Magnesium (400 mg per day recommended for an average, healthy 25-year-old male) 1. Pumpkin seeds (pepitas), 2.6 oz (2 oz = 300 mg) 2. Watermelon seeds, dried, 2.8 oz (2 oz = 288 mg) 3. Peanuts, 1.6 cups (1 cup = 245 mg) 4. Halibut, cooked, 1.2 fillets (half a fillet = 170 mg) 5. Almonds, 5 oz (2 oz = 160 mg) 6. Spinach, 2.5 cups (1 cup = 157 mg) 7. Soybeans, cooked, 2.7 cups (1 cup = 148 mg) 8. Cashews, 5.5 oz (2 oz = 146 mg) 9. Pine nuts, 5.7 oz (2 oz = 140 mg) 10. Brazil nuts, 6.3 tbsp (2 tbsp = 128 mg)
