Beans & Beef	1 burrito	60
Fast Foods, Beans, Cheese & Beef	1 burrito	55
Taco Bell Supreme & Beef	1 burrito	55
Frozen, Beef & Beans	1 burrito	44
Fast Foods, Bean Burrito	1 burrito	43
Beef & Bean, Microwaved	1 burrito	42
Frozen, Beans & Cheese	1 burrito	40
Mc Donald's Sausage Burrito	1 burrito	20
Breakfast, Egg, Cheese & Sausage	1 burrito	20

BUTTER

Butter	Amount	Magnesium
Sunflower Seeds Butter, No Salt	1 tbsp	50
Almond Butter, Plain, No Salt	1 tbsp	45
Cashew Butter, Plain	1 tbsp	41
Peanut Butter, Smooth, Salted	1 tbsp	27
Peanut Butter, Chunky, Salted	1 tbsp	26
Sesame Butter, Tahini	1 tbsp	14
Regular Dairy Butter, Salted	1 tbsp	0
Regular Dairy Whipped Butter, Salted	1 tbsp	0

CAKE

Chocolate	Amount	Magnesium
Fudge Cake with Icing, 2-Layer	1/12 serving	34
Cake, No Frosting	1/12 seving	30
Fudge Cake & Icing, 1-Layer	1/10 serving	20

White	Amount	Magnesium
With Icing, 2-Layer, Dry Mix	1/12 serving	17
With Coconut Frosting	1/12 serving	13
No Frosting	1/12 serving	9
With Icing, 1-Layer	1/10 serving	3

Yellow	Amount	Magnesium
With Icing, 2-Layer	1/12 serving	16
With Chocolate Frosting	1/8 serving	13
With Icing, 1-Layer	1/10 serving	10
No Icing, 1-Layer	1/10 serving	4
With Vanilla Frosting	1/8 serving	4

Cakes	Amount	Magnesium
Carrot Cake, 2-layer, Icing	1/12 serving	21
Pinnaple Upside-Down	1/9 serving	15
Carrot Cake, 1-layer, No Icing	1/10 serving	14
Cheese Cake	1 serving	9
Boston Cream Pie	1/6 serving	6
Pound Cake	1/6 loaf	5
Sponge Cake	1/12 serving	4
Angle Food Cake	1/12 serving	3

CANDY

Candy With Chocolate	Amount	Magnesium
SNICKERS Bar	2.0 oz bar	41
Milk Chocolate Candy Bar & Almonds	1.55 oz bar	40
REESE'S Pieces	1.6 oz pack	40
REESE'S Nutrageus	1.9 oz bar	37
MARS Almond Bar	1.76 oz bar	36
5TH Avenue Candy Bar	2.0 oz bar	35
NESTLE OH HENRY! Bar	2.0 oz bar	29
BUTTERFINGER Bar	2.1 oz bar	29
MOUNDS Candy Bar	1.9 oz bar	29
Milk Chocolate Candy Bar	1.5 oz bar	28
REESE'S Peanut Butter Cups	2 cups	28
BABY RUTH Bar	2.1 oz bar	28
Hershey's Cookies 'n' Cream	1.5 oz bar	27
MR. Goodbar Chocolate Bar	1.75 oz bar	23
M & M's Milk Chocolate	1.69 oz pack	21
KIT KAT Waffer Bar	1.5 oz bar	16
TOBLERONE, Honey & Almond	35 g bar	16
M & M Chocolate Coated Peanuts	10 pieces	14
WHATCHAMACALLIT	1.7 oz bar	13
MILKY WAY Bar	2.05 oz Bar	12
100 GRAND Bar	1.5 oz bar	11
SNICKERS Bar	fun size bar	11
3 MUSKETEERS Bar	fun size bar	8
BABY RUTH Bar	.65 oz bar	8
KRACKEL Chocolate Bar	2.0 oz bar	7
HERSHEY'S SKOR Toffee Bar	1.4 oz bar	4
MILKY WAY Bar	fun size bar	3
KIT KAT BIG KAT Bar	1.94 oz	1
ROLO Caramels Milk Chocolate	1 pack	0

Candy Without Chocolate	Amount	Magnesium
PAYDAY	52 gram bar	47
Peanut Brittle	1 oz	12
Caramels	3 pieces	5
BIT-O'-Honey	6 pieces	3
Hard Candies	3 pieces	1
Butterscotch	3 pieces	1
SKITTLES, Original	2.17 oz pack	1
Jelly Beans	10 pieces	0
STARBURST Fruit Chews	fun size pack	0
Gummy Bears	10 bears	0
Life Savers	10 pieces	0
Lolly Pops	10 pieces	0

CEREAL

Cooked With Water	Amount	Magnesium
Oats, Regular, Unenriched	1 cup	63
Oats, Instant, Fortified, Plain	1 cup	61
Wheattena®, Cooked With Water	1 cup	49
Corn Grits, White	1 cup	18
Farina™, Enriched	1 cup	17
Cream of Wheat™, Regular 10 min	1 cup	13
Corn Grits, Yellow	1 cup	12
Malt-O-Meal, Plain, Original	1 cup	5

CEREAL, READY-TO-EAT

Alpen	Amount	Magnesium
Museli Cereal	1 cup	121

Ezekiel™ 4:9	Amount	Magnesium
Almond Sprouted Whole-Grain	1 cup	160
Golden Flax Sprouted Whole-Grain	1 cup	120
Original Sprouted Whole-Grain	1 cup	120
Cinnamon-Raisin Sprouted Whole-Grain	1 cup	116
Almond Sprouted Flourless Flakes	1 cup	106
Original Sprouted Flourless Flakes	1 cup	106
FLAX & CHIA Sprouted Flourless Flakes	1 cup	106
Raisin Sprouted Flourless Flakes	1 cup	80

Familia™ Swiss Cereal	Amount	Magnesium
Original Muesli	1 cup	387

General Mills®	Amount	Magnesium
Raisin Nut Bran	1 cup	54
Multi-Bran CHEX	1 cup	53
Wheat Chex	1 cup	53
Oatmeal Crisp, Hearty Raisin	1 cup	40
Oatmeal Crisp, Crunchy Almond	1 cup	37
Basic 4	1 cup	32
Total Raisin Bran	1 cup	32
Total Whole Grain	1 cup	32
Wheaties	1 cup	32
Total Cranberry Crunch	1 cup	26
Honey Nut Clusters	1 cup	24
Cocoa Puffs	1 cup	21
Lucky Charms	1 cup	21
Reese's Puffs	1 cup	21
Cinnamon Toast Crunch	1 cup	17
Berry Berry Kix	1 cup	13
Chocolate Chex	1 cup	12
Kix	1 cup	12
Cinnamon Chex	1 cup	11
Cookie Crisp	1 cup	11
Dora The Explorer	1 cup	11
Golden Grahams	1 cup	11
Honey Nut Chex	1 cup	11
Corn Chex	1 cup	8
Rice Chex	1 cup	8
Trix	1 cup	8

General Mills® Cheerios®	Amount	Magnesium
Honey Nut, MEDLEY Crunch	1 cup	41
Honey Nut	1 cup	34
Apple Cinnamon	1 cup	32
Berry Burst, Triple Berry	1 cup	32
Frosted	1 cup	32
Yogurt Burst, StRawberry	1 cup	32
Original	1 cup	32
Banana Nut	1 cup	21
Chocolate	1 cup	21
Dulce De Leche	1 cup	21
Oat Cluster, Crunch	1 cup	21
Cinnamon Burst	1 cup	16
Multi Grain	1 cup	16
Fruity	1 cup	11

General Mills Fiber One®	Amount	Magnesium
Honey Clusters	1 cup	40
Original Bran Cereal	1 cup	32
Caramel Delight	1 cup	32
Nutty Clusters & Almonds	1 cup	32
Raisin Bran Clusters	1 cup	32
80 Calorie Chocolate Squares	1 cup	21
80 Calorie Honey Squares	1 cup	21

Kashi^® Go Lean	Amount	Magnesium
Chocolate Coconut	1 cup	97
Peanut Butter	1 cup	91
Crunch Honey Almond Flax	1 cup	83
Original	1 cup	60
Crunch	1 cup	58
Cinnamon	1 cup	50
Crisp Cinnamon Crumble	1 cup	50
Crisp Toasted Berry Crumble	1 cup	44
Vanilla Graham	1 cup	32
Vanilla Graham Clusters	1 cup	24
Vanilla	1 cup	23

Kashi^® Heart To Heart	Amount	Magnesium
Oat Flakes & Blueberry Clusters	1 cup	60
Blueberry	1 cup	11
Honey Toasted Oat	1 cup	2
Cinnamon	1 cup	2

Kashi^® Organic Cereals	Amount	Magnesium
Cranberry Spelt & Flax Granola	1 cup	102
Autum Wheat	32 biscuits	71
Promise Cinnamon Harvest	31 biscuits	67
Island Vanilla	29 biscuits	65
Berry Fruitful	32 biscuits	65
Cinnamon Harvest	28 biscuits	60
Sweet Potato Sunshine	1 cup	59
Promise Sprouted Grains	1 cup	52
Strawberry Fields	1 cup	24
Toasted Oat	1 cup	2

Kashi^® Whole Health	Amount	Magnesium
7-Whole Grain Nuggets	1 cup	133
Indigo Morning	1 cup	41
Simply Maize	1 cup	40
7-Whole Grain Flakes	1 cup	38

Kellogg's® Frosted Cereals	Amount	Magnesium
MINI-Wheats, Big-Bite	7 biscuits	50
MINI-Wheats, Bite-Size	21 biscuits	46
MINI-Wheats, Maple & Brown Sugar	25 biscuits	45
MINI-Wheats, Little-Bites	1 cup	43
Frosted Rice Krispies	1 cup	9
Frosted Flakes	1 cup	3

Kellogg's® Raisin Brans	Amount	Magnesium
Raisin Bran	1 cup	72
With Omega-3 From FlaxSeeds	1 cup	51
With Cranberries	1 cup	50
Cinnamon Almond	1 cup	49
Crunch	1 cup	47

Kellogg's®	Amount	Magnesium
All-Bran Original	1 cup	224
All-Bran Bran Buds	1 cup	180
Cracklin' Oat Bran	1 cup	100
Low Fat Granola With Out Raisins	1 cup	67
Low Fat Granola With Raisins	1 cup	61
MINI-Wheats, Unfrosted, Bite-Size	30 biscuits	60
MUESLIX	1 cup	55
All-Bran Complete Wheat Flakes	1 cup	53
MINI-Wheats, Little-Bites, Chocolate	1 cup	50
Rice Krispies, GLUTEN-FREE	1 cup	45
SCCOBY DOO!	1 cup	27
Honey Smacks	1 cup	21
KRAVE Double Chocolate	1 cup	19
KRAVE Chocolate	1 cup	17
Cocoa Krispies	1 cup	16
KRAVE Smores	1 cup	13
Cinnamon Jacks	1 cup	12
Product 19	1 cup	11
Corn Flakes	1 cup	11
Crunchy Nut Golden Honey Nut Flakes	1 cup	10
Honey Crunch Corn Flakes	1 cup	9
Froot Loops	1 cup	9
Rice Krispies Treats	1 cup	8
Apple Jacks	1 cup	8
Corn Pops	1 cup	8
Rice Krispies	1 cup	8
Apple Jacks With Marshmallows	1 cup	6
CINNABON	1 cup	4
Crispix	1 cup	4

Kellogg's Special-K®	Amount	Magnesium
Low Fat Granola	1 cup	78
GLUTEN-FREE, Touch of Brown Sugar	1 cup	53
Protein Plus	1 cup	41
Multigrain Oats & Honey	1 cup	34
Chocolate Almond	1 cup	31
Vanilla Almond	1 cup	30
Cinnamon Pecan	1 cup	27
Chocolately Delight	1 cup	25
Protein, Cinnamon Brown Sugar	1 cup	24
Chocolately Strawberry	1 cup	23
Fruit & Yogurt	1 cup	22
Blueberry	1 cup	22
Multigrain	1 cup	20
Red Berries	1 cup	18
Original	1 cup	4

Kretschemer^®, Wheat Germ	Amount	Magnesium
Toasted Wheat Bran	1/4 cup	97
Regular Wheat Germ	1/4 cup	88
Honey Crunch	1/4 cup	76

Malt-O-Meal®	Amount	Magnesium
Raisin Bran	1 cup	80
MARSHMALLOW MATELY	1 cup	21
Golden Puffs	1 cup	17
Blueberry Muffin Tops	1 cup	15
Honey Graham Squares	1 cup	12
COCO ROOS	1 cup	11
Cinnamon Toasters	1 cup	11
Tootie Fruities	1 cup	8
Apple ZINGS	1 cup	8
Honey Buzzers	1 cup	6
Crispy Rice	1 cup	6
Frosted Flakes	1 cup	5
Berry Colossal Crunch	1 cup	4
Colossal Crunch	1 cup	2
CORN BURST	1 cup	1

Honey Bunch of Oats^®	Amount	Magnesium
Just Bunches Honey Roasted	1 cup	65
With Vanilla Bunches	1 cup	42
With Almonds	1 cup	26
Honey Roasted	1 cup	20
With Real Strawberries	1 cup	19
With Cinnamon Bunches	1 cup	18
Pecan Bunches	1 cup	14

