Foods high in magnesium

Whey protein isolate powder tops the list with 200 mg per serving. 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.

1. 1Whey protein isolate powderBeverages · 3 scoop (86 g)200 mg48% DV
2. 2SlimFast meal replacement, ready-to-drinkBeverages · 1 bottle (295 g)133 mg32% DV
3. 3SlimFast High Protein Shake, ready-to-drinkBeverages · 1 bottle (295 g)130 mg31% DV
4. 4SlimFast high protein whey powderBeverages · 1 scoop (26 g)123 mg29% DV
5. 5Abbott Ensure nutritional shake, ready-to-drinkBeverages · 8 fl oz (254 g)107 mg25% DV
6. 6Abbott Ensure Plus, ready-to-drinkBeverages · 1 cup (252 g)101 mg24% DV
7. 7SlimFast Shake Mix powderBeverages · 1 scoop (26 g)100 mg24% DV
8. 8High protein nutritional shake mix, powderBeverages · 1 serving (20 g)100 mg24% DV
9. 9Fortified chocolate drink, milk and soy basedBeverages · 8 fl oz (237 g)99.5 mg24% DV
10. 10Nestle Boost Plus nutritional drinkBeverages · 1 bottle (237 g)90.1 mg21% DV
11. 11Abbott EAS whey protein powderBeverages · 2 scoop (39 g)70.6 mg17% DV
12. 12Whey based protein powderBeverages · 0.33 cup (32 g)62.4 mg15% DV
13. 13Chocolate malt powder, prepared with fat free milkBeverages · 1 serving (256 g)51.2 mg12% DV
14. 14Chocolate syrup, prepared with whole milkBeverages · 1 cup (8 fl oz) (282 g)50.8 mg12% DV
15. 15Red Bull energy drinkBeverages · 1 can 8.4 fl oz (258 g)49 mg12% DV
16. 16Chocolate beverage mix, prepared with whole milkBeverages · 1 cup (8 fl oz) (266 g)47.9 mg11% DV
17. 17Chocolate reduced calorie drink mix, aspartameBeverages · 1 serving (243 g)46.2 mg11% DV
18. 18Ovaltine chocolate malt powderBeverages · 1 serving (4 tbsp or 1 envelope) (21 g)45.8 mg11% DV
19. 19Ovaltine Classic Malt powderBeverages · 1 serving (4 tbsp or 1 envelope) (21 g)45.8 mg11% DV
20. 20Chocolate powder, no sugar addedBeverages · 2 tbsp (11 g)45.1 mg11% DV
21. 21Malted drink mix, with whole milkBeverages · 1 cup (8 fl oz) (265 g)45 mg11% DV
22. 22Lemonade powderBeverages · 1 serving (18 g)44.5 mg11% DV
23. 23Chocolate reduced calorie drink mix, powderBeverages · 1 packet (.75 oz) (21 g)44.1 mg11% DV
24. 24Vanilla shake, fast foodBeverages · 1 medium McDonald's shake (16 fl oz) (333 g)43.3 mg10% DV
25. 25Chocolate malted drink mix, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)39.8 mg9% DV
26. 26Chocolate milk mix, powder, fortified, whole milkBeverages · 1 serving (266 g)37.2 mg9% DV
27. 27Fast food strawberry shakeBeverages · 1 serving small 12 fl oz (282 g)36.7 mg9% DV
28. 28Lemonade-flavor drink powder, prepared with waterBeverages · 1 cup 8 fl oz (255 g)33.1 mg8% DV
29. 29Cocoa mix, aspartame, prepared with waterBeverages · 1 serving dry mix with 6 fl oz water (192 g)32.6 mg8% DV
30. 30Strawberry-flavor beverage mix, prepared with whole milkBeverages · 1 cup (8 fl oz) (266 g)31.9 mg8% DV
31. 31Cocoa mix, no sugar addedBeverages · 1 envelope Swiss Miss (.53 oz) (15 g)31.2 mg7% DV
