> ## Content Index > Fetch the complete content index at: https://www.foodconsumer.org/llms.txt > Use this file to discover other available public pages before exploring further. # Magnesium rich foods - URL: https://www.foodconsumer.org/magnesium_rich_foods/ - Published: 2007-03-02T12:03:00.000Z - Updated: 2026-09-15T12:19:41.000Z - Description: A USDA Standard Reference table ranks foods by magnesium per common measure. Whole-groat buckwheat flour leads at 301 mg per cup, followed by trail mix with chocolate chips at 235 mg, dry bulgur at 230 mg and raw oat bran at 221 mg. - Author: Food Consumer - Tags: Food Chemicals, Magnesium, #vivvo-import **USDA National Nutrient Database for Standard Reference, Release 21** **Magnesium, Mg (mg) Content of Selected Foods per Common Measure, sorted by nutrient content** **NDB\_No, Description, Weight (g), Common Measure, Content per Measure** 20011 Buckwheat flour, whole-groat 120 1 cup 301 19062 Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 146 1 cup 235 20012 Bulgur, dry 140 1 cup 230 20033 Oat bran, raw 94 1 cup 221 19080 Candies, semisweet chocolate 168 1 cup 193 15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 159 1/2 fillet 170 20080 Wheat flour, whole-grain 120 1 cup 166 11461 Spinach, canned, drained solids 214 1 cup 163 20005 Barley, pearled, raw 200 1 cup 158 11458 Spinach, cooked, boiled, drained, without salt 180 1 cup 157 11464 Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 190 1 cup 156 20020 Cornmeal, whole-grain, yellow 122 1 cup 155 12516 Seeds, pumpkin and squash seed kernels, roasted, with salt added 28.35 1 oz (142 seeds) 151 16109 Soybeans, mature cooked, boiled, without salt 172 1 cup 148 19061 Snacks, trail mix, tropical 140 1 cup 134 16051 Beans, white, mature seeds, canned 262 1 cup 134 16015 Beans, black, mature seeds, cooked, boiled, without salt 172 1 cup 120 11546 Tomato products, canned, paste, without salt added 262 1 cup 110 08001 Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 30 1/2 cup 109 11451 Soybeans, green, cooked, boiled, drained, without salt 180 1 cup 108 21082 Fast foods, taco 263 1 large 108 12078 Nuts, brazilnuts, dried, unblanched 28.35 1 oz (6-8 nuts) 107 11040 Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt 180 1 cup 101 11087 Beet greens, cooked, boiled, drained, without salt 144 1 cup 98 16038 Beans, navy, mature seeds, cooked, boiled, without salt 182 1 cup 96 16103 Refried beans, canned, traditional style (includes USDA commodity) 252 1 cup 96 16073 Lima beans, large, mature seeds, canned 241 1 cup 94 11281 Okra, frozen, cooked, boiled, drained, without salt 184 1 cup 94 19078 Baking chocolate, unsweetened, squares 28.35 1 square 93 16063 Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt 172 1 cup 91 15037 Fish, halibut, Atlantic and Pacific, cooked, dry heat 85 3 oz 91 18283 Muffins, oat bran 57 1 muffin 89 16025 Beans, great northern, mature seeds, cooked, boiled, without salt 177 1 cup 89 20034 Oat bran, cooked 219 1 cup 88 16011 Beans, baked, canned, with pork and tomato sauce 253 1 cup 86 11192 Cowpeas (Blackeyes), immature seeds, cooked, boiled, drained, without salt 165 1 cup 86 20010 Buckwheat groats, roasted, cooked 168 1 cup 86 16043 Beans, pinto, mature seeds, cooked, boiled, without salt 171 1 cup 86 21077 Fast foods, frijoles with cheese 167 1 cup 85 11196 Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt 170 1 cup 85 20037 Rice, brown, long-grain, cooked 195 1 cup 84 16010 Beans, baked, canned, with pork and sweet sauce 253 1 cup 83 16072 Lima beans, large, mature seeds, cooked, boiled, without salt 188 1 cup 81 16033 Beans, kidney, red, mature seeds, cooked, boiled, without salt 177 1 cup 80 01095 Milk, canned, condensed, sweetened 306 1 cup 80 21126 Fast foods, submarine sandwich, with tuna salad 256 1 sandwich, 6" roll 79 Originally published at http://www.nal.usda.gov/fnic/foodcomp/Data/SR21/nutrlist/sr21w304.pdf