Post®	Amount	Magnesium
Grape-Nuts	1 cup	144
Raisin Bran	1 cup	99
Bran Flakes	1 cup	92
Shredded Wheat n' Bran, Spoon-Size	1 cup	82
Great Grains, Crunchy Pecan	1 cup	68
Shredded Wheat, Original, Spoon-Size	1 cup	65
Great Grains, Raisin, Date & Pecan	1 cup	64
Shredded Wheat, Original, Big-Biscuit	2 biscuits	61
SELECT, Maple Pecan Crunch	1 cup	59
Great Grains, Banana Nut Crunch	1 cup	58
Great Grains, Cranberry Almond Crunch	1 cup	57
Honey Nut Shredded Wheat	1 cup	55
Shredded Wheat, Lightly Frosted, Spoon-Size	1 cup	48
Grape-Nuts Flakes	1 cup	39
Alpha-Bits	1 cup	30
SELECT, Blueberry Morning	1 cup	25
Waffle Crisp	1 cup	22
Golden Crisp	1 cup	21
Cocoa Pebbles	1 cup	12
Honeycomb	1 cup	10
Fruity Pebbles	1 cup	6

Quaker®	Amount	Magnesium
Granola, Oats, Wheat & Honey	1 cup	116
Granola, Oats, Wheat, Honey & Raisins	1 cup	112
Granola, Apple, Cranberry & Almond	1 cup	104
Toasted Multigrain Crisp	1 cup	77
Oatmeal Squares, Cinnamon	1 cup	64
Oatmeal Squares	1 cup	64
Oatmeal Squares, Golden Maple	1 cup	64
Mother's Cinnamom Oat Crunch	1 cup	64
Mother's Toasted Oat Bran	1 cup	58
Oat Life, Plain	1 cup	42
LIFE Cereal, Maple & Brown Sugar	1 cup	39
Cinnamom Life	1 cup	38
Honey Gram Life	1 cup	38
CAP'N Crunch's Peanut Butter Crunches	1 cup	25
Crunch Bran	1 cup	22
CAP'N Crunch	1 cup	20
Puffed Wheat	1 cup	20
CAP'N Crunch & Crunchberries	1 cup	19
CAP'N Crunch's OOPs! All Berries	1 cup	18
Honey Graham OH'S	1 cup	15
Puffed Rice	1 cup	6

Ralston Cereals^®	Amount	Magnesium
Wheat Bran Flakes	1 cup	80
Tasteeos	1 cup	40
Crisp Rice	1 cup	6
Crispy Hexagons	1 cup	5
Corn Biscuits	1 cup	4
Corn Flakes	1 cup	2

Uncle Sam^®	Amount	Magnesium
Wholegrain Wheat	1 cup	151

Weetabix^®	Amount	Magnesium
Wholegrain Wheat	1 cup	151

CHEESE

Cheese	Amount	Magnesium
Ricotta, Part Skim Milk	1/4 cup	9
Ricotta, Whole Milk	1/4 cup	7
Cottage Cheese, Low-Fat, 2%	1/4 cup	5
Cottage Cheese, Creamed, Small Curd	1/4 cup	4
Cottage Cheese, Creamed, With Fruit	1/4 cup	4
Cottage Cheese, Low-Fat, 1%	1/4 cup	3
Cottage Cheese, Non-Fat, Uncreamed	1/4 cup	3

Cheese	Amount	Magnesium
Gjetost	1 oz	20
Parmesan, Hard	1 oz	12
Romano	1 oz	12
Gruyere	1 oz	10
Swiss, Low Sodium	1 oz	10
Parmesan, Grated	1 oz	10
Swiss	1 oz	9
Roquefort	1 oz	9
Pimento, Pasteurized	1 oz	8
Provolone	1 oz	8
Swiss, Pasteurized	1 oz	8
Cheddar	1 oz	8
Monterey	1 oz	8
Cheddar, Sharp	1 oz	8
Gouda	1 oz	8
Mozzarella, Low Moisture, Part Skim Milk	1 oz	8
Muenster	1 oz	8
American, Pasteurized	1 oz	7
Mozzarella, Part Skim Milk	1 oz	7
Colby	1 oz	7
Blue Cheese	1 oz	7
Caraway	1 oz	6
Cheshire	1 oz	6
Mozzarella, Whole Milk	1 oz	6
Cheddar, American Imitation	1 oz	6
Camembert	1 oz	6
Brie	1 oz	6
Feta	1 oz	5
Fotina	1 oz	4
American, Pasteurized, Imitation	1 oz	3
Cream Cheese	1 tbsp	3

Cheese, Goat Cheese	Amount	Magnesium
Hard	1 oz	15
Semisoft	1 oz	8
Soft	1 oz	5

Cheese, Low and Non-Fat	Amount	Magnesium
Swiss, Low-Fat	1 oz	10
Mozzarella, Non-Fat	1 oz	9
Cheddar, Reduced-Fat	1 oz	8
Provolone, Reduced Fat	1 oz	8
Monterey, Low-Fat	1 oz	8
American, Pasteurized Process, Low-Fat	1 oz	7
Muenster, Low-Fat	1 oz	6
Cheddar, Low-Fat	1 oz	5
Cream Cheese, Fat-Free	1 tbsp	4
Cream Cheese, Low-Fat	1 tbsp	1

Cheese, Mexican	Amount	Magnesium
Mexican, Blend, Reduced Fat	1 oz	10
Queso Blanco	1 oz	8
Mexican, Blend	1 oz	7
Queso Asadero	1 oz	7
Queso Anejo	1 oz	7
Queso Fresco	1 oz	7
Queso Chihuahua	1 oz	6
Queso Seco, Grated	1/4 cup	6
Queso Cotija	1 tsp	1

Cheese, Fried Mozzarella Sticks	Amount	Magnesium
DENNY'S	1 serving	51
Restaurant, Family Style	1 serving	48
T.G.I. FRIDAY	1 serving	49

CHICKEN

Barbecue	Amount	Magnesium
Breast With Skin	1 breast	96
Thigh With Skin	1 thigh	20
Drumstick With Skin	1 drumstick	16
Wing With Skin	1 wing	12

Chicken Breast	Amount	Magnesium
Rotisserie With Skin	1 breast	89
Fried In Batter With Skin	1 breast	67
Fried In Flour With Skin	1 breast	59
Fried Without Skin	1 breast	53
Roasted With Skin	1 breast	53
Roasted Without Skin	1 breast	50
Stewed With Skin	1 breast	48
Stewed Without Skin	1 breast	46

Chicken Drumsticks	Amount	Magnesium
Meat Only, Stewed	1 drumstick	34
Meat and Skin, Roasted	1 drumstick	23
Meat Only, Roasted	1 drumstick	21
Meat and Skin, Fried in Batter	1 drumstick	14
Meat and Skin, Rotisserie	1 drumstick	13
Meat and Skin, Fried in Flour	1 drumstick	11
Meat and Skin, Stewed	1 drumstick	11
Meat Only, Fried	1 drumstick	10

Chicken Nuggets, Strips, and Fingers	Amount	Magnesium
TGI Friday Chicken Fingers	1 meal	65
CHICK-FIL-A Strips	1 serving	60
KFC Chicken Strips	3 pieces	48
Burger King Chicken Strips	1 serving	47
TGI Kids Meal	1 serving	39
Wendy's Nuggets	10 pieces	31
White Meat, Pre-Cooked	1 serving	29
McDonalds Mc Nuggets	6 pieces	23
Dark & White Meat, Pre-Cooked	1 serving	22
KFC Popcorn Chicken	10 pieces	16
Denny's Nuggets	1 serving	15

Chicken Tenders	Amount	Magnesium
APPLEBEES, Chicken Tender Platter	1 serving	63
Restaurant, Family Style	1 serving	58
FAST FOOD, Chicken Tenders	1 serving	52
Frozen and Cooked	4 oz	32
APPLEBEES, Chicken Tenders, Kids Menu	1 serving	30
Breaded, Cooked, Microwaved	4 oz	29

Chicken Thighs	Amount	Magnesium
Roasted No Skin	1 thigh	33
Braised With Skin	1 thigh	30
Roasted With Skin	1 thigh	30
Rotisserie With Skin	1 thigh	19
Fried in Batter With Skin	1 thigh	18
Fried in Flour With Skin	1 thigh	16
Fried No Skin	1 thigh	14
Stewed With Skin	1 thigh	13
Stewed No Skin	1 thigh	12

Wings, Cooked	Amount	Magnesium
Meat and Skin, Roasted	1 wing	16
Meat and Skin, Rotisserie	1 wing	13
Meat and Skin, Fried in Batter	1 wing	8
Meat and Skin, Fried in Flour	1 wing	6
Meat and Skin, Stewed	1 wing	6
Meat Only, Roasted	1 wing	4
Meat Only, Stewed	1 wing	4
Meat Only, Fried	1 wing	3

Chicken, Cooked	Amount	Magnesium
Cornish Game Hens, Meat With Skin	1 bird	46
Chicken Pot Pie	1 pie	33
Chicken Ground	1/4 lb	32
Chicken Frozen Patty	3 oz	20

KFC Chicken^®	Amount	Magnesium
Breast With Skin, Extra Crispy	1 breast	57
Breast With Skin, Original	1 breast	53
Breast No Skin, Original	1 breast	41
Breast No Skin, Extra Crispy	1 breast	34
Thigh With Skin, Original	1 thigh	30
Thigh With Skin, Extra Crispy	1 thigh	30
Thigh No Skin, Extra Crispy	1 thigh	22
Drumstick With Skin, Original	1 leg	17
Drumstick With Skin, Extra Crispy	1 leg	17
Popcorn Chicken	10 pieces	16
Crispy Chicken Strips	1 strip	16
Wing With Skin, Extra Crispy	1 wing	15
Wing With Skin, Original	1 wing	14
Drumstick No Skin, Extra Crispy	1 leg	13
Drumstick No Skin, Original	1 leg	13
Wing No Skin, Extra Crispy	1 wing	11
Thigh No Skin, Original	1 thigh	9
Wing No Skin, Original	1 wing	9

Popyeyes Chicken^®	Amount	Magnesium
Breast With Skin, Mild	1 breast	48
Breast No Skin, Mild	1 breast	38
Thigh With Skin, Mild	1 thigh	29
Thigh No Skin, Mild	1 thigh	20
Drumstick With Skin, Mild	1 leg	17
Chicken Strips, Mild & Spicy	1 strip	14
Wing With Skin, Extra Crispy	1 wing	13
Drumstick No Skin, Mild	1 leg	7
Wing No Skin, Original	1 wing	4

CHILI

Chili	Amount	Magnesium
Stagg Ranch House, With Beans	1 can	163
Hormel Vegetarian, With Beans	1 can	162
Stagg Silverado, With Beans	1 can	143
Hormel Turkey, With Beans	1 can	138
Stagg Dynamite, With Beans	1 can	138
Stagg Classic, With Beans	1 can	128
Hormel, With Beans	1 can	118
Canned Chili With Beans	1 cup	115
Stagg Country Chili, With Beans	1 can	104
Nestle Chef-Mate, No Beans	1 can	90
Nestle Chef-Mate, With Beans	1 can	90
Hormel, No Beans	1 can	74
Chili Con Carne With Beans	1 cup	68
Chili No Beans	1 cup	48
APPLEBEE'S	1 serving	33
Restaurant, Family style	1 serving	33
Chili Dog	1 dog	10

CHINESE

Chinese Food	Amount	Magnesium
Kung Pao Chicken	1 order	145
Orange Chicken	1 order	130
Sesame Chicken	1 order	120
Sweet & Sour Chicken	1 order	106
Chicken and Vegetables	1 order	104
Lemon Chicken	1 order	100
Shrimp and Vegetables	1 order	96
Beef and Vegetables	1 order	86
Sweet & Sour Pork	1 order	79
Vegetable Chowmain	1 order	70
Chicken Chow Mein	1 order	66
Egg Rolls	1 roll	16
Fried Rice	1 cup	14

CHIPS

Fritolay Sunchip™ Multi-Grain	Amount	Magnesium
Original	1 oz	22
French Onion	1 oz	19
Harvest Cheddar	1 oz	17

Potato Chips	Amount	Magnesium
Cheese Flavor	1 oz	21
Sour-Crème & Onion	1 oz	21
Sweet Potato Chips, Unsalted	1 oz	18
Lightly Salted	1 oz	18
Plain	1 oz	18
Barbecue Flavor	1 oz	16
Fat-Free, With Olestra	1 oz	14

Tortilla Chips	Amount	Magnesium
Chips & Nacho Cheese	3 oz container	64
Plain White Corn, Unsalted	1 oz bag	41
Nacho Cheese Flavor, Low Fat With Olestra	1 oz bag	28
Light, Baked with less Oil	1 oz bag	27
Low Fat, Unsalted	1 oz bag	27
Nacho-flavor, Reduced Fat	1 oz bag	27
Ranch-flavor	1 oz bag	25
Taco-flavor	1 oz bag	25
Plain White Corn, Salted	1 oz bag	24
Plain Yellow Corn, Salted	1 oz bag	24
Nacho-Flavor, Masa Flour	1 oz bag	23
Nacho Cheese Flavor	1 oz bag	21

