Magnesium dietary sources
| Food | Serving size | Magnesium (mg) |
|---|---|---|
| Pumpkin seeds | One-third cup | 400 |
| Spinach | 1 cup cooked | 160 |
| Mixed nuts | One-third cup | 160 |
| Beans and lentils | 1 cup cooked | 150 |
| Fish | 4 oz | 100 |
| Dark chocolate | 1 square (about 1 oz) | 100 |
| Brown rice | 1 cup cooked | 90 |
| Yogurt (non-fat, plain) | 1 cup | 50 |
| Banana | 1 medium sized | 40 |
| Avocado | One-half medium sized | 30 |