Food	Magnesium (in mg)
Halibut, cooked, 3 oz	90
Almonds, dry roasted, 1 oz	80
Cashews, dry roasted, 1 oz	75
Spinach, frozen or cooked, one half cup	75
Cereal, shredded wheat, two rectangular biscuits	55
Oatmeal, instant, fortified, prepared with water, 1 cup	55
Potato, baked with skin, one medium	50
Peanuts, dry roasted, 1 oz	50
Wheat bran, crude, 2 tablespoons	45
Yogurt, plain, skim milk, 8 fl oz	45
Bran flakes, three fourths cup	40
Rice, brown, long-grained, cooked, one half cup	40
Avocado, California, one half cup pureed	35
Kidney beans, canned, one half cup	35
Banana, raw, one medium	30
Milk, reduced fat (2%) or fat free, 1 cup	27
Bread, whole wheat, commercially prepared, one slice	25
Raisins, seedless, one fourth cup packed	25
Whole milk, 1 cup	24