What is the number one food for magnesium?

my.clevelandclinic.org - Magnesium-Rich Food Information - Cleveland Clinic

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Recommended Dietary Allowances for adults:

Men: 400–420 mg

400–420 mg Women: 310–320 mg

How much magnesium is in your food?

Pumpkin seed - kernels: Serving Size 1 oz, 168 mg

Almonds, dry roasted: Serving Size 1 oz, 80 mg

Spinach, boiled: Serving Size ½ cup, 78 mg

Cashews, dry roasted: Serving Size 1 oz, 74 mg

Pumpkin seeds in shell: Serving Size 1 oz, 74 mg

Peanuts, oil roasted: Serving Size ¼ cup, 63 mg

Cereal, shredded wheat: Serving Size 2 large biscuits, 61 mg

Soymilk, plain or vanilla: Serving Size 1 cup, 61 mg

Black beans, cooked: Serving Size ½ cup, 60 mg

Edamame, shelled, cooked: Serving Size ½ cup, 50 mg

Dark chocolate -60-69% cacoa: Serving Size 1 oz, 50 mg

Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg

Bread, whole wheat: Serving Size 2 slices, 46 mg

Avocado, cubed: Serving Size 1 cup, 44 mg

Potato, baked with skin: Serving Size 3.5 oz, 43 mg

Rice, brown, cooked: Serving Size ½ cup, 42 mg

Yogurt, plain, low fat: Serving Size 8 oz, 42 mg

Breakfast cereals fortified: Serving Size 10% fortification, 40 mg

Oatmeal, instant: Serving Size 1 packet, 36 mg

Kidney beans, canned: Serving Size ½ cup, 35 mg

Banana: Serving Size 1 medium, 32 mg

Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg

Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg

Milk: Serving Size 1 cup, 24–27 mg

Halibut, cooked: Serving Size 3 oz, 24 mg

Raisins: Serving Size ½ cup, 23 mg

Chicken breast, roasted: Serving Size 3 oz, 22 mg

Beef, ground, 90% lean: Serving Size 3 oz, 20 mg

Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg

Rice, white, cooked: Serving Size ½ cup, 10 mg

Apple: Serving Size 1 medium, 9 mg

Carrot, raw: Serving Size 1 medium, 7 mg

In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day. For additional information please visit The U.S. Department of Agriculture’s (USDA’s) Nutrient Database website (see References) which lists the nutrient content of many foods and where you can search a comprehensive list of foods for magnesium content.

Can too much or too little magnesium be harmful?

The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit, unless recommended by a healthcare provider. Cramps and diarrhea are common side effects.

Magnesium deficiency

A deficiency due to low dietary intake is not common in healthy people. However, ongoing low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, Crohn's disease, celiac disease, or intestinal surgery, and/or the use of certain medications, can lead to magnesium deficiency.

The early signs of magnesium deficiency include:

Loss of appetite.

Nausea.

Vomiting.

Fatigue.

Weakness.

As magnesium deficiency gets worse, other symptoms may occur, including:

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How much caffeine does 100% dark chocolate have?

Lindt. From Lindt: "Generally, 30g of dark chocolate contains about 20mg of caffeine".

caffeineinformer.com - Caffeine in Dark Chocolate

Dark Chocolate

Caffeine Amount 8 mg

Caffeine strength LOW

Calories 0

Serving size 1 square

Dark chocolate comes in vast number of different formulations and brands. Like coffee, caffeine amounts in chocolate varies significantly. Dark chocolates have a higher amount of cacao, and therefore more caffeine.

Generic dark chocolate

The data above is an averaged amount: There is 8 mg caffeine in a 10 g piece of dark chocolate.

Data from the USDA shows the following:

70-85% dark has 80 mg caffeine per 100 g chocolate.

60-69% dark has 86 mg caffeine per 100 g chocolate.

45-59% dark has 43 mg caffeine per 100 g chocolate.

Most bars have 10 pieces of chocolate in a bar.

Lindt

From Lindt: "Generally, 30g of dark chocolate contains about 20mg of caffeine".

Ghirardelli

60% Intense Dark: 109 mg /100 g

72% Cacao Twilight Delight: 22 mg/17 g square or 128 mg/100 g

86% Cacao Midnight Reverie: 20 mg/13 g square or 152.45 mg/100 g

Espresso Escape: 17 mg/13 g square or 129 mg/100 g

Toffee Interlude: 9 mg/13 g square or 70 mg/100 g

Where To Buy

See more Dark Chocolate at Amazon.com

Ingredients in Dark Chocolate Varies

Is Dark Chocolate high in caffeine?

Last updated on 24 Feb 2021. Suggestions or corrections? USDA database at https://fdc.nal.usda.gov/ Ghirardelli customer service and http://www.ghirardelli.com/ Last updated on 24 Feb 2021. Suggestions or corrections? Send Feedback