Chips, Miscellaneous	Amount	Magnesium
Banana Chips	1 oz	22
Corn Chips, Barbecued	1 oz	22
Corn Chips, Plain	1 oz	20
Plaintain Chips	1 oz	20
Vegetable Chips	1 oz	15
Bagel Chips, Plain	1 oz	11
Pita Chips, Salted	1 oz	10

Chip Dips	Amount	Magnesium
Frito's Original Bean Dip	2 tbsp	14
Cheese & Salsa	2 tbsp	2
TOSITITOS Salsa con queso	2 tbsp	2

CHOCOLATE

Chocolate Brownies	Amount	Magnesium
Little Debbie Twin Wrap	1 pack	19
Commerically Prepared, 2 3/4" x 7/8"	1 square	17
Home Prepared, 2" Squares	1 square	13

Dark Chocolate	Amount	Magnesium
70-85% Caco	1 oz	65
60-69% Caco	1 oz	50
45-59% Caco	1 oz	41
Special Dark	1 oz	9

Milk Chocolate	Amount	Magnesium
Baking Chocolate, Unsweetened	1 oz square	95
Chocolate, Hot Cocoa, Home-made	1 cup	58
Chocolate Milk Shake	10.6 oz	48
Ovaltine Chocolate Malt Powder	4 tbsp	46
Chocolate Mousse	1/2 cup	40
Mc Donalds Hot Fudge Sunday	1 serving	34
Chocolate Milk, Low-Fat, Fortified	1 cup	32
Chocolate Milk, Fortified	1 cup	32
Chocolate Almond Milk	1 cup	29
Chocolate Doughnut, Cake-Type	1 doughnut	20
Chocolate Cake With Frosting	1/8 piece	20
Chocolate Pudding. Ready-to-Eat	4 oz	19
Milk Chocolate Candy	1 oz	18
Chocolate Brownies, 2-3/4" Squares	1 square	17
Chocolate Soft Serve Ice Cream	1/2 cup	10
White Chocolate Candy	1 oz	3
Hershey's Chocolate Lite Syrup	1 tbsp	2

COCONUT

Coconut	Amount	Magnesium
Coconut Milk, Canned	1 cup	104
Fresh Liquid from Coconut	1 cup	60
Water, ready-to-drink, Unsweetened	1 cup	15
Raw Meat, Shredded & Dessicated	1/4 cup	12
Raw Meat, Shredded	1/4 cup	6
Coconut Oil	1 tbsp	0

COFFEE

Coffee	Amount	Magnesium
Ready-To-Drink, Milk Based & Sweetened	1 cup	24
Iced Moca, Milk Based	1 cup	24
Espresso, Restaurant Prepared	1 fl oz	24
Instant, Regular, With Tap Water	1 cup	10
Brewed , Breakfast Blend	1 cup	10
Brewed, With Tap Water	1 cup	7
Instant, Decaffeinated	1 tsp	6
Instant, Powder, Regular	1 tsp	3
Instant, Regular, Half The Caffeine	1 tsp	3

COLE SLAW

Cole Slaw	Amount	Magnesium
Cracker Barrell	1 serving	18
Popyeye's Coleslaw	1 cup	13
KFC	1 cup	13
Restaurant, Family-Style	1 serving	11
KFC	1 pack	10
Denny's	1 serving	8
Applebee's	1 serving	8

CONDIMENTS

Condiments	Amount	Magnesium
Mayonnaise, Made With Tofu	1 tbsp	8
Mustard	1 tsp	2
Ketchup	1 tbsp	2
Mayonnaise, No Cholesterol	1 tbsp	1
Sweet Pickle Relish	1 tbsp	1
Mayonnaise, Light	1 tbsp	0
Mayonnaise, Regular	1 tbsp	0
Mayonnaise, Reduced Fat, Olive Oil	1 tbsp	0
Mayonnaise, Fat-Free	1 tbsp	0
Smart Balance, Mayonnaise, Light	1 tbsp	0
Smart Balance, Mayonnaise, Light, Omega Plus	1 tbsp	0
Kraft Mayo Fat-Free	1 tbsp	0

COOKIES

Gluten-Free	Amount	Magnesium
Glutino, Chocolate Vanilla Cream	3 cookies	18
Glutino, Milk Chocolate, Waffers	3 cookies	9
Asge Valley, Vanilla Sandwich	1 sandwich	7
Glutino, Vanilla Cream	3 cookies	4
Glutino, Lemon Flavored Waffers	3 cookies	1

Cookies	Amount	Magnesium
Pepperridge Chocolate Chunky Pecan	4 cookies	40
Chocolate Chip, Home Made	4 cookies	28
Gingersnaps Cookies	4 cookies	24
Coconut Macaroon	4 cookies	20
Oreo Vanilla Sandwich Cookies	4 cookies	20
Oreo Double Stuf Cookies	4 cookies	20
Oreo Golden Double Stuf Cookies	4 cookies	20
Snackwell's Double Fudge	4 cookies	20
Bear Naked, Double Chocolate Chip	1 cookie	16
BISCOTTI Sugar Cookies	4 cookies	16
Newton's Fig Bars	4 cookies	16
Girl Scouts, Thin Mints	4 cookies	16
Nabisco Chips Ahoy	4 cookies	16
Snackwell's Chocolate Sandwich	4 cookies	12
Famous Amos Chocolate Chip	4 cookies	10
Oreo Golden Vanilla Sandwich Cookies	4 cookies	8
Mother's Old Fashion Chocolate Chip	4 cookies	6
Mother's Old Fashion Oatmeal	4 cookies	5
Pepperridge Farm Pirouette	4 cookies	4

CRACKERS

Gluten Free	Amount	Magnesium
MARY'S Gone Crackers, Gluten-Free	3 crackers	10
CRUNCHMASTER, Multi-Grain	3 crackers	10
Multi-Seeded and Multi-Grain	3 crackers	10
VAN'S, The Perfect 10	3 crackers	8
Corn Starch and White Rice Flour	3 crackers	2

Kashi Crackers	Amount	Magnesium
Original 7-Grain	1 serving	29
Fire Roasted Vegetable	1 serving	21
Toasted Asiago	1 serving	18
Honey Sesame	1 serving	7
Country Cheddar	1 serving	1

Matzo Crackers	Amount	Magnesium
Whole Wheat	1 matzo	38
Egg & Onion	1 matzo	8
Egg	1 matzo	7
Plain	1 matzo	7

Melba Toast Crackers	Amount	Magnesium
Wheat	1 toast	3
Plain	1 toast	3
Plain Without Salt	1 toast	3
Plain	1 round	2
Plain Without Salt	1 round	2
Rye	1 toast	2

Crackers	Amount	Magnesium
Triscuits	1 serving	31
Nabisco Grahams	1 serving	17
GOYA Crackers	1 serving	12
Gamesa Sabrosa Crackers	1 serving	8
Saltine Fat Free, Low Sodium	1 serving	6
KEEBLER Cheese & Cheddar Sandwich	1 pack	5
Wheat-Thins	1 serving	5
Animal Crackers by Keebler	1 serving	4
Sunshine Cheeze-It	1 serving	4
Ritz Crackers	1 serving	3
Saltine Crackers	1 serving	3
Zwieback Toast	1 toast	1

CREAM

Cream	Amount	Magnesium
Half & Half	1 tbsp	2
Sour Cream, Reduced Fat	1 tbsp	2
Light Coffe Cream	1 tbsp	1
Sour Cream, Cultured	1 tbsp	1
Heavy Cream	1 tbsp	1
Whipped Topping, Pressurized	1 tbsp	0

DESERT

Desert	Amount	Magnesium
Chocolate Mousse	1/2 cup	40
Egg Custard	1/2 cup	16
Flan Caramel Custard	1/2 cup	14
Apple Crisp	1/2 cup	11

DONUTS

Donuts	Amount	Magnesium
Glazed With Cream Filling	1 donut	17
Glazed With Jelly Filling	1 donut	17
Cake Type, Chocolate	1 donut	14
Glazed, Long Twisted Type	1 donut	13
Cake Type, Plain, Chocolate Coated	1 donut	13
Glazed	1 donut	11
Cake Type, Plain	1 donut	7
French Crullers, Glazed	1 donut	5

EGGS

Eggs	Amount	Magnesium
Egg Whites, Dried	1 ounce	25
Eggs Benedict	1 serving	21
Scrambled Eggs With Swiss Cheese	1 Large Egg	16
Scrambled Eggs With Cheddar Cheese	1 Large Egg	15
Scrambled Eggs With American Cheese	1 Large Egg	14
Egg Substitute, Liquid, Fat-Free	1/4 cup	9
Scrambled	1 large	7
Poached	1 large	6
Fried in Butter	1 large	6
Fried in Oil	1 large	6
Hard Boiled	1 large	5
Egg Whites, Dried Powder, Stabilized	1 tbsp	5
Egg Salad With Mayannoise	1/4 cup	4
Egg Whites	1 large	4
Deviled Eggs	1/2 large	3
Egg Yolk	1 large	1

Egg Rolls	Amount	Magnesium
Chicken	1 roll	24
Pork	1 roll	17
Vegetable	1 roll	16
Chinese	1 roll	16

ENCHILADA

Enchilada	Amount	Magnesium
Mexican Restaurants, Cheese Enchilada	2 enchilada	75
ON THE BORDER, Cheese Enchilada	1 serving	72

ENERGY BARS

Energy Bars	Amount	Magnesium
Power Bars, Chocolate	1 bar	169
Luna Bars, NutZ Over Chocolate	1 bar	158
Slim-Fast Optima, Milk Chocolate and Peanuts	1 bar	138
Zone Perfect, Classic Crunch, Mixed Flavors	1 bar	40
Clif Bars	1 bar	30

ENERGY DRINKS

Energy Drinks	Amount	Magnesium
RED BULL	8 fl oz	47
RED BULL, Sugar-Free	8 fl oz	8
FULL THROTTLE	8 fl oz	7
AMP	8 fl oz	7
ROCKSTAR, Sugar-Free	8 fl oz	7
VAULT ZERO	8 fl oz	7
AMP, Sugar Free	8 fl oz	7
ROCKSTAR	8 fl oz	0
MONSTER, Low-Carb	8 fl oz	0

FISH

Fish Sticks	Amount	Magnesium
Frozen, 4" x 2" x 1/2"	1 Stick	7
Frozen, 4" x 1" x 1/2"	1 Stick	7

Canned & Drained	Amount	Magnesium
Tuna, Light, In Oil	5.0 oz	48
Tuna, White, In Oil	5.0 oz	48
Tuna, White, In Water	5.0 oz	47
Crab Meat	6.5 oz	45
Shrimp, Canned	4.5 oz	42
Salmon, Pink, Boneless & Skinless	6.0 oz	41
Sardines, In Tomato Sauce	3.75 oz	36
Sardines, In Oil	3.75 oz	36
Tuna, Light, In Water	5.0 oz	36
Clams	6.5 oz	20
Oysters	1 oyster	4

Fish, Cooked	Amount	Magnesium
Pollock, Atlantic	1/4 lb	97
Tuna, Bluefin	1/4 lb	73
Bass, Sea	1/4 lb	60
Bass, Stripped	1/4 lb	58
Tuna, Skipjack (aku)	1/4 lb	50
Cod, Atlantic	1/4 lb	48
Tuna, Yellowfin	1/4 lb	48
Herring, Atlantic	1/4 lb	46
King Mackerel	1/4 lb	46
Pike, Northern	1/4 lb	45
Carp	1/4 lb	43
Yellowtail	1/4 lb	43
Snapper	1/4 lb	42
Grouper	1/4 lb	42
Salmon, Atlantic, Wild	1/4 lb	42
Salmon, Sockeye	1/4 lb	41
Swordfish	1/4 lb	40
Salmon, Coho, Wild	1/4 lb	40
Salmon, Coho, Farmed	1/4 lb	39
Tilapia	1/4 lb	38
Halibut, Greenland	1/4 lb	37
Salmon, Coho, Wild, Dry Heat	1/4 lb	37
Mullet, Striped	1/4 lb	37
Rockfish	1/4 lb	37
Salmon, Pink	1/4 lb	36
Pompano, Florida	1/4 lb	35
Trout, Rainbow, Wild	1/4 lb	35
Trout, Rainbow, Farmed	1/4 lb	34
Salmon, Atlantic, Farmed	1/4 lb	34
Halibut, Alaskan	1/4 lb	33
Catfish, Wild	1/4 lb	32
Halibut, Atlantic & Pacific	1/4 lb	32
Catfish, Breaded & Fried	1/4 lb	31
Perch, Atlantic	1/4 lb	31
Haddock	1/4 lb	29
Cod, Pacific	1/4 lb	27
Catfish, Farmed	1/4 lb	26
Flounder & Sole	1/4 lb	25
Orange Roughy	1/4 lb	20
Salmon, Lox	1/4 lb	20
Herring, Atlantic, Pickled	1/4 lb	9

