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.

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. 1Whey protein isolate powderBeverages · 3 scoop (86 g)200 mg48% DV
  2. 2Espresso, restaurant-preparedBeverages · 8 fl oz (237 g)189 mg45% DV
  3. 3Decaf espresso, restaurant-preparedBeverages · 8 fl oz (237 g)189 mg45% DV
  4. 4SlimFast meal replacement, ready-to-drinkBeverages · 1 bottle (295 g)133 mg32% DV
  5. 5SlimFast High Protein Shake, ready-to-drinkBeverages · 1 bottle (295 g)130 mg31% DV
  6. 6SlimFast high protein whey powderBeverages · 1 scoop (26 g)123 mg29% DV
  7. 7Abbott Ensure nutritional shake, ready-to-drinkBeverages · 8 fl oz (254 g)107 mg25% DV
  8. 8Abbott Ensure Plus, ready-to-drinkBeverages · 1 cup (252 g)101 mg24% DV
  9. 9SlimFast Shake Mix powderBeverages · 1 scoop (26 g)100 mg24% DV
  10. 10High protein nutritional shake mix, powderBeverages · 1 serving (20 g)100 mg24% DV
  11. 11Fortified chocolate drink, milk and soy basedBeverages · 8 fl oz (237 g)99.5 mg24% DV
  12. 12Nestle Boost Plus nutritional drinkBeverages · 1 bottle (237 g)90.1 mg21% DV
  13. 13Abbott EAS whey protein powderBeverages · 2 scoop (39 g)70.6 mg17% DV
  14. 14Whey based protein powderBeverages · 0.33 cup (32 g)62.4 mg15% DV
  15. 15Chocolate malt powder, prepared with fat free milkBeverages · 1 serving (256 g)51.2 mg12% DV
  16. 16Chocolate syrup, prepared with whole milkBeverages · 1 cup (8 fl oz) (282 g)50.8 mg12% DV
  17. 17Red Bull energy drinkBeverages · 1 can 8.4 fl oz (258 g)49 mg12% DV
  18. 18Beverages, chocolate-flavor beverage mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (266 g)47.9 mg11% DV
  19. 19Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and iceBeverages · 1 serving (243 g)46.2 mg11% DV
  20. 20Ovaltine chocolate malt powderBeverages · 1 serving (4 tbsp or 1 envelope) (21 g)45.8 mg11% DV
  21. 21Ovaltine Classic Malt powderBeverages · 1 serving (4 tbsp or 1 envelope) (21 g)45.8 mg11% DV
  22. 22Chocolate powder, no sugar addedBeverages · 2 tbsp (11 g)45.1 mg11% DV
  23. 23Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)45 mg11% DV
  24. 24Beverages, Malted drink mix, natural, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)45 mg11% DV
  25. 25Lemonade powderBeverages · 1 serving (18 g)44.5 mg11% DV
  26. 26Chocolate reduced calorie drink mix, powderBeverages · 1 packet (.75 oz) (21 g)44.1 mg11% DV
  27. 27Higher alcohol beerBeverages · 1 bottle (355 g)42.6 mg10% DV
  28. 28Beverages, Malted drink mix, chocolate, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)39.8 mg9% DV
  29. 29Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (265 g)39.8 mg9% DV
  30. 30Chocolate milk mix, powder, fortified, whole milkBeverages · 1 serving (266 g)37.2 mg9% DV
  31. 31Lemonade-flavor drink powder, prepared with waterBeverages · 1 cup 8 fl oz (255 g)33.1 mg8% DV
  32. 32Beverages, cocoa mix, with aspartame, powder, prepared with waterBeverages · 1 serving dry mix with 6 fl oz water (192 g)32.6 mg8% DV
