Magnesium Content of Foods
|Type of Food||Food||Serving Size||Milligrams Magnesium|
|Nuts and Seeds|
|Almonds, dried||2 oz||168|
|Brazil Nuts, Dried||2 T||128|
|Cashew Nuts, Dry Roasted||2 oz||148|
|Coconut, Dried||2 oz||52|
|Flax Seed||2 T||70|
|Peanuts, Dry Roasted||2 oz||98|
|Peanut Butter, Natural||2 T||51|
|Pumpkin Seeds, Dried||2 oz||304|
|Sesame Seeds, Whole, Dried||2 oz||64|
|Sunflower Seeds, Kernels, Dried||2oz||200|
|Walnuts, Black, Dried||2 oz||114|
|Watermelon Seeds, Dried||2 oz||292|
|Chard, Boiled||1/2 cup||76|
|Collard Greens, Boiled||1/2 cup||26|
|Kale, Boiled||1/2 cup||12|
|Spinach, Boiled||1/2 cup||79|
|Spinach, Raw||1 cup||44|
|Turnip Greens, Boiled||1/2 cup||16|
|Seaweed, Kelp||3.5 oz||121|
|Seaweed, Spirulina, dried||3.5 oz||195|
|Barley, Pearled, Cooked||1/2 cup||17|
|Barley, Whole Grain, Cooked||1/2 cup||61|
|Corn, Yellow, Cooked||1/2 cup||26|
|Quinoa, Cooked||1/2 cup||89|
|Buckwheat Groats, Cooked||1/2 cup||51|
|Millet, Whole Grain, Cooked||1/2 cup||53|
|Oats, Bran||1/2 cup||96|
|Oats, Whole Grain, Cooked||1/2 cup||56|
|Oatmeal, Quick, Regular, or Instant, Cooked||1/2 cup||56|
|Rice, Long Grain Brown, Cooked||1/2 cup||42|
|Rice, Long Grain, White, Cooked||1/2 cup||13|
|Rice, Wild, Cooked||1/2 cup||27|
|Rye, Whole Grain||1/2 cup||35|
|Wheat, Bran||2 T||10|
|Wheat, Bulgur, Cooked||1/2 cup||29|
|Wheat, Couscous, Cooked||1/2 cup||15|
|Wheat Germ, Raw||1/4 cup||69|
|Wheat Germ, Toasted||1/4 cup||91|
|Adzuki Beans, Boiled||1/2 cup||60|
|Black Beans, Boiled||1/2 cup||61|
|Cowpeas (Black-eye). Boiled||1/2 cup||43|
|Great Northern Beans, Boiled||1/2 cup||44|
|Green Snap/String Beans, Boiled1||1/2 cup||16|
|Green Peas-Boiled||1/2 cup||16|
|Kidney Beans, Red, Boiled||1/2 cup||40|
|Lentils, Boiled||1/2 cup||36|
|Lima Beans, Boiled||1/2 cup||41|
|Navy Beans, Boiled||1/2 cup||54|
|Pinto Beans, Boiled||1/2 cup||48|
|Soybeans, Boiled||1/2 cup||74|
|Tofu, Raw||1/2 cup||127|
|Tempeh, Cooked||1/2 cup||58|
|Blackstrap Molasses||2 T||86|
|Chocolate, Unsweetened||1 oz||88|
|Fruits & Vegetables|
|Acorn Squash, Baked||1/2 cup cubes||43|
|Apple, Raw w Skin||1 medium||6|
|Avocado, California||1 medium||70|
|Avocado, Florida||1 medium||104|
|Beets, Boiled||1/2 cup||31|
|Broccoli, Boiled||1/2 cup||19|
|Cantaloupe||1/2 cup pieces||9|
|Carrots, Raw||1 Medium||11|
|Cauliflower, Boiled||1/2 cup||17|
|Cucumber, Raw||1/2 cup sliced||6|
|Dates, Dried||5 dates||15|
|Grapes||1/2 cup variety kinds||3|
|Mushrooms, Boiled||1/2 cup, pieces||10|
|Okra, Boiled||1/2 cup, sliced||46|
|Onions, Boiled||1/2 cup||11|
|Orange||1 medium navel||15|
|Peppers, Sweet, Raw||1 cup, chopped||10|
|Potato, White, Baked w Skin||1 potato||55|
|Potato, White, Baked w/o Skin||1 potato||39|
|Potato, White, Boiled w/o Skin||1 potato||26|
|Potato, Sweet, Boiled w/o Skin||1/2 cup mashed||16|
|Tomato, Raw, Ripe||1 tomato||13|
|Tomato, Boiled||1/2 cup||16|
|Zucchini, Boiled||1/2 cup sliced||19|
|Beef, Brisket, Braised||3.5 oz||24|
|Beef, Ground, Lean, Broiled well done||3.5 oz||24|
|Beef, Tenderloin, Lean, Roasted||3.5 oz||30|
|Chicken, Dark Meat, w/o Skin, Roasted||3.5 oz||23|
|Chicken, Light Meat, w/o skin||3.5 oz||27|
|Seafood, Halibut, Baked/Broiled||3 oz||78|
|Seafood, Salmon, Sockeye, Baked/Broiled||3 oz||20|
|Seafood, Shrimp, Boiled||3 oz||29|
|Seafood, Tuna, Skipjack, Baked/Broiled||3 oz||37|
|Ham, Roasted||3.5 oz||17|
|Turkey Breast, Smoked||3.5 oz||22|
|Milk, Cow, 2%||8 oz||33|
|Milk, Nonfat||8 ox||28|
|Milk, Goat||8 oz||34|
|Milk, Soy||8 oz||45|
Sources: Bowes and Church's Food Values of Portions Commonly Used, Sixteenth Edition; Food Processor for Windows [Nutrition Analysis Software]. Version 7.60. Salem, OR: ESHA Research; 2000 Dec; USDA Nutrient Database.