32. 32Low calorie cocoa mix, powder, aspartame, no sodiumBeverages · 1 envelope Swiss Miss (.53 oz) (15 g)31.2 mg7% DV
33. 33Lemonade-flavor drink powderBeverages · 1 serving (18 g)29.7 mg7% DV
34. 34Cereal grain coffee substitute, whole milkBeverages · 6 fl oz (185 g)29.6 mg7% DV
35. 35Fortified acai berry drinkBeverages · 8 fl oz (266 g)29.3 mg7% DV
36. 36Chocolate almond milk, ready-to-drinkBeverages · 1 cup (240 g)28.8 mg7% DV
37. 37Soy based protein powderBeverages · 1 scoop (45 g)28.8 mg7% DV
38. 38Eggnog-flavor mix, prepared with whole milkBeverages · 1 cup (8 fl oz) (272 g)27.2 mg6% DV
39. 39Chocolate-flavored whey and milk drinkBeverages · 1 cup (244 g)26.8 mg6% DV
40. 40Gerolsteiner naturally sparkling mineral waterBeverages · 8 fl oz (240 g)26.4 mg6% DV
41. 41Lemonade powder, prepared with waterBeverages · 1 cup 8 fl oz (264 g)26.4 mg6% DV
42. 42Unsweetened rice milkBeverages · 8 fl oz (approximate weight, 1 serving) (240 g)26.4 mg6% DV
43. 43Carob-flavor beverage mix, prepared with whole milkBeverages · 1 cup (8 fl oz) (256 g)25.6 mg6% DV
44. 44Chocolate syrupBeverages · 1 serving 2 tbsp (39 g)25.4 mg6% DV
45. 45Vanilla light coffee, milk based, sweetenedBeverages · 9.5 fl oz (281 g)25.3 mg6% DV
46. 46Peanut meal supplement drink, cannedBeverages · 1 cup (158 g)25.3 mg6% DV
47. 47Cocoa mix, prepared with waterBeverages · 1 serving 6 fl oz (206 g)24.7 mg6% DV
48. 48Reduced fat flavored milk, sweetened, fortifiedBeverages · 1 cup (244 g)24.4 mg6% DV
49. 49Light orange juice, no pulpBeverages · 8 fl oz (240 g)24 mg6% DV
50. 50Unsweetened chocolate almond milk, fortifiedBeverages · 1 cup (240 g)24 mg6% DV
51. 51Rich chocolate powderBeverages · 2 tbsp (11 g)24 mg6% DV
52. 52Iced mocha coffee, milk basedBeverages · 1 cup (265 g)23.9 mg6% DV
53. 53Decaf espresso, restaurant-preparedBeverages · 1 fl oz (29.6 g)23.7 mg6% DV
54. 54Espresso, restaurant-preparedBeverages · 1 fl oz (29.6 g)23.7 mg6% DV
55. 55Coffee, milk based, sweetenedBeverages · 1 cup (262 g)23.6 mg6% DV
56. 56Chocolate malt powder, prepared with 1% milkBeverages · 1 cup dry mix (98 g)23.5 mg6% DV
57. 57Cocoa mix, powderBeverages · 1 serving (3 heaping tsp or 1 envelope) (28 g)23.2 mg6% DV
58. 58Dairy based malted drink mixBeverages · 1 serving (3 heaping tsp or 1 envelope) (21 g)19.5 mg5% DV
59. 59Red Merlot wineBeverages · 1 serving 5 fl oz (147 g)17.6 mg4% DV
60. 60Red table wineBeverages · 1 serving (5 fl oz) (147 g)17.6 mg4% DV
61. 61100% vegetable and fruit juice, fortifiedBeverages · 1 serving 8 oz (246 g)17.2 mg4% DV
62. 62V8 V-Fusion Peach MangoBeverages · 1 serving 8 oz (246 g)17.2 mg4% DV
63. 63V8 V-Fusion Strawberry BananaBeverages · 1 serving 8 oz (246 g)17.2 mg4% DV
64. 64V8 V-Fusion TropicalBeverages · 1 serving 8 oz (246 g)17.2 mg4% DV
65. 65Sweetened vanilla almond milkBeverages · 1 cup (240 g)16.8 mg4% DV
66. 66Malt beverage, includes non-alcoholic beerBeverages · 1 cup (237 g)16.6 mg4% DV
67. 67Table wineBeverages · 1 serving (5 fl oz) (148 g)16.3 mg4% DV