SHRIMP

Shrimp	Amount	Magnesium (mg)
Canned, 4.5 oz	1 can	42
Restaurant Breaded & Fried	1 serving	35
Cracker Barrel Country Fried	1 serving	28
TGI Friday's	1 serving	28
Denny's Golden Fried Shrimp	1 serving	26
Home Prepared, Breaded & Fried	4 large	12
Home Prepared, Moist Heat	4 large	8

FISH, SHELLFISH

Fish, Shellfish, Cooked	Amount	Magnesium
Alaskan King Crab	1/4 lb	71
Queen Crab	1/4 lb	71
Octopus, Moist Heat	1/4 lb	68
Oysters, Eastern, Breaded and Fried	1/4 lb	66
Abalone, Cooked and Fried	1/4 lb	63
Oysters, Pacific, Moist Heat	1/4 lb	50
Lobster, Northern, Moist Heat	1/4 lb	49
Alaskan King Crab, Imitation From Surimi	1/4 lb	49
Squid, Fried	1/4 lb	43
Scallops, Steamed	1/4 lb	42
Blue Crab	1/4 lb	41
Crayfish, Farmed	1/4 lb	37
Crayfish, Wild Caught	1/4 lb	37
Oysters, Eastern, Farmed	1/4 lb	37
Scallops, Breaded & Fried	4 large	37
Oysters, Eastern, Wild	1/4 lb	32
Clams, Cooked With Moist Heat	1/4 lb	20
Crab Cakes	1 cake	20
Clams, Breaded & Fried	1/4 lb	16
Shrimp, Breaded & Fried	4 large	12
Shrimp	4 large	8

FLOUR

Flour	Amount	Magnesium
Cottonseed Flour, Partially Deffated	1 cup	678
Soy Flour, Defatted	1 cup	304
Buckwheat	1 cup	301
Soy Flour, Low-Fat	1 cup	251
Peanut Flour, Defatted	1 cup	222
Sunflower Seed Flour	1 cup	221
Rye Flour, Dark	1 cup	205
Triticale Flour, Whole-Grain	1 cup	199
Broen Rice Flour	1 cup	177
Whole Grain Wheat	1 cup	164
Barley Malt Flour	1 cup	157
Chickpea Flour	1 cup	153
Oat Flour, Partially Debranned	1 cup	150
Sorghum Flour, Whole-Grain	1 cup	149
Barley Flour	1 cup	142
Millet Flour	1 cup	142
Corn Flour, Yellow, Whole-Grain	1 cup	109
Corn Flour, White, Masa	1 cup	106
Potato Flour	1 cup	104
Cornmeal, Yellow, Self-Rising	1 cup	92
Rye Flour, Medium	1 cup	64
Carob	1 cup	56
White Rice Flour	1 cup	55
White Wheat Flour For Bread	1 cup	34
Rye Flour, Light	1 cup	33
Peanut Flour, Low-Fat	1 cup	29
White Wheat Flour, All Purpose	1 cup	28
White Wheat Flour, All Purpose, Self-Rising	1 cup	24
Corn Flour, Yellow, Degermed	1 cup	23
White Wheat Flour, For Cakes	1 cup	22
Corn Flour, Blue, Whole-Grain	1 cup	8
Arrowroot	1 cup	6

FRIED RICE

Fried Rice	Amount	Magnesium
ON THE BORDER Mexican Rice	1 cup	17
Mexican Fried Rice	1 cup	15
Chinese Fried Rice, No Meat	1 cup	14

FROZEN DINNERS

Beef Pot Roast	Amount	Magnesium
Marie Callender's Dinner, 14.5 oz	1 meal	58
Stouffer's, 14 oz	1 meal	56
Swanson Dinner, 12.75 oz	1 meal	51
Michelina's, 10 oz	1 meal	40
Banquet, 9.5 oz	1 meal	38

Chicken, A La King	Amount	Magnesium
Weight Watchers	1 meal	36
Stouffers	1 meal	35

Chicken Fettucini	Amount	Magnesium
Weight Watchers	1 meal	42
Lean Cuisine	1 meal	39
Healthy Choice Meals	1 meal	36

Fried Chicken Dinners	Amount	Magnesium
Swanson Hungary Man Bonless Chicken	1 meal	101
Swanson 16.5 oz Dinner	1 meal	98
Banquet 11.5 oz	1 meal	53
Swanson 11 oz Dinner	1 meal	50

Chicken, Vegetables & Noodles	Amount	Magnesium
Lean Cuisine	1 meal	50
Jenny's Cuisine, 9.25 oz	1 meal	39
Healthy Choice, 8.5 oz	1 meal	36

Lasagna, Cheese & MEAT	Amount	Magnesium
Weight Watchers, 11 oz meal	1 meal	59
Banquet Gourmet	1 meal	54

Meat Loaf Dinners	Amount	Magnesium
Stouffer's, 17 oz Dinner	1 meal	67
Marie Callender's, 14 oz Dinner	1 meal	52
Banquet	1 meal	38

Salisbury Steak Dinners	Amount	Magnesium
Swanson Hungary Man 16.5 oz Dinner	1 meal	140
Swanson Salisbury, Mac and Cheese, 10 oz	1 meal	54
Weight Watcher's 9.5 oz Meal	1 meal	46
Healthy Choice Salisbury Meal, 12.5 oz	1 meal	39

FRUIT, CANNED

Canned & Drained	Amount	Magnesium
Pineapple, Chunks	1 cup	27
Apricots, Halves, Heavy Syrup	1 cup	15
Fruit Cocktail, Heavy Syrup	1 cup	11
Peaches, Heavy Syrup	1 cup	11
Plums, Heavy Syrup	1 cup	9
Pears, Heavy Syrup	1 cup	8
Applesauce, Unsweetened	1 cup	7
Applesauce, Sweetened	1 cup	7
Olives, Black	5 large	1
Olives, Green	5 large	1

FRUIT, DRIED

Dried	Amount	Magnesium
Currants	1/4 cup	15
Figs	1 fig	6
Pears	1 half	6
Peaches	1 half	5
Prunes	1 prune	4
Cranberries	1/4 cup	2
Apricots	1 half	1
Apples	1 ring	1

FRUIT, FROZEN

Frozen, Unsweetened	Amount	Magnesium
Blackberries	1 cup	33
Raspberries	1 cup	31
StRawberries	1 cup	24
Peaches, Sweetened	1 cup	12
Blueberries	1 cup	8

FRUIT, RAW

Raw Apples	Amount	Magnesium
Red Delicious	1 apple	11
Fuji	1 apple	10
Gala	1 apple	9
Golden Delicious	1 apple	8
Granny Smith	1 apple	8

Raw Oranges	Amount	Magnesium
Naval	1 fruit	15
Florida	1 fruit	14
Valencias	1 fruit	12

Raw Pears	Amount	Magnesium
Asian	1 pear	22
Green Anjou	1 pear	14
Bosc	1 pear	13
Red Anjou	1 pear	11
Bartlett	1 pear	11

Raw, Cup Sizes	Amount	Magnesium
Avocado, California, Pureed	1 cup	67
Guacamole	1 cup	65
Dates	1 cup	63
Avocado, Florida, Pureed	1 cup	55
Raisins	1 cup	46
Stewed Prunes	1 cup	45
Payayas	1 cup	30
Blackberries	1 cup	29
Black Currants	1 cup	27
Raspberries	1 cup	27
Mulberries	1 cup	25
Strawberries	1 cup	22
Grapefruit, White, Florida, sections	1 cup	21
Grapefruit, White, California, sections	1 cup	21
Cherries, Pitted	1 cup	17
Honeydew	1 cup	17
Water Mellon	1 cup	15
Grapes, Green & Red	1 cup	11
Blueberries	1 cup	9

Raw, Single Pieces	Amount	Magnesium
Avocado, Florida	1 fruit	72
Plantains	1 fruit	66
Cherimoya	1 fruit	40
Avocado, California	1 fruit	39
Pomegranates	1 fruit	34
Papayas, Small Size	1 fruit	33
Cantaloupe	1/2 fruit	33
Banana	1 fruit	32
Chayote	1 fruit	24
Prunes, Uncooked	5 fruit	19
Persimmons, Japanese	1 fruit	15
Peaches, Yellow	1 fruit	14
Dates, Dried, Medjool	1 pitted	13
Kiwi	1 fruit	13
Nectarine	1 fruit	12
Grapefruit, Pink or Red	1/2 fruit	11
Grapefruit, White, Florida	1/2 fruit	11
Grapefruit, White, California	1/2 fruit	11
Tangerine	1 fruit	10
Star Fruit, Carambola	1 fruit	9
Pineapple, Slices, 1/2" x 3"	1 slice	7
Plums	1 fruit	5
Passion Fruit	1 fruit	5
Raisins	1 small box	4
Kumquats	1 fruit	4
Apricots	1 apricot	4
Pineapple Guava, Feijoa	1 fruit	4
Dates, Dried, Deglet Noor	1 date	3

GAME MEAT

Game Meat, Cooked	Amount	Magnesium
Opossum, Roasted	1/4 lb	39
Rabbit, Wild, Stewed	1/4 lb	35
Racoon, Roasted	1/4 lb	34
Beaver, Roasted	1/4 lb	33
Antelope, Roasted	1/4 lb	32
Squirrel, Roasted	1/4 lb	32
Caribou, Roasted	1/4 lb	31
Wild Boar, Roasted	1/4 lb	31
Buffalo, Steak, Free Range	1/4 lb	31
Muskrat, Roasted	1/4 lb	29
Elk, Ground, Pan Fried	1/4 lb	27
Deer, Roasted	1/4 lb	27
Elk, Roasted	1/4 lb	27
Bison, Ground, Grass Fed	1/4 lb	26
Duck, Roasted, Meat and Skin	1/4 lb	18
Deer, Ground, Pan Fried	1/4 lb	16

GRAINS

Cooked	Amount	Magnesium
Amaranth	1 cup	160
Quinoa	1 cup	118
Spelt	1 cup	95
Oat Bran	1 cup	88
Buckwheat, Groats	1 cup	86
Kamut	1 cup	83
Brown Rice, Long Grain	1 cup	79
Millet	1 cup	77
Bulgur	1 cup	58
Wild Rice	1 cup	52
Barley, Pearled	1 cup	35
White Rice, Medium-Grain, Regular, Enriched	1 cup	24
White Rice, Long-Grain, Regular, Enriched	1 cup	19
ON THE BORDER Mexican Rice	1 cup	17
White Rice, Short-Grain, Enriched	1 cup	16
Mexican Spanish Fried Rice	1 cup	15
Chinese Fried Rice, No Meat	1 cup	14
Couscous	1 cup	13
White Rice, Long-Grain, Instant	1 cup	8

GRANOLA BARS

Granola Bars	Amount	Magnesium
Kashi GoLean Chewy Bars, All Flavors	78 g bar	250
Quaker Oatmeal To Go, All Flavors	60 g bar	41
Kashi GoLean Crunchy Bars	47 g bar	40
Kashi TLC Chewy Mixed Flavors	35 g bar	37
Nature Valley Sweet &' Salty Nut	35 g bar	36
Nature Valley Yogurt Coating	1 serving	22
Nature Valley Chewy Trail Mix	35 g bar	22
Kashi TLC Crunchy Bars	20 g bar	19
Quaker Chewy 90 Caorie Bars	24 g bar	17
Quaker DIPPS, All Flavors	24 g bar	17

GRAVY

Gravy, Ready-to-Serve	Amount	Magnesium
Beef Stock	1/4 cup	4.3
Chicken Stock	1/4 cup	2.5
Chicken Gravy	1/4 cup	2
Turkey Gravy	1/4 cup	1
Beef Gravy	1/4 cup	1
Mushroom Gravy	1/4 cup	1

HAMBURGERS

Home Style Burgers	Amount	Magnesium
Double Burger, Mayo, Lettuce, Pickles, and Tomatoes	1 burger	67
Double Cheese Burger, Mayo, Lettuce, Pickles, Tomatoes	1 burger	67
Large Patty, Mayo, Lettuce, Pickles, Tomatoes	1 burger	44
Cheese Burger, Mayo, Lettuce, Pickles, Tomatoes	1 burger	39

Burger King's^®	Amount	Magnesium
Double Whopper With Cheese	1 burger	76
Whopper With Cheese	1 burger	57
Whopper No Cheese	1 burger	52
Double Cheeseburger	1 burger	37
Cheeseburger	1 burger	32
Hamburger	1 burger	25

Mc Donald's^®	Amount	Magnesium
Quarter Pounder With Cheese	1 burger	44
Big Mac	1 burger	44
Quarter Pounder No Cheese	1 burger	38
Double Cheeseburger	1 burger	33
Cheeseburger	1 burger	24
Hamburger	1 burger	20

Wendy's^®	Amount	Magnesium
Classic Hamburger With Cheese	1 burger	45
Classic Hamburger No Cheese	1 burger	39
Jr. Hamburger With Cheese	1 burger	28
Jr. Hamburger No Cheese	1 burger	25

HERBS & SPICES

Herbs & Spices, Ground	Amount	Magnesium
Basil	1 tsp	10
Oregano	1 tsp	5
Cloves	1 tsp	5
Nutmeg	1 tsp	4
Turmeric	1 tsp	4
Ginger	1 tsp	4
All-spice	1 tsp	3
Sage, Ground	1 tsp	3
Mace	1 tsp	3