  33. 33Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (266 g)31.9 mg8% DV
  34. 34Low calorie cocoa mix, powder, aspartame, no sodiumBeverages · 1 envelope Swiss Miss (.53 oz) (15 g)31.2 mg7% DV
  35. 35Beverages, Cocoa mix, no sugar added, powderBeverages · 1 envelope Swiss Miss (.53 oz) (15 g)31.2 mg7% DV
  36. 36Lemonade-flavor drink powderBeverages · 1 serving (18 g)29.7 mg7% DV
  37. 37Beverages, coffee substitute, cereal grain beverage, powder, prepared with whole milkBeverages · 6 fl oz (185 g)29.6 mg7% DV
  38. 38Fortified acai berry drinkBeverages · 8 fl oz (266 g)29.3 mg7% DV
  39. 39Chocolate almond milk, ready-to-drinkBeverages · 1 cup (240 g)28.8 mg7% DV
  40. 40Soy based protein powderBeverages · 1 scoop (45 g)28.8 mg7% DV
  41. 41Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate, prepared with waterBeverages · 8 fl oz (250 g)27.5 mg7% DV
  42. 42Beverages, Eggnog-flavor mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (272 g)27.2 mg6% DV
  43. 43Chocolate-flavored whey and milk drinkBeverages · 1 cup (244 g)26.8 mg6% DV
  44. 44Gerolsteiner naturally sparkling mineral waterBeverages · 8 fl oz (240 g)26.4 mg6% DV
  45. 45Unsweetened rice milkBeverages · 8 fl oz (approximate weight, 1 serving) (240 g)26.4 mg6% DV
  46. 46Lemonade powder, prepared with waterBeverages · 1 cup 8 fl oz (264 g)26.4 mg6% DV
  47. 47Beverages, Carob-flavor beverage mix, powder, prepared with whole milkBeverages · 1 cup (8 fl oz) (256 g)25.6 mg6% DV
  48. 48Chocolate syrupBeverages · 1 serving 2 tbsp (39 g)25.4 mg6% DV
  49. 49Vanilla light coffee, milk based, sweetenedBeverages · 9.5 fl oz (281 g)25.3 mg6% DV
  50. 50Peanut meal supplement drink, cannedBeverages · 1 cup (158 g)25.3 mg6% DV
  51. 51Budweiser beerBeverages · 12 fl oz (357 g)25 mg6% DV
  52. 52Bud Light beerBeverages · 12 fl oz (354 g)24.8 mg6% DV
  53. 53Beverages, Cocoa mix, powder, prepared with waterBeverages · 1 serving 6 fl oz (206 g)24.7 mg6% DV
  54. 54Fast food strawberry shakeBeverages · 8 fl oz (188 g)24.4 mg6% DV
  55. 55Reduced fat flavored milk, sweetened, fortifiedBeverages · 1 cup (244 g)24.4 mg6% DV
  56. 56Unsweetened chocolate almond milk, fortifiedBeverages · 1 cup (240 g)24 mg6% DV
  57. 57Light orange juice, no pulpBeverages · 8 fl oz (240 g)24 mg6% DV
  58. 58Rich chocolate powderBeverages · 2 tbsp (11 g)24 mg6% DV
  59. 59Iced mocha coffee, milk basedBeverages · 1 cup (265 g)23.9 mg6% DV
  60. 60Coffee, milk based, sweetenedBeverages · 1 cup (262 g)23.6 mg6% DV
  61. 61Chocolate malt powder, prepared with 1% milkBeverages · 1 cup dry mix (98 g)23.5 mg6% DV
  62. 62Cocoa mix, powderBeverages · 1 serving (3 heaping tsp or 1 envelope) (28 g)23.2 mg6% DV
  63. 63Vanilla shake, fast foodBeverages · 1 cup (8 fl oz) (166 g)21.6 mg5% DV
  64. 64Regular beerBeverages · 1 can (356 g)21.4 mg5% DV
  65. 65Budweiser Select light beerBeverages · 12 fl oz (355 g)21.3 mg5% DV
  66. 66Beverages, Malted drink mix, natural, powder, dairy based.Beverages · 1 serving (3 heaping tsp or 1 envelope) (21 g)19.5 mg5% DV
