Athlete Food Based Magnesium Sources

Magnesium is Found in the following food sources:


 Food                           Serving Size              Mg/ Serving Size              

Pumpkin seeds                    30g (2 tbsp)               160mg
Almonds                                30g (2 tbsp)               90mg
Wholegrain bread                100g (2 slices)          85mg
Beans or lentils                    200g (cooked)           80mg
Cashew nuts                        30g (2 tbsp)               83mg
Rice                                        75g                             82mg
Brazil nuts                             30g (2 tbsp)               68mg
Spinach                                 80g                             64mg
Sesame seeds                      30g (2 tbsp)               60mg
Peanuts                                 30g (2 tbsp)               55mg
Baked potato                         200g                           50mg
Walnuts                                 30g (2 tbsp)               48mg
Banana                                  120g                           35mg
Broccoli                                  80g                             24mg


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