Calendar: Dallas-Fort Worth
Veggie, Earth, Animal, Green & Related Events
November 20-December 15, 2011
This calendar covers an extended period of time. Changes happen. If we are informed of changes, they will be posted here and designated Changed. But we don't always get notified so please email me or call number listed before driving to an event. We also add events as we hear of them. Look for NEW.
Sun, Nov 20 - All-vegan, all-you-can-eat buffet from 12 noon until 2 pm. New Start Veg, (972 243-0507) 2330 Royal Lane, ste 900, Dallas 75229. Just west of I-35 on the south side of Royal. Call host for info: James Bisby 469-371-1938
Sun, Nov 20 - Dallas Trekkers group walks at White Rock Lake at 8 m. Meet at Doctors Hospital, 9330 Poppy Drive, Dallas. 972-489-3072 for more information. Small charge.
Sun, Nov 20 - Transition Dallas Hub potluck and meeting in Carrollton. Discuss Transition Town Initiative goals of localizing food production. lowering our carbon footprint, and building community. RSVP to firstname.lastname@example.org for location. 6 pm, bring dish to share.
Sun, Nov 20 - Dr. Melanie Joy will speak at 7 pm at First Unitarian Church, 4015 Normandy Avenue, (Preston Rd at St Andrews) Room Room #305, Dallas, 75205. Dr. Joy is the author of Why We Love Dogs, Eat Pigs, and Wear Cows. Using powerful imagery, thought-provoking analyses, and a compelling narrative, Dr. Joy says how, although unjust ideologies (racism, sexism, ableism, carnism, etc.) all are unique, the mentality that enables such interlocking systems is strikingly similar. When unnoticed, these ideologies can cause us to act against our core values, our own interests, and the interests of others. Free
Mon, Nov 21 - The Dallas Chapter of Native Plant Society meets. Social time begins at 6:30 with refreshments at the back. A speaker is scheduled at 7:30 pm. REI store, located on the north side of LBJ between Midway and Welch. Take the stairs to the second floor and turn left to find the meeting rooms. Free
Tue, Nov 22 - North Texas River Runners Club meet at 7 pm at the Lake Arlington Meeting Room, Richard Simpson Park, 6300 West Arkansas Lane, Arlington. NTRR, P.O. Box 171522, Arlington, TX 76003
Thu, Nov 24 - Gentle Thanksgiving Veg'n Buffet at 1 pm
Madras Pavilion, 101 S Coit #359, Richardson, 75080. PLEASE RSVP to Terry if you are coming so we will have a large enough table for all at 817 443-2553 or email@example.com Madras Pavilion is having a special vegetarian buffet and several vegan choices are available. You will pay for your own food and beverage. Good veg'n, animal, and earth-friendly camaraderie is free for all!
Sat, Nov 26 Vegan Potluck, Come share vegan recipes, good vegan food, and good veg company on the 4th Saturday of each month at 5:00 pm at Westside Unitarian Universalist Church, located at 901 Page Avenue, Fort Worth, Texas 76110. Contact Russell at firstname.lastname@example.org for more information.
Thu, Dec 1 - North Texas chapter of Native Plant
Society meets at 7 pm at Fort Worth Botanic Garden, located off University
Drive west of downtown at 3220 Botanic Garden Boulevard. From Interstate
30, exit north on University Drive; the Botanic Garden begins on the west
side of the street. Free
Sat, Dec 3 - Fort Worth Vegetarian Society monthly dinner at Spiral Diner, 6:30 pm. 1314 W Magnolia at 6th, Fort Worth. No reservation necessary; look for FWVS sign. Event is free except for cost of your food and beverage.
Sat, Dec 3 - SPCA of Texas’ Pet Grief recovery program for those grieving the loss of a beloved companion animal. Meet at 1 pm at the conference room at SPCA of Texas, 2400 Lone Star Drive, Dallas. Free.
