How Much Mag­ne­sium is in My Food?

Alternative Medicine - - Editor’s Picks -

Check out this chart from the US De­part­ment of Agri­cul­ture to see how your fa­vorite foods stack up next to those rich­est in mag­ne­sium.

FOOD

Al­monds, dry roasted, 1 ounce

Spinach,

boiled, ½ cup

Cashews, dry roasted, 1 ounce

Peanuts,

Ce­real,

shred­ded wheat, 2 large bis­cuits

Soymilk,

Black beans, cooked, ½ cup

Edamame, shelled, cooked, ½ cup

Peanut but­ter,

Bread,

oil roasted, ¼ cup

plain or vanilla, 1 cup

smooth, 2 ta­ble­spoons

whole wheat, 2 slices

Av­o­cado, cubed, 1 cup

Potato,

Rice, brown, cooked, ½ cup

Yogurt,

baked with skin, 3½ ounces

plain, low-fat, 8 ounces

Breakfast ce­re­als, for­ti­fied with

10% of the DV for mag­ne­sium

Oat­meal,

instant, 1 packet

Kid­ney beans, canned, ½ cup

Banana, 1 medium

Salmon,

Milk,

Atlantic, farmed, cooked, 3 ounces

1 cup

Hal­ibut,

cooked, 3 ounces

Raisins, ½ cup

Chicken breast,

Beef,

ground, 90% lean, pan broiled, 3 ounces

Broc­coli, chopped and cooked, ½ cup

Rice,

white, cooked, ½ cup

Ap­ple, 1 medium

Car­rot,

roasted, 3 ounces

raw, 1 medium

MIL­LIGRAMS (MG) PER SERV­ING

PER­CENT

DV*

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