Young People Get Osteoporosis Too 

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item serving magnesium content
Buckwheat flour 1 cup 301
Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds 1 cup 235
Snacks, trail mix, tropical 1 cup 134

Pumpkin seeds

1 ounce

152
Peanuts, all types, dry-roasted, with salt 1 oz 50
Wheat flour, whole-grain 1 cup 166
Oat bran, raw 1 cup 221
Muffins, oat bran 1 muffin 89
Bulgur, dry 1 cup 230
Cornmeal, whole-grain, yellow 1 cup 155
Barley, pearled, raw 1 cup 158
Spinach, canned, drained 1 cup 163
Spinach, cooked, boiled, drained, without salt 1 cup 157
Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt 1 cup 156
Tomato products, canned, paste, without salt added 1 cup 110
Beet greens, cooked, boiled, drained, without salt 1 cup 98
Okra, frozen, cooked, boiled, drained, without salt 1 cup 94
Cowpeas, (blackeyes, crowder, southern), cooked, boiled, without salt
 		 1 cup 91
Baking chocolate, unsweetened 1 square 93
Candies, semisweet chocolate 1 cup 193
Rice, brown, long-grain, cooked 1 cup 84
Soybeans, mature cooked, boiled, without salt 1 cup 148
Soybeans, mature cooked, boiled, without salt 1 cup 148
Beans, black, mature seeds, cooked, boiled, without salt 1 cup 120
Beans, white, mature seeds, canned 1 cup 134
Lima beans, immature seeds, frozen, baby, cooked, boiled, drained,
without salt		 1 cup 101
Lima beans, large, mature seeds, canned 1 cup 94
Lima beans, large, mature seeds, cooked, boiled, without salt 1 cup 81
Beans, navy, mature seeds, cooked, boiled, without salt 1 cup 96
Beans, baked, canned, with pork and tomato sauce 1 cup 86
Beans, baked, canned, with pork and sweet sauce 1 cup 83
Refried beans, canned 1 cup 83
Beans, kidney, red, mature seeds, cooked, boiled, without salt 1 cup 80
Milk, canned, condensed, sweetened 1 cup 80
Soymilk, original and vanilla, unfortified 1 cup 61
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original 1/2 cup 109
Cereals ready-to-eat, KELLOGG, KELLOGG'S RAISIN BRAN 1 cup 77
Cereals ready-to-eat, KELLOGG, KELLOGG'S FROSTED MINIWHEATS,
bite size		 1 cup 65
Cereals ready-to-eat, KELLOGG'S FROSTED MINI-WHEATS,
original		 1 cup 60
Fast foods, taco 1 large 108
Fast foods, submarine sandwich, with tuna salad, 6" roll 1 sandwich 79
Fish, flatfish (flounder and sole species), cooked, dry heat 1 fillet 74
Fish, halibut, Atlantic and Pacific, cooked, dry heat 1/2 fillet 170

Dock (sorrel), cooked

1/2 cup

60
Chard, Swiss, cooked

1/2 cup

76

Sweet potato, canned, mashed

1/2 cup

61

Artichoke, cooked

1 medium

47

Squash, acorn, baked

1/2 cup cubes

43

Yogurt, low fat varieties

1 cup (8 oz.)

37

Broadbeans, cooked

1/2 cup

36

Source:  USDA National Nutrient Database for Standard Reference

http://www.nal.usda.gov/fnic/foodcomp/Data/SR20/nutrlist/sr20w301.pdf

 
 		  
this page was last updated on:
04/06/2008