68. 68Unsweetened almond milk, shelf stableBeverages · 1 cup (262 g)15.7 mg4% DV
69. 69Canned pineapple and grapefruit juice drinkBeverages · 1 cup (8 fl oz) (250 g)15 mg4% DV
70. 70Canned pineapple and orange juice drinkBeverages · 1 cup (8 fl oz) (250 g)15 mg4% DV
71. 71Citrus juice drink, frozen concentrate, with waterBeverages · 1 serving 8 fl oz (248 g)14.9 mg4% DV
72. 72Light wineBeverages · 1 serving 5 fl oz (148 g)14.8 mg4% DV
73. 73Chardonnay white table wineBeverages · 1 serving 5 fl oz (147 g)14.7 mg3% DV
74. 74Chocolate malted drink mix powderBeverages · 1 serving (3 heaping tsp or 1 envelope) (21 g)14.7 mg3% DV
75. 75Unsweetened coconut water, ready-to-drinkBeverages · 1 cup (245 g)14.7 mg3% DV
76. 76White table wineBeverages · 1 serving (5 fl oz) (147 g)14.7 mg3% DV
77. 77Canned grape juice drinkBeverages · 1 serving (227 g)13.6 mg3% DV
78. 78Hard lemonadeBeverages · 11.2 fl oz (335 g)13.4 mg3% DV
79. 79Orange breakfast drink, ready-to-drinkBeverages · 1 cup (8 fl oz) (253 g)12.7 mg3% DV
80. 80Canned orange and apricot juice drinkBeverages · 1 cup (8 fl oz) (250 g)12.5 mg3% DV
81. 81Orange breakfast drink, frozen concentrateBeverages · 1 fl oz (36.3 g)12.3 mg3% DV
82. 82Light apple juice drink, fortified with vitamin CBeverages · 8 fl oz (240 g)12 mg3% DV
83. 83Fruit juice drink, high vitamin CBeverages · 1 cup (8 fl oz) (238 g)11.9 mg3% DV
84. 84Decaffeinated coffee, brewed with tap waterBeverages · 1 cup (8 fl oz) (237 g)11.8 mg3% DV
85. 85Fruit juice drink, high vitamin C, thiaminBeverages · 8 fl oz (237 g)11.8 mg3% DV
86. 86Chocolate milk mix, powder, fortifiedBeverages · 1 serving (22 g)11.7 mg3% DV
87. 87Breakfast blend coffee, brewedBeverages · 1 cup (248 g)9.9 mg2% DV
88. 88Abbott EAS soy protein powderBeverages · 1 scoop (44 g)9.7 mg2% DV
89. 89Cereal grain coffee substitute, prepared with waterBeverages · 1 serving 6 fl oz (180 g)9 mg2% DV
90. 90Sweetened instant mocha coffeeBeverages · 1 serving 2 tbsp (13 g)8.8 mg2% DV
91. 91Instant decaf coffee with whitener and low calorie sweetenerBeverages · 1 tsp dry (6.4 g)7.8 mg2% DV
92. 92Red Bull sugar-free energy drinkBeverages · 1 serving 8.3 fl oz can (250 g)7.5 mg2% DV
93. 93Orange juice drinkBeverages · 1 cup (249 g)7.5 mg2% DV
94. 94Fruit punch drink, canned, no added nutrientsBeverages · 1 cup (8 fl oz) (248 g)7.4 mg2% DV
95. 95Fruit punch drink, with added nutrients, cannedBeverages · 1 cup (8 fl oz) (248 g)7.4 mg2% DV
96. 96Vault citrus energy drinkBeverages · 8 fl oz (1 serving) (246 g)7.4 mg2% DV
97. 97Vault Zero citrus energy drinkBeverages · 1 serving (8 fl oz) (246 g)7.4 mg2% DV
98. 98Cranberry-apricot juice drink, bottledBeverages · 1 cup (8 fl oz) (245 g)7.3 mg2% DV
99. 99Cranberry-grape juice drink, bottledBeverages · 1 cup (8 fl oz) (245 g)7.3 mg2% DV
100. 100Cereal grain coffee substitute, powderBeverages · 1 tsp (1 serving) (3 g)7.3 mg2% DV

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.