Dietary guidelines for magnesium

Maintain high magnesium intake

Magnesium graphic

Magnesium plays an important role in managing kidney stone risks because it helps to reduce the amount of oxalate excreted in the urine. It may also help prevent oxalate from binding with calcium in the urine, a process that can lead to the formation of calcium oxalate or calcium phosphate stones.

According to the Dietary Reference Intakes (DRIs), adult women should consume 320 to 360 mg/day of magnesium. Adult men should consume 400 to 420 mg/day. For information on the magnesium content of specific foods and brands, visit the USDA Nutrient Data Laboratory Web site: foodcomp/search/ or
Peanuts, all types, roasted 1/2 cup 131
Tofu, raw, regular 1/2 cup 127
Peanuts, all types, raw 1/2 cup 123
Broccoli, cooked 2 large stalks 120
Spinach, cooked 1/2 cup 79
Chard, Swiss, cooked 1/2 cup 76
Soybeans, cooked 1/2 cup 74
Tomato paste, canned 1/2 cup 67
Simulated meat products, meat extender 1 ounce 61
Small white beans, cooked 1/2 cup 61
Sweet potato, canned, mashed 1/2 cup 61
Black beans, cooked 1/2 cup 60
Dock (sorrel), cooked 1/2 cup 60
Nuts & seeds, all types 1 ounce 60 avg (9-152)
Pumpkin seeds 1 ounce 152
Chestnuts 1 ounce 9
Chili with beans, canned 1/2 cup 58
White beans, cooked 1/2 cup 57
Baked beans 1/2 cup 55
Navy beans, cooked 1/2 cup 53
Peanut butter 2 tablespoons 51
Succotash, cooked 1/2 cup 51
  1. Bradley L, et al. General guidelines in medical management. In: Resnick MI, Pak CYC, eds. Urolithiasis: A Medical and Surgical Reference. Philadelphia, PA; WD Saunders and Company; 2009:chap 11.

This information is intended to augment, not replace, the advice of your doctor. If you have any questions about this content, please talk to your doctor.