Herbs & Spices, Seeds	Amount	Magnesium
Celery Seeds	1 tsp	9
Fennel Seeds	1 tsp	8
Coriander, Seeds	1 tsp	6
Caraway Seeds	1 tsp	5
Anise Seeds	1 tsp	4
Fennel Seeds	1 tsp	2

Herbs & Spices	Amount	Magnesium
Tarragon, Dried	1 tsp	6
Parsley, Dried	1 tsp	6
Dill Weed, Dried	1 tsp	5
Basil, Dried Leaves	1 tsp	5
Pepper, Black, Whole	1 tsp	5
Curry Powder	1 tsp	5
Chili Powder	1 tsp	4
Pepper, Black	1 tsp	4
Coriander, Dried	1 tsp	4
Paprika	1 tsp	4
Thyme, Dried	1 tsp	3
Oregano, Dried, Leaves	1 tsp	3
Rosemary, Dried	1 tsp	3
Onion Powder	1 tsp	3
Spearment, Dried	1 tsp	3
Cinnamon Powder	1 tsp	2
Thyme, Dried Leaves	1 tsp	2
Marjoram, Dried	1 tsp	2
Pepper, White	1 tsp	2
Bay Leaf, Crumbled	1 tsp	2
Garlic Powder	1 tsp	2
Saffron	1 tsp	2
Chervil, Dried	1 tsp	1
Dill Weed, Fresh	1/4 cup	1
Spearmint, Fresh	1 tsp	1
Cilantro	1/4 cup	1
Thyme, Fresh	1 tsp	1
Basil, Fresh	1 tsp	1
Rosemary, Fresh	1 tsp	1
Capers	1 tsp	1

HOT-POCKETS

Hot-Pockets	Amount	Magnesium
Meatballs & Mozzarella	1 pocket	28
Lean Pocket, Ham'N Cheddar	1 pocket	27
Croissant, Chicken, Broccoli, and Cheddar	1 pocket	23
Ham'N Cheese, Stuffed	1 pocket	23

ICE CREAM

Ice Cream	Amount	Magnesium
Haagen-Dazs Chocolate Ice Cream	1 cup	47
Ben and Jerrys Chocolate	1 cup	47
Chocolate, Rich	1 cup	47
Chocolate	1 cup	38
Vanilla, Rich	1 cup	24
Vanila, Light	1 cup	21
Chocolate, Soft Serve	1 cup	21
French Vanilla, Soft-Serve	1 cup	21
Chocolate, Light	1 cup	20
Vanilla, Regular	1 cup	18
Strawberry	1 cup	18
Ben and Jerrys Vanilla	1 cup	16
Haagen-Dazs Vanilla Ice Cream	1 cup	16
Orange Sherbt	1 cup	12

Ice Cream Bars	Amount	Magnesium
Dove Chocolate Ice Cream Bars	1 bar	50
Haagen-Dazs Chocolate Bars	1 bar	50
Drumstick Cones	1 cone	37
Fudgesicles	1 bar	23
Fudgesicle Pops, No Sugar Added	1 bar	23
Dove Vanilla Bars	1 bar	22
Haagen-Dazs Vanilla Bars	1 bar	22
Ice Cream Sandwich	1 sandwich	17
Klondike	1 bar	16
Creamsicles	1 bar	7
Popsicle Pops	1 bar	1

JUICE

Juice	Amount	Magnesium
Prune Juice	1 cup	36
Pomegranate	1 cup	36
BOLTHOUSE Green Goodness	1 cup	34
ODWALLA Strawberry Banana	1 cup	33
Carrot Juice	1 cup	33
NAKED JUICE Strawberry Banana	1 cup	32
BOLTHOUSE Strawberry Banana	1 cup	30
Pineapple Juice	1 cup	30
Grapefruit Juice, Raw, Pink or White	1 cup	30
Acerola Juice, Raw	1 cup	29
NAKED JUICE Green Machine	1 cup	28
Orange Juice, Raw	1 cup	27
Vegetable Juice, Cocktail	1 cup	27
Tomato Juice	1 cup	27
Grape Juice	1 cup	25
ODWALLA Original	1 cup	20
Lemon Juice, Raw	1 cup	15
Apple Juice	1 cup	12
Cranberry Juice, Cocktail	1 cup	3

LAMB

Lamb, Cooked	Amount	Magnesium
Cubed, For Stew or Kabob	1/4 lb	34
Rib, Lean, Trim to 1/4" Fat	1/4 lb	33
Chops, Loin, Lean, Trim to 1/4" Fat	1/4 lb	26
Ground	1/4 lb	26
Leg, Whole, Trim to 1/4" Fat	1/4 lb	26
Foreshank, Trim to 1/8" Fat	1/4 lb	25

LASAGNA

Lasagna, Cooked	Amount	Magnesium
CARRABBA'S Italian Grill Lasagna	1 serving	105
Italian Restaurant, Lasagna With Meat	1 serving	101
OLIVE GARDEN	1 serving	93

LUNCHEON MEATS

Canned	Amount	Magnesium
Tuna Fish Salad	1/4 cup	10
Spam, Hormel, 25% Less Sodium	1 serving	8
Liverwurst Spread	1/4 cup	7
Chicken Spread	1 serving	7
Ham and Cheese Spread	1 serving	5
Spam, Hormel, Light	1 serving	5
Spam, Hormel	1 serving	4
Ham Salad Spread	1 tbsp	2

Bologna	Amount	Magnesium
Pork & Turkey, Lite	1 oz	10
Beef & Pork	1 oz	5
Chicken, Pork	1 oz	4
Turkey	1 oz	4
Chicken, Pork, Beef	1 oz	4
Chicken, Turkey, Pork	1 oz	4
Pork, Turkey, Beef	1 oz	4
Beef Bologna	1 oz	4
Oscar Mayer, Beef	1 oz	4
Pork Bologna	1 oz	4
Beef & Pork, Low-Fat	1 oz	3
Beef, Low Fat	1 oz	3

Sliced	Amount	Magnesium
OSCAR MAYER, Honey Glazed Chicken Breast	1 oz	19
Chicken Breast, Rotisserie, Prepackaged	1 oz	7
Ham, Regular Slices	1 oz	6
OSCAR MAYER, Chopped Ham, Natural Juices	1 oz	6
Salami, Hard Slices	1 oz	6
Turkey Ham, Extra Lean, Deli Sliced	1 oz	6
Turkey Breast, Sliced, Prepackaged	1 oz	5
OSCAR MAYER, Beef Bologna	1 oz	4
Braunschweyer Liver Sausage	1 oz	4
Chicken Breast, Oven Roasted, Fat-Free	1 oz	3

MACARONI & CHEESE

Macaroni & Cheese	Amount	Magnesium
CRACKER BARREL Kid's Menu	1 serving	44
APPLEBEE'S Macroni & Cheese	1 cup	40
Dry Mix Milk and Margarine	1 cup	34
T.G.I. FRIDAY'S Macroni & Cheese	1 cup	33
DENNY'S Macroni & Cheese	1 cup	31
CRACKER BARREL Macroni & Cheese	1 serving	30
BOX With Cheese Sauce	1 cup	28

MEAT LOAF

Meat Loaf, Cooked With Beef	Amount	Magnesium
With 5% Fat Beef	1/4 lb	25
With 3% Fat Beef	1/4 lb	25
With 10% Fat Beef	1/4 lb	24
With 7% Fat Beef	1/4 lb	24
With 15% Fat Beef	1/4 lb	23
With 20% Fat Beef	1/4 lb	22
With 25% Fat Beef	1/4 lb	20
With 30% Fat Beef	1/4 lb	19

MILK

Milk	Amount	Magnesium
Coconut Milk, Canned	1 cup	104
Canned, Condensed, Sweetened	1 cup	80
Canned, Evaporated, Non-Fat	1 cup	69
Soy Milk, Original, Vanilla, Unfortified	1 cup	61
Canned, Evaporated	1 cup	60
Sheep Milk	1 cup	44
Chocolate Milk, Reduced-Fat	1 cup	35
Goat Milk	1 cup	34
Chocolate Whole Milk	1 cup	32
Almond Milk, Chocolate	1 cup	29
KEFIR, LIFEWAY, Low-Fat	1 cup	29
Buttermilk, Low-Fat	1 cup	27
KEFIR, LIFEWAY, Strawberry	1 cup	27
Low-Fat, 1%	1 cup	27
Non-Fat, Fat-Free	1 cup	27
Reduced Fat, 2%	1 cup	27
Dry, Instant, Non-Fat	1/3 cup	27
Rice Milk	1 cup	26
Buttermilk, Whole-Milk	1 cup	24
Whole Milk, 3.25%	1 cup	24
Almond Milk, Unsweetened	1 cup	18
Almond Milk, Sweetened, Vanila Flavored	1 cup	17

NUTS & SEEDS

Nuts & Seeds	Amount	Magnesium
Pumpkin Seed Kernels	1/4 cup	191
Brazilnuts	1/4 cup	125
Almonds	1/4 cup	96
Cashews	1/4 cup	89
Pine Nuts	1/4 cup	85
Mixed Nuts, No Peanuts, No Salt	1/4 cup	77
Mixed Nuts, With Peanuts	1/4 cup	74
Peanuts, Spanish	1/4 cup	69
Peanuts, Valencia	1/4 cup	67
Black Walnuts	1/4 cup	63
Peanuts, Virginia	1/4 cup	62
Trail Mix, With Chocolate Chips	1/4 cup	59
Trail Mix	1/4 cup	59
Hazelnuts	1/4 cup	55
Chia Seeds	1 tbsp	47
Macadamia	1/4 cup	44
Sunflower Seed Kernels	1/4 cup	41
English Walnuts	1/4 cup	40
Flaxseeds	1 tbsp	40
Pecans, Halves	1/4 cup	40
Pistachio	1/4 cup	37
Trail Mix, Tropical	1/4 cup	34
Sesame Seeds	1 tbsp	32
Tahini, Sesame Butter	1 tbsp	14
Coconut Meat, Shredded	1/4 cup	6

OILS

Oils	Amount	Magnesium
All Oils	1 tbsp	0

ONION RINGS

Onion Rings	Amount	Magnesium
Cracker Barrel	1 serving	55
Restaurant, Family Style	1 serving	49
Denny's	1 serving	33

PANCAKES

Gluten-Free	Amount	Magnesium
Van's Original Pancakes	1 pancake	16
Frozen, Ready-to-Heat	1 pancake	16

Pancakes & French Toast	Amount	Magnesium
Plain, Prepared From Recipe, 6" Dia	3 pancakes	36
Buttermilk, From Recipe, 6" Dia	3 pancakes	36
Frozen, Plain, Ready-To-Heat, 6" Dia	3 pancakes	30
McDonalds, Hotcakes	3 pancakes	28
Potato Pancakes, Apx 3' Diameter	3 pancakes	24
French Toast, Frozen, Ready-To-Heat, 6" Dia	2 toast	20
EGGO Chocolate Chip Pancakes	3 pancakes	5
EGGO Buttermilk Pancakes	3 pancakes	1
EGGO Mini Buttermilk Pancakes	11 pancakes	1
EGGO Blueberry Pancakes	3 pancakes	0
KELLOGG'S Cinnabon Original Pancakes	3 pancakes	0
KELLOGG'S Cinnabon Caramel Pancakes	3 pancakes	0

Pancakes, 5" Diameter	Amount	Magnesium
Buckwheat	3 pancakes	78
Whole Wheat	3 pancakes	61
Chocolate Chip	3 pancakes	38
Potato Pancakes	3 pancakes	30
Blueberry	3 pancakes	22
Plain	3 pancakes	17

Pancake Syrups	Amount	Magnesium
Molasses	1 tbsp	48
Canadian Maple	1/4 cup	17
Maple Syrup	1/4 cup	17
Corn Syrup, Dark	1/4 cup	7
Pancake Syrup With 2% Maple	1/4 cup	2
Corn Syrup, Dark	1 tbsp	2
Corn Syrup, Light	1/4 cup	1
Pancake Syrup, Reduced Calories	1/4 cup	1
Pancake Table Blend With Butter	1/4 cup	0
Pancake Syrup	1/4 cup	0
Honey	1 tbsp	0
Corn Syrup, Light	1 tbsp	0
Agave Syrup	1 tbsp	0

PASTA, COOKED

Gluten-Free	Amount	Magnesium
ANCIENT HARVEST, Corn and Quinola, Spaghetti	1 cup	68
DE BOLES, Rice Flour & Bran, Spaghetti	1 cup	63
TINKYADA, Brown Rice Spaghetti	1 cup	61
TINKYADA, Brown Rice Shells	1 cup	56
TINKYADA, Brown Rice Fettucini	1 cup	55
Corn Flour Pasta	1 cup	50
TINKYADA, Brown Rice Spirals	1 cup	49
TINKYADA, Brown Rice Penn	1 cup	47
TINKYADA, Brown Rice Elbows	1 cup	47
ANCIENT HARVEST, Corn and Quinola, Elbows	1 cup	46
Corn and Rice Flour Pasta	1 cup	16

