Food Magnesium - a key to strong bones

Food magnesium is needed to prevent and reverse osteoporosis, osteopenia. A 2013 study published in Nutrients  titledMagnesium and Osteoporosis: Current State of Knowledge and Future Research Directions, showed that too little as well as too much magnesium is not good for building strong bones.  See: Food Magnesiium

This need for not too much as well as not too little is one reason why some advise getting our magnesium needs met by our diets, rather than by supplements.

But few food labels include notice of how much magnesium may be in a product and of course fresh foods never include such information.  So

Here is a list of common foods and the amount of magnesium contained in each.

Food magnesium content

If you want to estimate the amount of food magnesium you consume each day this chart may be of some use.

1 oz. of pumpkin seeds yields 152 mg. (One ounce is a small handful.)

1/2 cup of roasted peanuts is 131. mg. (A large handful.

1/2 cup raw, regular tofu gives 127 mg

1/2 cup raw peanuts 123 mg ( Special Note: peanuts found raw in store bins often contain traces of a mold that is a known carcinogen. This is one food that might be better bought packaged.)


2 large stalks of broccoli, cooked 120 mg (most people do not eat that much broccoli at a meal!)

1/2 cup of 100% bran cereal is also rich source. It gives 128.7 mg of magnesium.

A 1/2 cup of Oat bran yields 96.4 mg.

1 cup of cooked brown rices gives 83.8 mg.

1 ox of almonds (about 22 almonds) yields 81.1 mg.


1/2 cup of cooked chopped spinach gives 78.3 mg.

1/2 cup of cooked chopped Swiss chard gives 75.2 mg.

1/2 cup of canned tomato paste yields 67mg.

1/2 cup of cooked lima beans offers 62.9 mg.


2 shredded wheat biscuits give 54.3 mg.

1 oz of hazelnuts is 49 mg.

1/2 cup of cooked sliced Okra give 45.6 mg.

1/2 cup of cooked black eyed peas is 42.8 mg.

1 medium banana is 34.2 mg.

As you can see from the above vegetarians and vegans should have no problem getting enough magnesium.  Rather for some, too much magnesium could be a problem. See the article suggested above: Food and Magnesiium

NOTE: If you are wondering how much magnesium should be in your diet each day, go to the page about Magnesium dosing.

Some other pages worth reading:

1. The role of caffeine in Osteopenia, Osteoporosis

2. Dehydration and bone loss

3. Diet and Osteopenia, Osteoporosis