Foods high in magnesium

High protein nutritional shake mix, powder tops the list with 500 mg per 100 g. The Daily Value for magnesium is 420 mg. Ranked from 12,427 everyday foods (not packaged products); dried spices, protein powders and regional specialties are left out.

Per 100 gPer servingPer 100 calories
All foodsBakedBeefBeveragesBreakfast CerealsCereal Grains & PastaDairy & EggFast FoodsFats & OilsFinfish & ShellfishFruits & Fruit JuicesLamb, Veal, & GameLegumes & LegumeMeals, Entrees, & Side DishesNut & SeedPorkPoultryRestaurant FoodsSausages & Luncheon MeatsSnacksSoups, Sauces, & GraviesSweetsVegetables & Vegetable
  1. 1High protein nutritional shake mix, powderBeverages500 mg119% DV
  2. 2SlimFast high protein whey powderBeverages473 mg113% DV
  3. 3Chocolate powder, no sugar addedBeverages410 mg98% DV
  4. 4SlimFast Shake Mix powderBeverages385 mg92% DV
  5. 5Instant coffee, half the caffeineBeverages327 mg78% DV
  6. 6Beverages, coffee, instant, regular, powderBeverages327 mg78% DV
  7. 7Instant decaffeinated coffee, powderBeverages311 mg74% DV
  8. 8Low calorie orange breakfast drink mix, powderBeverages275 mg65% DV
  9. 9Instant decaf tea, unsweetenedBeverages272 mg65% DV
  10. 10Unsweetened instant tea powderBeverages272 mg65% DV
  11. 11Lemonade powderBeverages247 mg59% DV
  12. 12Low calorie fruit drink powder, high vitamin C, added vitaminsBeverages245 mg58% DV
  13. 13Cereal grain coffee substitute, powderBeverages244 mg58% DV
  14. 14Whey protein isolate powderBeverages233 mg55% DV
  15. 15Ovaltine chocolate malt powderBeverages218 mg52% DV
  16. 16Ovaltine Classic Malt powderBeverages218 mg52% DV
  17. 17Rich chocolate powderBeverages218 mg52% DV
  18. 18Instant coffee, with chicoryBeverages213 mg51% DV
  19. 19Chocolate reduced calorie drink mix, powderBeverages210 mg50% DV
  20. 20Low calorie cocoa mix, powder, aspartame, no sodiumBeverages208 mg50% DV
  21. 21Beverages, Cocoa mix, no sugar added, powderBeverages208 mg50% DV
  22. 22Whey based protein powderBeverages195 mg46% DV
  23. 23Abbott EAS whey protein powderBeverages181 mg43% DV
  24. 24Lemonade-flavor drink powderBeverages165 mg39% DV
  25. 25Instant lemon tea, unsweetenedBeverages139 mg33% DV
  26. 26Diet instant decaf lemon teaBeverages125 mg30% DV
  27. 27Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powderBeverages125 mg30% DV
  28. 28Instant decaf coffee with whitener and low calorie sweetenerBeverages122 mg29% DV
  29. 29Beverages, Malted drink mix, natural, powder, dairy based.Beverages93 mg22% DV
  30. 30Cocoa mix, powderBeverages83 mg20% DV
  31. 31Espresso, restaurant-preparedBeverages80 mg19% DV
  32. 32Decaf espresso, restaurant-preparedBeverages80 mg19% DV
  33. 33Chocolate malted drink mix powderBeverages70 mg17% DV
  34. 34Sweetened instant mocha coffeeBeverages68 mg16% DV
  35. 35Chocolate syrupBeverages65 mg15% DV
  36. 36Soy based protein powderBeverages64 mg15% DV
  37. 37Chocolate milk mix, powder, fortifiedBeverages53 mg13% DV
  38. 38SlimFast meal replacement, ready-to-drinkBeverages45 mg11% DV
  39. 39SlimFast High Protein Shake, ready-to-drinkBeverages44 mg10% DV
  40. 40Abbott Ensure nutritional shake, ready-to-drinkBeverages42 mg10% DV
  41. 41Fortified chocolate drink, milk and soy basedBeverages42 mg10% DV
  42. 42Abbott Ensure Plus, ready-to-drinkBeverages40 mg10% DV
  43. 43Nestle Boost Plus nutritional drinkBeverages38 mg9% DV
  44. 44Orange breakfast drink, frozen concentrateBeverages34 mg8% DV
  45. 45Chocolate malt powder, prepared with 1% milkBeverages24 mg6% DV
  46. 46Abbott EAS soy protein powderBeverages22 mg5% DV
  47. 47Chocolate malt powder, prepared with fat free milkBeverages20 mg5% DV
