Foods high in Magnesium (USDA Foundation)

Magnesium supports muscle and nerve function, blood sugar control, and bone health.

FDA daily value: 420 mg

Diet All Vegetarian Vegan
Source All Canadian (CNF) USDA SR Legacy USDA Foundation

Showing 101-150 of 420 foods.

# Food Category Per 100 g % DV
101 Figs, dried, uncooked Fruits and Fruit Juices 67.60 mg 16%
102 Figs, dried, uncooked Fruits and Fruit Juices 67.60 mg 16%
103 Snow crab, legs only, frozen Finfish and Shellfish Products 58.37 mg 14%
104 Restaurant, Latino, pupusas con frijoles (pupusas, bean) Restaurant Foods 53.60 mg 13%
105 Tomato, paste, canned, without salt added Vegetables and Vegetable Products 49.61 mg 12%
106 Collards, raw Vegetables and Vegetable Products 49.51 mg 12%
107 Mustard, prepared, yellow Spices and Herbs 47.70 mg 11%
108 Scallops, bay, Patagonian, frozen, wild caught Finfish and Shellfish Products 46.44 mg 11%
109 Flour, semolina, fine Cereal Grains and Pasta 46.28 mg 11%
110 Egg, whole, dried Dairy and Egg Products 44.60 mg 11%
111 Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated Finfish and Shellfish Products 43.08 mg 10%
112 Arugula, baby, raw Vegetables and Vegetable Products 42.65 mg 10%
113 Fonio, grain, dry, raw Cereal Grains and Pasta 39.10 mg 9%
114 Lobster, tail only, frozen, wild caught Finfish and Shellfish Products 39.04 mg 9%
115 Pork, cured, bacon, cooked, restaurant Pork Products 36.50 mg 9%
116 Flour, wheat, all-purpose, unenriched, unbleached Cereal Grains and Pasta 36.10 mg 9%
117 Flour, bread, white, enriched, unbleached Cereal Grains and Pasta 35.90 mg 9%
118 Tuna, ahi or yellowfin, frozen, wild caught Finfish and Shellfish Products 35.48 mg 8%
119 Cheese, parmesan, grated, refrigerated Dairy and Egg Products 35.37 mg 8%
120 Flour, semolina, coarse and semi-coarse Cereal Grains and Pasta 35.21 mg 8%
121 Cheese, parmesan, grated Dairy and Egg Products 34.90 mg 8%
122 Cheese, pasteurized process cheese food or product, American, singles Dairy and Egg Products 34.60 mg 8%
123 Plantains, ripe, raw Fruits and Fruit Juices 33.93 mg 8%
124 Flour, cassava Vegetables and Vegetable Products 33.56 mg 8%
125 Cheese, swiss Dairy and Egg Products 33.40 mg 8%
126 Cheese, swiss Dairy and Egg Products 33.40 mg 8%
127 Flour, wheat, all-purpose, enriched, unbleached Cereal Grains and Pasta 33.30 mg 8%
128 Avocado, Hass, peeled, raw Fruits and Fruit Juices 32.80 mg 8%
129 Kale, raw Vegetables and Vegetable Products 32.70 mg 8%
130 Beans, black, canned, sodium added, drained and rinsed Legumes and Legume Products 32.54 mg 8%
131 Cookies, oatmeal, soft, with raisins Baked Products 32.40 mg 8%
132 Chicken, broiler or fryers, breast, skinless, boneless, meat only, cooked, braised Poultry Products 32.00 mg 8%
133 Plantains, overripe, raw Fruits and Fruit Juices 31.73 mg 8%
134 Scallops, sea, frozen, wild caught Finfish and Shellfish Products 30.63 mg 7%
135 Sausage, pork, chorizo, link or ground, cooked, pan-fried Sausages and Luncheon Meats 30.10 mg 7%
136 Flour, corn, yellow, fine meal, enriched Cereal Grains and Pasta 30.10 mg 7%
137 Sausage, pork, chorizo, link or ground, cooked, pan-fried Sausages and Luncheon Meats 30.10 mg 7%
138 Cheese, cotija, solid Dairy and Egg Products 29.90 mg 7%
139 Cheese, monterey jack, solid Dairy and Egg Products 29.60 mg 7%
140 Beans, navy, canned, sodium added, drained and rinsed Legumes and Legume Products 29.56 mg 7%
141 Cheese, provolone, sliced Dairy and Egg Products 29.50 mg 7%
142 Plantains, underripe, raw Fruits and Fruit Juices 29.47 mg 7%
143 Beans, kidney, dark red, canned, sodium added, sugar added, drained and rinsed Legumes and Legume Products 29.31 mg 7%
144 Beans, great northern, canned, sodium added, drained and rinsed Legumes and Legume Products 29.30 mg 7%
145 Beans, cannellini, canned, sodium added, drained and rinsed Legumes and Legume Products 29.29 mg 7%
146 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Poultry Products 29.10 mg 7%
147 Turkey, ground, 93% lean, 7% fat, pan-broiled crumbles Poultry Products 29.10 mg 7%
148 Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed Legumes and Legume Products 28.41 mg 7%
149 Beans, snap, green, raw Vegetables and Vegetable Products 28.21 mg 7%
150 Mahi mahi, frozen, wild caught Finfish and Shellfish Products 28.02 mg 7%

Related nutrients

Calcium Iron Phosphorus Potassium Sodium Zinc Copper Manganese Selenium

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