Food Sources of Magnesium
Magnesium is a mineral that helps the muscle, nerve, heart and blood pressure function as
normal. It also helps keep your bones strong. Medicines used to treat cancer, diuretics, and
antibiotics may cause low magnesium levels. If you require a magnesium supplement, your
healthcare team will provide guidance.
Magnesium is found in many foods. Eating many types of foods, like fruits, vegetables and
whole grains can help you meet your magnesium needs. Avoid overcooking foods as this can
lower the magnesium content.
To learn more about the magnesium content in foods refer to the USDA National Nutrient
Database for Standard Reference (http://ndb.nal.usda.gov/).
Daily Magnesium Recommendations in Milligrams (mg)
Vegetables Spinach, chard, broccoli, avocado, artichoke, squash, and potato with
Fish Halibut, Pollack, Tuna, Crabmeat, Salmon, Bluefish
Fruits Bananas, dried apricots, raisins, kiwi, prunes, watermelon
Dairy Milk, yogurt
Seeds, Nuts, Legumes Peanut butter, peanuts, almonds, cashews, baked beans, soy products,
lentils, hummus (chickpea dip), pumpkin seeds, Tahini (sesame paste)
Grains Brown rice, whole-wheat bread, oatmeal, wheat-germ, 100% bran, bran
flakes, shredded wheat cereal
Other Chocolate bar, cocoa powder, blackstrap molasses, shrimp
1-3 80 80
4-8 130 130
9-13 240 240
14-18 410 360 400 360
19-30 400 310 350 310
31+ 420 320 360 320
What is the most important thing you learned from this handout?
What changes will you make in your diet/lifestyle, based on what you learned today?
If you are a UW Health patient and have more questions please contact UW Health at one of the
phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition
Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s
Hospital (AFCH) can be reached at: (608) 890-5500
Nutrition clinics for UW Medical Foundation (UWMF) can be reached at:
Your health care team may have given you this information as part of your care. If so, please use it and call if you
have any questions. If this information was not given to you as part of your care, please check with your doctor. This
is not medical advice. This is not to be used for diagnosis or treatment of any medical condition. Because each
person’s health needs are different, you should talk with your doctor or others on your health care team when using
this information. If you have an emergency, please call 911. Copyright © 2/2016 University of Wisconsin Hospitals
and Clinics Authority. All rights reserved. Produced by the Clinical Nutrition Services Department and the Department
of Nursing. HF#464