  48. 48Citrus juice drink, frozen concentrateBeverages20 mg5% DV
  49. 49Cytosport Muscle Milk, ready-to-drinkBeverages20 mg5% DV
  50. 50Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and iceBeverages19 mg5% DV
  51. 51Red Bull energy drinkBeverages19 mg5% DV
  52. 52Whiskey sour mix powderBeverages19 mg5% DV
  53. 53Chocolate syrup, prepared with whole milkBeverages18 mg4% DV
  54. 54Beverages, chocolate-flavor beverage mix, powder, prepared with whole milkBeverages18 mg4% DV
  55. 55Beverages, cocoa mix, with aspartame, powder, prepared with waterBeverages17 mg4% DV
  56. 56Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milkBeverages17 mg4% DV
  57. 57Beverages, Malted drink mix, natural, powder, prepared with whole milkBeverages17 mg4% DV
  58. 58Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milkBeverages16 mg4% DV
  59. 59Peanut meal supplement drink, cannedBeverages16 mg4% DV
  60. 60Beverages, Malted drink mix, chocolate, powder, prepared with whole milkBeverages15 mg4% DV
  61. 61Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milkBeverages15 mg4% DV
  62. 62Chocolate milk mix, powder, fortified, whole milkBeverages14 mg3% DV
  63. 63Lemonade-flavor drink powder, prepared with waterBeverages13 mg3% DV
  64. 64Fast food strawberry shakeBeverages13 mg3% DV
  65. 65Vanilla shake, fast foodBeverages13 mg3% DV
  66. 66Red table wineBeverages12 mg3% DV
  67. 67Red Merlot wineBeverages12 mg3% DV
  68. 68Higher alcohol beerBeverages12 mg3% DV
  69. 69Chocolate almond milk, ready-to-drinkBeverages12 mg3% DV
  70. 70Beverages, Cocoa mix, powder, prepared with waterBeverages12 mg3% DV
  71. 71Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milkBeverages12 mg3% DV
  72. 72Table wineBeverages11 mg3% DV
  73. 73Fortified acai berry drinkBeverages11 mg3% DV
  74. 74Chocolate-flavored whey and milk drinkBeverages11 mg3% DV
  75. 75Fruit punch juice drink, frozen concentrateBeverages11 mg3% DV
  76. 76Gerolsteiner naturally sparkling mineral waterBeverages11 mg3% DV
  77. 77Gerolsteiner naturally sparkling mineral waterBeverages11 mg3% DV
  78. 78Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with waterBeverages11 mg3% DV
  79. 79Unsweetened rice milkBeverages11 mg3% DV
  80. 80Instant lemon tea, with ascorbic acidBeverages11 mg3% DV
  81. 81Cooking wineBeverages10 mg2% DV
  82. 82Light wineBeverages10 mg2% DV
  83. 83White table wineBeverages10 mg2% DV
  84. 84Chardonnay white table wineBeverages10 mg2% DV
  85. 85Rose wineBeverages10 mg2% DV
  86. 86Beverages, Carob-flavor beverage mix, powder, prepared with whole milkBeverages10 mg2% DV
  87. 87Unsweetened chocolate almond milk, fortifiedBeverages10 mg2% DV
  88. 88Beverages, Eggnog-flavor mix, powder, prepared with whole milkBeverages10 mg2% DV
  89. 89Fuze orange mango drink, fortifiedBeverages10 mg2% DV
  90. 90Reduced fat flavored milk, sweetened, fortifiedBeverages10 mg2% DV
  91. 91Light orange juice, no pulpBeverages10 mg2% DV
  92. 92Non-alcoholic wineBeverages10 mg2% DV
  93. 93Lemonade powder, prepared with waterBeverages10 mg2% DV
  94. 94Dry dessert wineBeverages9 mg2% DV
  95. 95Sweet dessert wineBeverages9 mg2% DV
  96. 96Iced mocha coffee, milk basedBeverages9 mg2% DV
  97. 97Coffee, milk based, sweetenedBeverages9 mg2% DV
  98. 98Vanilla light coffee, milk based, sweetenedBeverages9 mg2% DV
  99. 99Unsweetened almond milk, refrigeratedBeverages8.2 mg2% DV
  100. 100Pina colada, prepared from recipeBeverages8 mg2% DV

More rankings

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Source: USDA FoodData Central. Per serving uses each food's typical USDA portion. Daily Values are the FDA's for adults and children 4 years and older.