Whole-Wheat Pasta	Amount	Magnesium
Spaghetti	1 cup	82
Elbows	1 cup	63
Lasagne	1 cup	63
Rotini	1 cup	58
Farfalle	1 cup	58
Shells	1 cup	57

Whole-Grain Pasta	Amount	Magnesium
Elbows	1 cup	53
Spaghetti	1 cup	52
Lasagne	1 cup	52
Penne	1 cup	52
Farfalle	1 cup	48
Rotini	1 cup	48
Shells	1 cup	47
Penne	1 cup	44

Pasta	Amount	Magnesium
Spaghetti, Spinach	1 cup	87
Egg & Spinach Noodles	1 cup	38
Semolina Spaghetti	1 cup	27
Semolina Elbows	1 cup	22
Semolina Lasagne	1 cup	21
Semolina Penne	1 cup	19
Semolina Farfalle	1 cup	19
Semolina Rotini	1 cup	19
Semolina Shells	1 cup	19
Japanese Soba Noodles	1 cup	10
Rice Noodles	1 cup	5

PASTRY

Pastry	Amount	Magnesium
Chocolate Cream Puffs, Custard-Filled	1 pastry	17
Chocolate Éclair, Custard-Filled	1 pastry	15
Cannoli	1 pastry	13
Napolean	1 pastry	11

PEPPERS

Peppers	Amount	Magnesium
Ancho, Dried (poblano)	1 each	19
Green Hot Chili	1 each	11
Red Hot Chili	1 each	10
Poblano, Raw	1 each	6
Banana, Raw	1 each	6
Hungarian	1 each	4
Jalapeno	1 each	2
Serrano	1 each	1

PIE

Pies	Amount	Magnesium
Pecan	1/8 pie	29
Banana Cream	1/8 pie	23
Chocolate Cream	1/6 pie	21
Pumpkin	1/8 pie	19
Coconut Custard	1/6 pie	19
Lemon Meringue	1/6 pie	17
Egg Custard	1/6 pie	12
Apple, From Recipe	1/8 pie	11
Dutch Apple	1/8 pie	10
Cherry	1/8 pie	10
Coconut Cream	1/6 pie	10
Apple	1/8 pie	9
Blueberry	1/8 pie	6
McDonalds, Baked Apple Pies	1 pie	5

PIZZA

Digiorno^® 12"	Amount	Magnesium
Supreme Topping, Rising Crust	1/4 pie	61
Pepperoni, Rising Crust	1/4 pie	56
Cheese Rising Crust	1/4 pie	49
Pepperoni, Cheese Stuffed Crust	1/4 pie	47
Cheese Stuffed Crust	1/4 pie	44
Cheese Thin Crispy Crust	1/4 pie	43
Supreme Topping, Thin Crispy Crust	1/4 pie	43
Pepperoni, Thin Crispy Crust	1/4 pie	41

Domino's^® 14"	Amount	Magnesium
Extravaganzza Feast	1 slice	33
Sausage, Deep Dish Crust	1 slice	31
Pepperoni, Deep Dish Crust	1 slice	30
Sausage, Hand-Tossed Crust	1 slice	28
Cheese, Deep Dish	1 slice	28
Pepperoni, Hand-Tossed Crust	1 slice	27
Cheese, Hand-Tossed Crust	1 slice	26
Pepperoni, Crunch Thin Crust	1 slice	20
Sausage, Crunch Thin Crust	1 slice	20
Cheese, Crunch Thin Crust	1 slice	17

Kashi^®	Amount	Magnesium
Mediterran	1 Pizza	28
Margherita, Thin Crust	1 Pizza	26
Roasted Vegetable, Thin Crust	1 Pizza	23
Mushroom Trio and Spinach	1 Pizza	21

Little-Caesars^® 14"	Amount	Magnesium
Cheese, Large Deep Dish	1 slice	28
Pepperoni, Deep Dish	1 slice	28
Meat & Vegetable, Regular Crust	1 slice	28
Original, Cheese, Regular Crust	1 slice	25
Original, Pepperoni, Regular Crust	1 slice	25
Cheese, Thin-Crust	1 slice	13

Papa John's^®14"	Amount	Magnesium
The Works, Original Crust	1 slice	32
Cheese Pizza, Original Crust	1 slice	28
Pepperoni Pizza, Original Crust	1 slice	28
Cheese Pizza, Thin Crust	1 slice	19

Pizza-Hut^® 14"	Amount	Magnesium
Super Supreme, Hand-Tossed Crust	1 slice	28
Cheese Pizza, Stuffed-Crust	1 slice	26
Pepperoni Pizza, Hand-Tossed Crust	1 slice	26
Sausage Pizza, Pan Crust	1 slice	26
Cheese Pizza, Hand-Tossed Crust	1 slice	25
Cheese Pizza, Pan Crust	1 slice	24
Pepperoni Pizza, Pan Crust	1 slice	22
Cheese Pizza, THIN 'N Crispy	1 slice	19

POPCORN

Popcorn	Amount	Magnesium
Popcorn, Home Made, Oil Popped	1 cup	31
Popcorn, Caramel With Peanuts	1 cup	23
Popcorn, Oil Popped	1 cup	12
Air Popped	1 cup	12
Microwave, Low-Fat	1 cup	12
Popcorn, Caramel No Peanutes	1 cup	10
Popcorn, Cheese Flavored	1 cup	10
Microwave, Fat-Free	1 cup	10
Microwave, Butter Flavored	1 cup	7

POP-TARTS

Pop-Tarts©	Amount	Magnesium
Frosted Cookies & Crème	1 pastry	16
Frosted Chocolate Fudge	1 pastry	12
Brown Sugar Cinnamon	1 pastry	8
Blueberry	1 pastry	8
Frosted Blueberry	1 pastry	8
Frosted Raspberry	1 pastry	8
Frosted Cherry	1 pastry	7
S-mores	1 pastry	4

PORK, COOKED

Bacon, Pre-Sliced	Amount	Magnesium
Hormel Canadian Style	1 slice	11
Pan-Fried	1 slice	4
Low-Sodium	1 slice	3
Microwaved	1 slice	3
Baked	1 slice	2

Chops	Amount	Magnesium
Sirloin Chops, Bone-In, Lean, Braised	1 chop	47
Sirloin Chops, Boneless, Lean, Braised	1 chop	40
Center Loin Chops, With Bone, Lean	1 chop	38
Center Loin Chops, Boneless, Lean	1 chop	37
Top Loin Chops, Boneless, Lean, Braised	1 chop	31
Center Rib Chops, Boneless, Pan Fried	1 chop	18

Pork, Cooked	Amount	Magnesium
Shoulder Blade Steak, Roasted	1 chop	43
Tenderloin, Lean-Only, Roasted	1/4 lb	33
Country Style Ribs, Boneless, Roasted	1/4 lb	27
Country Style Ribs, With Bone, Roasted	1/4 lb	25
Whole Leg, Roasted	1/4 lb	25
Cured Ham, Lean	1/4 lb	25
Cured Ham	1/4 lb	21
Shoulder Blade Roast, Roasted	1 chop	20
Spareribs	1/4 lb	20
Backribs, Roasted	1/4 lb	19

POTATOES

Potatoes, Baked in Skin	Amount	Magnesium
Russet Potatoes	1 large	90
Red Potatoes	1 large	84
White Potatoes	1 large	81
Sweet Potato	1 cup	54
Russet Potatoes	1 medium	52
Red Potatoes	1 medium	48
White Potatoes	1 medium	47
Russet Potatoes	1 small	41
Red Potatoes	1 small	39
White Potatoes	1 small	37
Sweet Potato	1 medium	31

Potatoes, Cooked	Amount	Magnesium
Au Gratin, Home Prepared	1 cup	47
Scalloped Potatoes With Butter	1 cup	47
Potato Salad, Home Prepared	1 cup	38
O'Brien Potatoes	1 cup	35
Corn Beef Hash with Potato	1 cup	31
Sweet Potatoes, Baked With Skin	1 medium	31
Potato Puffs, Frozen & Baked	10 puffs	13

French Fries	Amount	Magnesium
T.G.I FRIDAY'S	1 serving	57
Family Style Restaurant	1 serving	49
APPLEBEE'S	1 serving	48
WENDY'S	1 medium	47
DENNY'S	1 serving	45
Mc Donalds	1 medium	43
BURGER KING	1 medium	32
Sweet Potato	12 fries	13

French Fries, Frozen	Amount	Magnesium
Steak Cut	10 fries	31
Regular Cut	10 fries	19
Cottage Cut	10 fries	11
Shoestring Cut	10 fries	5

Hash Browns	Amount	Magnesium
Patties, Frozen, Pan Fried	1 patty	57
Home Prepared	1 cup	55
Frozen, Fried in Canola Oil	1 cup	42
BURGER KING	1 serving	32
DENNY'S	1 serving	32
Family Style Restaurant	1 cup	24
CHICK-FIL-A	1 serving	19
Mc Donalds	1 patty	11

Mashed Potatoes	Amount	Magnesium
Dehydrated Granules with Water	1 cup	42
Dehydrated Granules with Whole Milk	1 cup	40
Home Prepared with Whole Milk & Margarin	1 cup	40
Home Prepared with Whole Milk & Butter	1 cup	38
Ready-to-Eat	1 cup	32

PROTEIN

Protein Powders	Amount	Magnesium
Whey Powder Isolate	1 scoop	67
Whey Based	1 scoop	62
Soy Based	1 scoop	29
Muscle Milk Protein Powder	2 tbsp	44
ABBOTT Whey Powder	1 scoop	35
ABBOTT Soy Powder	1 scoop	10

PUDDING

Banana Pudding	Amount	Magnesium
With Vanilla Wafers, 2% Fat Milk	1 cup	26
With Vanilla Wafers, Prepared with Whole Milk	1 cup	26

Banana Pudding	Amount	Magnesium
Banana With 1% Milk	1 cup	na
Banana With Non-Fat Skim Milk	1 cup	na
With 2% Milk	1 cup	37
With Whole Milk	1 cup	25

Bread Pudding	Amount	Magnesium
With 1% Milk	1 cup	34
With Non-Fat Skim Milk	1 cup	34
With 2% Milk	1 cup	34
With Whole Milk	1 cup	32

Chocolate Pudding	Amount	Magnesium
With Soy Milk	1 cup	60
With Whole Milk	1 cup	57
With 2% Milk	1 cup	54
With 1% Milk	1 cup	50
With Fat-Free Skim Milk	1 cup	50
With Half and Half	1 cup	47

Corn Pudding	Amount	Magnesium
Home Prepared	1 cup	38

Rice Pudding	Amount	Magnesium
With Soy Milk	1 cup	40
With 1% Milk	1 cup	32
With Fat-Free Skim Milk	1 cup	32
With 2% Milk	1 cup	32
With Whole Milk	1 cup	30
With Half and Half	1 cup	30

Pudding Snack-Packs	Amount	Magnesium
Chocolate	3.5 oz	18
Chocolate, Fat-Free	4.0 oz	17
Rice Pudding	4.0 oz	9
Tapioca	4.0 oz	7
Vanilla Pudding, Fat-Free	3.5 oz	7
Tapioca, Fat-Free	4.0 oz	6
Vanilla Pudding	3.5 oz	4

Tapioca Pudding	Amount	Magnesium
With 2% Milk	1 cup	31
With Whole Milk	1 cup	30
With 1% Milk	1 cup	16
With Fat-Free Skim Milk	1 cup	16
With Half and Half	1 cup	15

Vanilla Pudding	Amount	Magnesium
With 2% Milk	1 cup	31
With Whole Milk	1 cup	25
With 1% Milk	1 cup	24
With Non-Fat Skim Milk	1 cup	24

RAVIOLI

Ravioli	Amount	Magnesium
Olive Garden Cheese Ravioli & Marinara Sauce	1 serving	104
Italian Style Ravioli & Cheese	1 cup	94
Carrabba's Italian Ravioli & Cheese	1 serving	77
Cheese Filled, Canned	1 cup	36
Cheese Filled in Tomato Sauce	1 cup	32
Meat Filled in Tomato Sauce	1 cup	31

RICE

Rice, Cooked	Amount	Magnesium
Brown Rice, Long Grain	1 cup	79
Yellow Rice & Seasoning	1 cup	64
UNCLE BENS Long-Grain Brown Rice	1 cup	60
Wild Rice	1 cup	52
Rice & Black Beans	1 cup	38
Rice & Red Beans	1 cup	33
Rice & Chicken	1 cup	25
White Rice, Medium-Grain, Regular	1 cup	24
White Rice, Long-Grain, Regular	1 cup	19
ON THE BORDER Mexican Rice	1 cup	17
White Rice, Short-Grain	1 cup	16
Rice & Pigeopeas	1 cup	16
Mexican Fried Rice	1 cup	15
Chinese Fried Rice, No Meat	1 cup	14
Glutinous	1 cup	9
White Rice, Long-Grain, Instant	1 cup	8