Sun, Dec 4- Sustainable Sunday: Vegan Buffet every first Sunday at Papaya Garden, 1201 W. Airport Frwy #100, 817 684-9378, Euless on the corner of Airport Fwy (Hwy 183) and Industrial from 11:30 am to 2:00 pm. Fort Worth Vegetarian Society has a table if you want to ask for them at door.
Mon, Dec 5 - Fort Worth Bicycling Association meeting at 7 pm at the University of North Texas Health Science Center, 3500 Camp Bowie Blvd., Fort Worth, TX, Building #2, room 2-100. Park in lot A and enter the lower level. Look for the yellow FWBA signs. Free
Tue, Dec 6 - Sustainable East Dinner at 7 pm to socialize, get-acquainted, and plan an abundant future for the eastern area of DFW which is energy-lean, time-rich, less stressful, healthier and happier. Come meet some new people and get involved in this Transition Initiative to build a resilient local economy for a bioregion that is from the towns around Lake Ray Hubbard to the area around Lake Tawakoni and from I-30 to I-20, give or take a few miles. For those who are interested in general sustainability in their own community. Networking and documentaries, of course, but also talks about organic gardening, Permaculture, green building/remodeling, homesteading skills plus invitations to public officials to make our communities more sustainable. Koung's Thai Restaurant, vegetarian and vegan options available here at 2006 S Goliad St, Ste 218, Rockwall on the corner of I-30 and SH 205 (Goliad St). Please RSVP to Terry at 972 251-1532 or email@example.com
Thu, Dec 8 - Fort Worth Audubon Society meets 7:30
pm, Research and Education (RES) Bldg, Everett Hall, Room 100, at the
University of North Texas Health Science Center (formerly Texas College of
Osteopathic Medicine) at 3500 Camp Bowie Boulevard at Montgomery, Fort
Sat, Dec 10 - Black Vegetarian Society of Texas food preparation class will be at 11:30 am, at the Nash-Davis Recreation Center, 3710 N. Hampton Rd, West Dallas (214.670.6194). We eat what we prepare. The cost is just $10 for BVSTX members and $15 for BVSTX friends. Fees for the class may be mailed to: BVST, P O Box 116950, Carrollton, TX 75011-6950
Sat, Dec 10 - Bird and nature walk on interpretive wetlands trail at Texas Fisheries Center, 5550 F.M. 2495, Athens, 75752. Entry fees apply. 903 676-2277.
Sat, Dec 10 - White Rock Lake Cleanup. Walk and talk while helping to pick up trash and recyclables at White Rock Lake Park. Meet from 8 am - 9 am at the Love of the Lake office, 1152 N Buckner Blvd, #123, Dallas, on the Northeast corner of Garland Rd. and Buckner Blvd for a free continental breakfast that includes free juice, coffee, other goodies. Gloves, trash bags, etc. provided. There are always birds and wildflowers to enjoy. Clean-up finished by 11 am.
Sat, Dec 10 - Guided Trinity River Expedition via canoe. In addition to seeing the beauty (and sometimes the lack of same) of the river, veteran canoe guide Charles Allen will point out American Indian sites and other historical artifacts as you paddle. From 8:30 am until mid-afternoon. $45 payable when reservation made. Trips are rain or shine. Other details by calling 214-941-1757. Although trips may change because of local boating conditions, scheduled trip is for West Fork, Hwy. 157 to Hwy. 360, 7 miles, River Legacy park, proximity of Bird's Fort site, Woodbine sandstone, seldom paddled, difficult access.
Sat, Dec 10 - Holiday Market from 9 am - 3 pm. White Rock Local Market 702 N. Buckner Blvd, at the corner of Northcliff Dr. in Dallas.
Wed, Dec 14 - Free Attorneys from 5:30 pm to 8 pm by the Dallas Bar at 214 220-7476. Lawyers answer any kind of legal question. You remain anonymous.
Wed, Dec14 - Arlington Conservation Council meets at 7 pm, Fielder Museum,1616 W. Abram St at Fielder, Arlington.
Thu, Dec 15 - Audubon Dallas meets at 7 pm at Trinity River Audubon Center..Trinity River Audubon Center' (TRAC), 6500 South Loop 12, Dallas, 75217. 214 398-8722. Free.
Thu, Dec15 - Trinity River Audubon Center's (TRAC) free day. Take a hike, listen for frogs, watch the river roll by, enjoy the LEEDs building.. Free all day. all day and evening at 6500 South Loop 12, Dallas, TX 75217. TRAC is an amazing place.
Sat, Dec 24 - Vegan potluck from 5-7 pm at Westside UU Church, 901 Page Av, Fort Worth, 76110. Free and open to all. Bring a vegan dish to share.
Remember that we make additions and sometimes changes or deletions to the calendar all month. Check back and find changes/additions here: http://cyberparent.com/dfw/index.htm
Have an event related to the planet, outdoors, veg food, animals, local food, sustainability, or green building/remodeling? Please fill out our form here.
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