  67. 67Beverages, tea, instant, sweetened with sodium saccharin, lemon-flavored, powderBeverages · 4 tbsp (1/4 cup) (14.4 g)18 mg4% DV
  68. 68Light beer, higher alcoholBeverages · 12 fl oz (356 g)17.8 mg4% DV
  69. 69Light beerBeverages · 1 can or bottle (12 fl oz) (354 g)17.7 mg4% DV
  70. 70Red table wineBeverages · 1 serving (5 fl oz) (147 g)17.6 mg4% DV
  71. 71Red Merlot wineBeverages · 1 serving 5 fl oz (147 g)17.6 mg4% DV
  72. 72V8 V-Fusion Peach MangoBeverages · 1 serving 8 oz (246 g)17.2 mg4% DV
  73. 73V8 V-Fusion Strawberry BananaBeverages · 1 serving 8 oz (246 g)17.2 mg4% DV
  74. 74V8 V-Fusion TropicalBeverages · 1 serving 8 oz (246 g)17.2 mg4% DV
  75. 75100% vegetable and fruit juice, fortifiedBeverages · 1 serving 8 oz (246 g)17.2 mg4% DV
  76. 76Sweetened vanilla almond milkBeverages · 1 cup (240 g)16.8 mg4% DV
  77. 77Malt beverage, includes non-alcoholic beerBeverages · 1 cup (237 g)16.6 mg4% DV
  78. 78Table wineBeverages · 1 serving (5 fl oz) (148 g)16.3 mg4% DV
  79. 79Unsweetened almond milk, shelf stableBeverages · 1 cup (262 g)15.7 mg4% DV
  80. 80Instant lemon tea, unsweetenedBeverages · 2 tbsp, rounded (11.3 g)15.7 mg4% DV
  81. 81White lemonade, frozen concentrateBeverages · 1 can (6 fl oz) (219 g)15.3 mg4% DV
  82. 82Pink lemonade, frozen concentrateBeverages · 1 can (6 fl oz) (218 g)15.3 mg4% DV
  83. 83Canned grape juice drinkBeverages · 8 fl oz (250 g)15 mg4% DV
  84. 84Canned pineapple and grapefruit juice drinkBeverages · 1 cup (8 fl oz) (250 g)15 mg4% DV
  85. 85Canned pineapple and orange juice drinkBeverages · 1 cup (8 fl oz) (250 g)15 mg4% DV
  86. 86Citrus juice drink, frozen concentrate, with waterBeverages · 1 serving 8 fl oz (248 g)14.9 mg4% DV
  87. 87Light wineBeverages · 1 serving 5 fl oz (148 g)14.8 mg4% DV
  88. 88Tequila sunrise, cannedBeverages · 1 can (6.8 fl oz, 200 ml) (211 g)14.8 mg4% DV
  89. 89White table wineBeverages · 1 serving (5 fl oz) (147 g)14.7 mg3% DV
  90. 90Chardonnay white table wineBeverages · 1 serving 5 fl oz (147 g)14.7 mg3% DV
  91. 91Unsweetened coconut water, ready-to-drinkBeverages · 1 cup (245 g)14.7 mg3% DV
  92. 92Chocolate malted drink mix powderBeverages · 1 serving (3 heaping tsp or 1 envelope) (21 g)14.7 mg3% DV
  93. 93Light low carb beerBeverages · 12 fl oz (354 g)14.2 mg3% DV
  94. 94Hard lemonadeBeverages · 11.2 fl oz (335 g)13.4 mg3% DV
  95. 95Canned pina coladaBeverages · 1 can (6.8 fl oz, 200 ml) (222 g)13.3 mg3% DV
  96. 96Orange breakfast drink, ready-to-drinkBeverages · 1 cup (8 fl oz) (253 g)12.7 mg3% DV
  97. 97Canned orange and apricot juice drinkBeverages · 1 cup (8 fl oz) (250 g)12.5 mg3% DV
  98. 98Orange breakfast drink, frozen concentrateBeverages · 1 fl oz (36.3 g)12.3 mg3% DV
  99. 99Clam and tomato juice, cannedBeverages · 8 fl oz (242 g)12.1 mg3% DV
  100. 100Cereal grain coffee substitute, prepared with waterBeverages · 8 fl oz (241 g)12 mg3% 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.