SALAD DRESSING

Salad Dressing	Amount	Magnesium
Russian	1 tbsp	2
Blue Cheese	1 tbsp	1
French	1 tbsp	1
Ranch	1 tbsp	1
Italian	1 tbsp	1
Honey Mustard	1 tbsp	1
Caesar	1 tbsp	0
Mayonnaise	1 tbsp	0

Salad Dressing, Fat-Free	Amount	Magnesium
Blue Cheese	1 tbsp	3
Ranch	1 tbsp	1
Caesar	1 tbsp	1
Italian	1 tbsp	1
Thousand Island	1 tbsp	1
French	1 tbsp	0
Mayonnaise	1 tbsp	0

SALAMI

Salami	Amount	Magnesium
Oscar Mayer, Beef Cotto Salami	1 serving	8
Louis Rich Turkey Salami	1 serving	6
Turkey Cotto Salami	1 serving	6
Oscar Mayer, Salami, Genoa	1 serving	6
Oscar Mayer, Hard Salami	1 serving	6

SANDWICHES

Beef Sandwiches	Amount	Magnesium
Reuben	1 sandwich	45
Roast Beef With Cheese	1 sandwich	40
Barbecued Beef	1 sandwich	35
Roast Beef	1 sandwich	34
French Dip	1 sandwich	33
Arby's Roast Beef	1 sandwich	30
Roy Roger's Roast Beef	1 sandwich	30
Pastrami	1 sandwich	23
Corn Beef	1 sandwich	21
Beef Steak	1 sandwich	7

Chicken Sandwiches	Amount	Magnesium
Jack In The Box, Grilled Chicken	1 serving	78
Mc Donalds Premium Crispy	1 serving	62
Mc Donalds Premium Grilled	1 serving	56
Wendy's Home Style Fillet	1 serving	55
Wendy's Ultimate Grill	1 serving	54
Burger King Original	1 serving	46
Chick-Fil-A	1 serving	45
Chicken Fajita	1 serving	37
Crispy Chicken, Lettuce & Mayonnaise	1 serving	30
Chicken Salad with Mayonnaise	1 serving	27
Mc Donalds McChicken	1 serving	26
Wendy's Crispy Chicken	1 serving	25

Croissant Sandwiches	Amount	Magnesium
Sausage, Egg & Cheese	1 sandwich	27
Ham, Egg & Cheese	1 sandwich	26
Bacon, Egg and Cheese	1 sandwich	22
Ham and Cheese	1 sandwich	20
Sausage & Egg	1 sandwich	20
Bacon & Egg	1 sandwich	19

Fish Sandwiches	Amount	Magnesium
Burger King's Premium Fish Sandwich	1 sandwich	55
McDonald's Filet-O-Fish	1 sandwich	36

Miscellanous Sandwiches	Amount	Magnesium
Gyero Sandwich	1 sandwich	74
Cuban Sandwich	1 sandwich	64
Ham, Cheese, Lettuce, Tomato, Mayo	1 sandwich	51
Peanut Butter & Jelly	1 sandwich	51
Club Sandwich, Turkey, Ham & Beef, Loaded	1 sandwich	41
Grilled Ham & Cheese	1 sandwich	35
Turkey Salad Sandwich	1 sandwich	31
Tuna Melt	1 sandwich	30
Tuna Salad Sandwich	1 sandwich	30
Bacon, Lettuce, Tomato & Mayo	1 sandwich	30
Ham and Mayonnaise	1 sandwich	25
Grilled Cheese Sandwich	1 sandwich	22
American Cheese Sandwich	1 sandwich	22
Tomato Sandwich	1 sandwich	21

Sandwich Wraps	Amount	Magnesium
Sausage, Egg & Cheese	1 wrap	27
Ham, Egg & Cheese	1 wrap	26
Bacon, Eggs & Cheese	1 wrap	22
Ham and Cheese	1 wrap	20
Sausage & Egg	1 wrap	20
Bacon & Eggs	1 wrap	19
Pigs in a Blanket	1 wrap	11

SUB-WAY© On White Bread	Amount	Magnesium
Meat Ball With Marinara Sauce	6"	61
Sweet Onion Chicken	6"	52
Tuna Sub, Lettuce & Tomato	6"	52
Club Sub, Lettuce & Tomato	6"	46
Steak and Cheese, Lettuce & Tomato	6"	44
Oven Roasted Chicken, Lettuce & Tomato	6"	44
Turkey Breast, Lettuce & Tomato	6"	42
Cold Cut Sub, Lettuce & Tomato	6"	39
Roast Beef, Lettuce & Tomato	6"	38

SAUCE

Sauce, Barbecue	Amount	Magnesium
KRAFT Original BBQ Sauce	1/4 cup	34
BULL'S EYE BBQ Original Sauce	1/4 cup	32
KFC MASTERPIECE BBQ Sauce	1/4 cup	28
SWEET BABY RAY'S BBQ Sauce	1/4 cup	8

Sauce	Amount	Magnesium
Pasta, Spaghetty, Marinara Sauce	1/2 cup	34
Fish Sauce	1 tbsp	32
Pesto With Basil, Buitoni	1/4 cup	30
Teriyaki	1 tbsp	11
Chicken Stock	1/4 cup	10
Hoisin	1 tbsp	4
Enchilada Sauce, Red & Mild	1/4 cup	4
Bernaise Sauce	1/4 cup	3
Steak Sauce	1 tbsp	3
Salsa Verde	1 tbsp	3
Worcestershire	1 tbsp	2
Plum Sauce	1 tbsp	2
Oyster	1 tbsp	1
Tartar	1 tbsp	1
Cranberry Sauce	1/4 cup	1
Horseradish	1 tbsp	0
Tabasco	1/4 tsp	0

SAUSAGE

Sausage, Beef	Amount	Magnesium
Beef Sausage, Pre-Cooked, 48 gram	1 serving	6
Beef Sausage, Fresh & Cooked, 43 gram	1 serving	6
Honey Roll Beef, 4" x 1/8"	1 slice	4

Sausage, Chicken	Amount	Magnesium
Bratwurst Chicken Sausage, 84 gram	1 Link	19
Chicken Sausage, Bun-Size	1 Link	12
Vienna Chicken Sausage	1 Link	3
Chicken Sausage, Breakfast Links	1 Link	3

Sausage, Pork	Amount	Magnesium
Polish Sausage, Kielbasa, 10" by 1-1/4 "	1 Link	36
Polish Sausage	10" Link	32
Bratwurst, With Cheese, 3 oz stick	1 stick	19
Bratwurst, 3 oz stick	1 stick	18
Beef & Cheese Smoked Sausage, 3 oz Link	1 Link	12
Italian Sausage	5" Link	12
Chorizo, Pork, 4" Length	1 piece	11
Italian Sweet Sausage, apx 84 grams	1 Link	10
Smoked Link Sausage, 4" x 1-1/8"	1 Link	7
Pork Sausage Patty	1 patty	4
Braunschweiger Liver Sausage	1 slice	4
Pork Sausage, Brown & Serve	1 Link	2
Pork Liverwurst Sausage, 2-1/2" x 1/4 "	1 Slice	2
Pork Sausage Links	1 Link	2
Smoked Link Sausage, 2" x 3/4"	1 Link	2
Vienna Sausage, Canned, 2" by 7/8"	1 link	1

Sausage, Turkey	Amount	Magnesium
Turkey Sausage, Smoked, Hot	1 Link	14
Turkey Sausage, apx 57 grams	1 Link	12
Turkey Sausage, Breakfast Links	2 links	4
Turkey Sausage, Brown & Serve, Reduced-Fat	1 Link	4

SNACKS

Chocolate Brownies	Amount	Magnesium (mg)
Little Debbie, Twin Wrapped	1 pack	19
Commerical Squares 2 3/4" x 7/8"	1 brownie	17
Home Prepared, 2" squares	1 brownie	13

Hard Pretzels	Amount	Magnesium
Chocolate-flavor Coating	1 oz	12
Plain, Unsalted	1 oz	10
Whole-Wheat	1 oz	9
Plain, Salted	1 oz	8
Gluten- Free, Cornstarch & Potato Flour	1 oz	2

Soft Pretzels	Amount	Magnesium
Large	1 each	30
Medium	1 each	24
Small	1 each	13

Brown Rice Cakes	Amount	Magnesium
Buckwheat	1 cake	14
Rye	1 cake	13
Multigrain	1 cake	12
Plain	1 cake	12
Seasame Seed	1 cake	12
Corn	1 cake	10

Snacks	Amount	Magnesium
Corn Nuts, Barbecue	57 grams	62
Kraft Corn Nuts, Plain	57 grams	32
Chocolate Cupcakes	1 each	14
Ding Dong's	1 each	14
Coffee Cake, Cinnamon & Crumb Topping	1 each	13
Ho Ho's	1 each	10
Beef Jerky	20 gram	10
Frosted Cinnamon Honey Buns	1 bun	9
Twinkies	1 each	5
Beef Sticks, Smoked	1 stick	4
Pork Skins	1 oz	3

SOUP

Soup, Ready-To-Serve	Amount	Magnesium
Bean and Ham	1 large can	104
Split Pea With Ham	1 large can	86
Split Pea, Reduced Sodium	1 large can	75
Turkey, Chunky	1 large can	53
Beef & Vegetables	1 large can	53
Clam Chowder, New England	1 large can	52
Lentil With Ham	1 large can	51
Beef and Vegetables, Reduced Sodium	1 large can	47
Clam Chowder, Manhatten	1 large can	43
Chicken Noodle, Reduced Sodium	1 large can	41
Chunky Chicken	1 large can	37
Minestrone	1 large can	32
Chunky Vegetable	1 large can	23
Chicken & Rice	1 large can	22
Chicken & Vegetables	1 large can	20
Chicken, Chunky	1 large can	15
Chunky Beef	1 large can	5

Soup, Condensed	Amount	Magnesium
Split Pea With Ham	1 small can	117
Tomato	1 small can	41
Cream of Potato	1 small can	40
He Request, Cream of Mushroom	1 small can	39
Clam Chowder, New England	1 small can	39
Chicken With Rice	1 small can	30
Clam Chowder, Man Hatton	1 small can	24
Chicken Noodle	1 small can	24
Tomato Bisque	1 small can	22
Minestrone	1 small can	18
Vegetarian Vegetable	1 small can	18
Chicken Vegetable	1 small can	15
Vegetable Beef	1 small can	15
Cream of Mushroom, Reduced Sodium	1 small can	15
Beef Noodle	1 small can	15
Cream of Chicken	1 small can	12
Cream of Asparagus	1 small can	9
Gumbo Chicken	1 small can	9
Campbell's Cream of Mushroom	1 small can	9

Soup, Miscellanous	Amount	Magnesium
Black Bean Soup	1 cup	101
Jambalay, With Meat Sauce and Rice	1 cup	41
Ramen Noodle	1 pack	20
Wonton Soup	1 cup	7

SPAGHETTI

Spaghetti, Cooked	Amount	Magnesium
Denny's Spaghetti & Meatballs	1 serving	130
OLIVE GARDEN, Spaghetti & Meat Sauce	1 serving	94
CARRABBA'S Italian Grill With Meat Sauce	1 serving	81
OLIVE GARDEN, Spaghetti & Pomodoro	1 serving	76
CARRABBA'S Italian Grill & Pomodoro Sauce	1 serving	68
Canned Spaghetti, Meatballs & Tomato Sauce	1 can	53

TACOS

Tacos	Amount	Magnesium
On The Border, Soft-Tacos	1 serving	97
Restaurant Mexican Style, Soft-Tacos	2 tacos	75
Taco Bell, Soft-Taco & Steak	2 tacos	54
Taco Bell, Chicken, Cheese, Lettuce	2 tacos	47
Taco Bell, Original, Beef, Cheese, Lettuce	2 tacos	44
Fast Food, Hard-Shell Tacos	2 tacos	44
Taco Bell, Soft-Taco, Beef, Cheese, Lettuce	2 tacos	39

TAMALES

Tamales	Amount	Magnesium
Restaurant Style Cheese Tamale	1 tamale	54
Corn Tamales	1 tamale	48
Navajo Style Tamales	1 tamale	41
Pork Tamales	1 tamale	37

TAQUITOS

Taquitos	Amount	Magnesium
Beef and Cheese	1 taquitos	10
Chicken and Cheese	1 taquitos	10

TEA

Tea, Brewed	Amount	Magnesium
Hibiscus, Brewed	1 cup	7
Black Tea, Decaffeinated Tap Water	1 cup	7
Black Tea, Brewed With Tap Water	1 cup	7
Chamomile	1 cup	2
Herb Tea, Other Than Chamomile	1 cup	2
Oolong, Brewed	1 cup	2
Black Tea, With Distilled Water	1 cup	2
Green Tea, Regular	1 cup	2
Green Tea, Decaffeinated	1 cup	2
Hopi	1 cup	0

Tea, Ready-to Drink	Amount	Magnesium
Black Tea, Decaffinated	1 cup	5
Green Tea, Sweetened, Ginsing and Honey	1 cup	3
Green Tea, Diet	1 cup	3
NESTA Black Tea, Lemon Flavored	1 cup	2
ARIZONA Tea, Lemon Flavored	1 cup	2
Green Tea, Sweetened	1 cup	0
Green Tea, Unsweetened	1 cup	0
LIPTON BRISK, Black Tea, Lemon	1 cup	0
Black Tea, Diet, Lemon Flavored	1 cup	0

