MAGNESIUM

Food                                                    Magnesium
                                                             (mg)

All-Bran (1/2 cup)                                            120
Black or navy beans (1 cup cooked)                        105-120
Great Northern or pinto beans (1 cup cooked)                90-95
Brown rice (1 cup cooked)                                      85
Almonds or cashews (3 Tbs.)                                 75-85
Garbanzos (chickpeas) or lima beans (1 cup cooked)             80
Kellogg's Raisin Bran (1 cup)                                  80
Spinach (1/2 cup cooked)                                       75
Lentils (1 cup cooked)                                         70
Grape-Nuts (1/2 cup)                                           60
Multi-Bran Chex or Wheat Chex (1 cup)                          60
Baked potato, with skin (1-7 oz.)                              55
Seafood (4 oz. cooked)                                      35-55
Peanuts (1/5 cup) or peanut butter (2 Tbs.)                    50
Whole wheat bread (2 slices--2 oz.)                            50
Acorn squash (1/2 cup cooked)                                  45
Yogurt (1 cup)                                              35-45
Banana (1)                                                     35
Peas (1/2 cup cooked)                                          35
Watermelon (2 cups)                                            35
Chocolate, semisweet or sweet (1 oz.)                       30-35
Milk (1 cup)                                                30-35
Grapefruit, orange, or prune juice (1 cup)                  25-35
Beef, pork, or poultry (4 oz. cooked)                       20-35
Butternut squash (1/2 cup cooked)                              30
Cheerios or Wheaties (1 cup)                                   30
Broccoli (1/2 cup cooked)                                      20
White rice (1 cup cooked)                                      20
White bread (2 slices--2 oz.)                                  15
Kellogg's Corn Flakes (1 cup) or Frosted Flakes (3/4 cup)       0

Chart compiled by Ingrid VanTuinen.

Sources: USDA and manufacturers.

RELATED ARTICLE: THE BOTTOM LINE

* The average American gets too little magnesium from food. The richest sources are legumes, nuts, whole grains and whole-grain breads and cereals, and some vegetables.

* Too little magnesium in the diet could increase the risk of diabetes, high blood pressure, heart disease, and stroke, but the evidence isn't conclusive.

* With the possible exception of treating migraines, there's no good evidence that getting more than the recommended levels of magnesium (see "Getting Enough?")--from food or supplements--provides any additional benefits.

COPYRIGHT 1998 Center for Science in the Public Interest
COPYRIGHT 2008 Gale, Cengage Learning