Review Article
The Importance of Magnesium in Clinical Healthcare
Table 7
Common food sources of magnesium (in mg per serving or 100 gm).
| Seeds | Mg/serving | (i) Hemp seeds (100 gm) | 700 | (ii) Pumpkin seeds (100 gm) | 535 | (iii) Flax seeds (100 gm) | 392 | (iv) Brazil nuts (100 gm) | 376 |
| Carbohydrates | Mg/serving | (i) Whole wheat bread (2 slices) | 46 | (ii) Baked potato (3.5 ounces) | 43 | (iii) Rice, brown rice (1/2 cup) | 42 | (iv) Kidney beans (1/2 cup) | 35 | (v) White rice (1/2 cup) | 10 |
| Greens | | (i) Boiled spinach (1/2 cup) | 78 | (ii) Avocado (cubed 1 cup) | 44 | (iii) Broccoli (chopped, cooked 1/2 cup) | 12 |
| Others | | (i) Yogurt (low-fat 8 ounces) | 42 | (ii) Milk (8 ounces) | 24–27 | (iii) Farmed Atlantic Salmon (3 ounces) | 26 | (iv) Cooked halibut (3 ounces) | 24 | (v) Roasted chicken breast (3 ounces) | 22 | (vi) Chopped and cooked beef (3 ounces) | 20 | (vii) Apple | 9 | (viii) Raw carrots (one medium) | 7 | (ix) Raisins (1/2 cup) | 23 |
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Source: the US Department of Agriculture’s (USDA) Nutrient Database website.
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