TOFU

Tofu, Mori-Nu	Amount	Magnesium
Silken, Soft	84 gram slice	24
Silken, Firm	84 gram slice	23
Silken, Extra-Firm	84 gram slice	23
Silken, Lite, Extra-Firm	84 gram slice	8
Silken, Lite Firm	84 gram slice	8

TORTILLAS

Tortillas	Amount	Magnesium
Bean Stuffed Tortillas, Pupusas	1 piece	68
Pork Stuffed Tortillas, Pupusas	1 piece	46
Cheese Stuffed Tortillas, Pupusas	1 piece	42
Flour, 12" Diameter	1 each	26
Ezekiel 4:9 Sprouted Grain	1 each	24
Corn	1 each	17
Flour, 10" Diameter	1 each	16
Flour, 8" Diameter	1 each	11
Flour, 6" Diameter	1 each	7

TURKEY

Turkey, Cooked	Amount	Magnesium
Ground Turkey, Fat-Free	1/4 lb	40
Light Meat	1/4 lb	36
Breast Meat	1/4 lb	33
Turkey Bacon	1/4 lb	33
Dark Meat	1/4 lb	31
Liver	1/4 lb	29
Ground Turkey, 85% Lean	1/4 lb	28
Ground Turkey, 93% Lean	1/4 lb	28
Turkey Sausage, Reduced-Fat	1/4 lb	24

VEAL

Veal, Cooked	Amount	Magnesium
Leg, Top Round	1/4 lb	35
Cubed, For Stew, Leg or Shoulder	1/4 lb	32
Sirloin	3 oz	29
Foreshank	1/4 lb	28
Ribs, Braised	1/4 lb	28
Loin	1/4 lb	28
Ground	1/4 lb	27
Breast	1/4 lb	23

VEGETABLES CANNED

Canned & Drained	Amount	Magnesium
Spinach	1 cup	163
Turnip Greens	1 cup	58
Pumpkin	1 cup	56
Heart of Palm	1 cup	55
Corn, Yellow, Cream Style	1 cup	44
Green Peas	1 cup	29
Mixed Vegetables	1 cup	27
Potatoes, White	1 cup	25
Asparagus	1 cup	24
Sweet Potato	1 cup	24
Mushrooms	1 cup	23
Corn, Yellow, Whole Kernels	1 cup	21
Green Peas & Onions	1 cup	19
Green Beans	1 cup	18
Carrots	1 cup	12
Beets, Diced	1/4 cup	7
Bamboo Shoots	1 cup	7
Sauerkraut	1/4 cup	5
Water Chestnuts	1/2 cup	4
Succutash, Cream Style	1 cup	3

Canned, Tomatoes	Amount	Magnesium
Paste	1/4 cup	28
Red & Green Chilies	1 cup	27
Sun-Dried Tomato	1/4 cup	26
Red in Tomato Juice	1 cup	25
Pure	1/4 cup	14
Crushed	1/4 cup	12
Sauce	1/4 cup	9
Stewed	1/4 cup	8
With Green Chili	1/4 cup	7

VEGETABLES COOKED

Bell Peppers, Sauteed	Amount	Magnesium
Red	1 cup	13
Green	1 cup	9
Yellow	1 cup	na

Cabbage	Amount	Magnesium
Savoy	1 cup	35
Red	1 cup	26
Regular	1 cup	23
Chinese Bok-Choy	1 cup	19
Chinese Pe-tsai	1 cup	12
Napa	1 cup	9

Green Leafy Vegetables	Amount	Magnesium
Spinach	1 cup	157
Chard	1 cup	150
Beet Greens	1 cup	98
Spinach Souffle	1 cup	41
Collard Greens	1 cup	38
Broccoli Raab	1 cup	23
Kale	1 cup	23
Turnip Greens	1 cup	32
Dandelion Greens	1 cup	25
Mustard Greens	1 cup	21

Squash	Amount	Magnesium
Acorn squash	1 cup	88
Butternut Squash	1 cup	59
Scallop Squash	1 cup	46
Hubbard Squash	1 cup	45
Summer Squash	1 cup	43
Pattypan Squash	1 cup	34
Zucchini	1 cup	34
Crookneck Squash	1 cup	29
Winter Squash	1 cup	27
Spaghetti Squash	1 cup	17

Cooked, Cup Sizes	Amount	Magnesium
Artichokes	1 cup	71
Nopales, Cactus Pad	1 cup	70
Sweet Potato, Mashed	1 cup	59
Okra	1 cup	58
Poi	1 cup	58
Parsnips	1 cup	45
Snow Peas	1 cup	42
Tarro	1 cup	40
Rutabagas	1 cup	39
Beets	1 cup	39
Corn, Yellow	1 cup	39
Potatoes, Mashed, Whole-Milk	1 cup	38
Broccoli	1 cup	33
Brussels Sprouts	1 cup	31
Kohlrabi	1 cup	31
Potatoes, Flesh, Baked	1 cup	30
Asparagus	1 cup	25
Yams, Cubed	1 cup	24
Green Beans	1 cup	23
Onions	1 cup	23
Pumpkin	1 cup	22
Tomatoes, Red	1 cup	22
Shitake Mushrooms	1 cup	20
White Mushrooms	1 cup	19
Celery	1 cup	18
Cauliflower	1 cup	18
Broccolini	1 cup	16
Carrots	1 cup	16
Leeks	1 cup	15
Turnips	1 cup	14
Eggplant	1 cup	11
Bamboo Shoots	1 cup	4

Cooked, Single Pieces	Amount	Magnesium
Russet Potato, Baked	1 Large	90
Red Potato, Baked	1 Large	84
White Potato, Baked	1 Large	81
Artichokes	1 medium	50
Sweet Potato, Apx 5" Long	1 Medium	31
Broccoli, 5"	1 Stalk	29
Corn, Yellow, Apx 5" Long	1 Ear	23
Beets, 2" Diameter	1 Beet	12
Asparagus	4 Spears	8
Broccoli	1 Spear	8
Carrots	1 Large	5
Celery	1 Stalk	4
Okra, Apx 3" Long	1 Pod	4

VEGETABLES, FROZEN

Frozen	Amount	Magnesium
Spinach	1 cup	156
Okra	1 cup	74
Collard Greens	1 cup	51
Corn, Yellow Kernels	1 cup	46
Turnip Greens	1 cup	43
Green Peas, Cooked and Drained	1 cup	35
Rhubarb	1 cup	29
Brussels Sprouts	1 cup	28
Green Beans	1 cup	26
Green Peas & Carrots	1 cup	26
Broccoli	1 cup	24
Kale, Chopped	1 cup	23
Green Peas & Onions	1 cup	23
Butternut Squash	1 cup	22
Asparagus	1 cup	18
Carrots	1 cup	16
Cauliflower	1 cup	16

VEGETABLES, RAW

Bell Peppers	Amount	Magnesium
Red	1 cup	18
Green	1 cup	15
Red	1 medium	14
Yellow	1 medium	13
Green	1 medium	12
Orange	1 medium	na

Green Leafy Vegetables	Amount	Magnesium
Beet Greens	1 cup	37
Chard	1 cup	29
Spinach	1 cup	24
Dandelion Greens	1 cup	20
Mustard Greens	1 cup	18
Collard Greens	1 cup	10
Broccoli, Raab	1 cup	9
Arugula	1 cup	9
Chicory Greens	1 cup	9
Kale	1 cup	7
Watercress	1 cup	7

Lettuce	Amount	Magnesium
Butterhead & Boston	1 cup	7
Romaine	1 cup	7
Green Leaf	1 cup	5
Iceburg	1 cup	5
Red Leaf	1 cup	3

Raw Mushrooms	Amount	Magnesium
Oyster	1 large	27
Portabella	1 each	8
Shiitaki	1 each	5
Shiitaki, Dried	1 each	4
Brown, Italian	1 each	2
Morel	1 each	2
White	1 each	2
Chanterelle	1 each	1
Enoki	1 each	1
Maitake	1 each	0

Seaweed	Amount	Magnesium
Canadian Emi-Tsunomata, Dried	2 tbsp	27
Irishmoss	2 tbsp	14
Kelp	2 tbsp	12
Wakame	2 tbsp	11
Agar	2 tbsp	7
Laver	10 sheets	1

Raw Tomatoes	Amount	Magnesium
Green	1 medium	15
Yellow	1 medium	15
Red	1 medium	14
Orange	1 medium	10
Cherry Tomato	4 each	7
Plumb Tomato	1 each	7

Raw, Single Pieces	Amount	Magnesium
Cucumber, With Peel, Apx 8"	1 each	39
Zucchini, Small Size	1 each	21
Carrots, Large, Apx 8"	1 each	9
Celery, Large, 11-12"	1 each	7
Broccoli	1 spear	7
Green Onions, With Bulb & Top	1 large	5
Onions, 1/4" Slice	1 slice	4
Tomato, Red, 1/4" Thick Slice	1 slice	2
Radishes	1 large	1
Onions, Chopped	1 tbsp	1

Raw, Per Cup	Amount	Magnesium
Butternut Squash	1 cup	48
Lemmon Grass	1 cup	40
Snow Peas	1 cup	24
Green Onions & Scallions	1 cup	20
Cabbage, Savoy	1 cup	20
Tomatoes	1 cup	20
Zucchini	1 cup	20
Summer Squash	1 cup	19
Broccoli	1 cup	18
Cauliflower	1 cup	16
Onions	1 cup	16
Jicama	1 cup	16
Tomatoes, Cherry	1 cup	16
Cucumber, With Peel	1 cup	14
Spirulina, Dried	1 tbsp	14
Celery	1 cup	13
Carrots	1 cup	13
Cabbage, Red	1 cup	11
Belgian Endive	1 cup	9
Cabbage	1 cup	8
Endive	1 cup	8
Radicchio	1 cup	5
Bamboo Shoots	1 cup	5

VINEGAR

Vinegar	Amount	Magnesium
Balsamic	2 tbsp	4
Cidar	2 tbsp	2
Red Wine	2 tbsp	2
Distilled	2 tbsp	0

WAFFLES

Gluten-Free	Amount	Magnesium
VAN'S Original Waffles	1 waffle	15
Waffles, Frozen, Ready-To-Eat	1 waffle	14
Kashi Gluen Free Waffles	1 waffle	0

Waffles	Amount	Magnesium
Ezekiel 4:9, Blueberry	2 waffles	100
Eggo, Nutri-Grain, Original	2 waffles	36
Eggo, Nutri-Grain, Blueberry	2 waffles	35
Kashi, Blueberry	2 waffles	27
Eggo, Thick & Fluffy, Original	2 waffles	18
Eggo, Thick & Fluffy, Brown Sugar	2 waffles	18
Eggo, Chocolate Chip	2 waffles	18
Eggo, Buttermilk	2 waffles	13
Eggo, Home Style	2 waffles	12
Eggo, Blueberry	2 waffles	10
Eggo, StRawberry	2 waffles	10
Plain, Frozen, Ready-To-Heat	4" square	8
Buttermilk, Frozen, Ready-To-Heat	4" square	7

WATER

Water, Bottled	Amount	Magnesium
Gerolsteiner Sparkling Mineral	8 fl oz	24
Evian	8 fl oz	5
Naya, Non-Carbonated	8 fl oz	5
Dannon	8 fl oz	2
Poland Spring	8 fl oz	2
Perrier	8 fl oz	0
Crystal Geyser	8 fl oz	0
Aquafina	8 fl oz	0
Calistoga	8 fl oz	0
Dasani	8 fl oz	0
Distilled	8 fl oz	0
Purified	8 fl oz	0

Water, Tap	Amount	Magnesium
Well Tap Water	8 fl oz	2
Municipal Tap Water	8 fl oz	2

WEINERS

Weiners	Amount	Magnesium
Chicken Frankfurters	1 link	17
Oscar Mayer, Cheese Hot Dogs	1 link	11
Oscar Mayer, Beef Franks, Bun-Length	1 link	9
Beef, Pork, & Turkey, Fat-Free	1 link	8
Turkey Frankfurters	1 link	6
Oscar Mayer, Beef Franks	1 link	6

YOGURT

Yogurt, Greek-Style	Amount	Magnesium
Plain, Non-Fat	5.3 oz	19
Chobani Vanilla, Non-Fat	5.3 oz	16
Vanilla, Non-Fat	5.3 oz	15
Strawberry, Non-Fat	5.3 oz	15
Dannon Oikos, Non-Fat Vanilla	5.3 oz	15
Strawberry, Low-Fat	5.3 oz	15
Chobani Strawberry, Non-Fat	5.3 oz	15
Dannon Oikos, StRawberry	5.3 oz	15

Yogurt	Amount	Magnesium
Plain, Skim Milk	8 oz	43
Plain, Low-Fat	8 oz	39
Fruit Variety, Non-Fat	8 oz	37
Vanilla Flavored, Low-Fat	8 oz	36
Vanilla Flavored, Non-Fat	8 oz	36
Plain, Whole-Milk	8 oz	27

℘

Diabetes Prevention

Bio Bionics©