Foods high in magnesium

Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted tops the list with 410 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. 1Beverage, instant breakfast powder, chocolate, sugar-free, not reconstitutedDairy and Egg Products410 mg98% DV
  2. 2Muscle Milk Light protein powderDairy and Egg Products280 mg67% DV
  3. 3Beverage, instant breakfast powder, chocolate, not reconstitutedDairy and Egg Products228 mg54% DV
  4. 4Muscle Milk protein powderDairy and Egg Products200 mg48% DV
  5. 5Dried acid wheyDairy and Egg Products199 mg47% DV
  6. 6Dried sweet wheyDairy and Egg Products176 mg42% DV
  7. 7Instant nonfat dry milk, fortifiedDairy and Egg Products117 mg28% DV
  8. 8Instant nonfat dry milk, no vitaminsDairy and Egg Products117 mg28% DV
  9. 9Fat free American cheeseDairy and Egg Products115 mg27% DV
  10. 10Dried buttermilkDairy and Egg Products110 mg26% DV
  11. 11Nonfat dry milk, with vitamins A and DDairy and Egg Products110 mg26% DV
  12. 12Nonfat dry milk, unfortifiedDairy and Egg Products110 mg26% DV
  13. 13Dried egg whitesDairy and Egg Products87.6 mg21% DV
  14. 14Whole dry milk, fortifiedDairy and Egg Products85 mg20% DV
  15. 15Whole milk powder, no added vitamin DDairy and Egg Products85 mg20% DV
  16. 16Dried egg whites, stabilized, glucose reducedDairy and Egg Products82 mg20% DV
  17. 17Egg white, dried, powder, stabilized, glucose reducedDairy and Egg Products72 mg17% DV
  18. 18Gjetost cheeseDairy and Egg Products70 mg17% DV
  19. 19Egg white, dried, flakes, stabilized, glucose reducedDairy and Egg Products67 mg16% DV
  20. 20Egg substitute powderDairy and Egg Products65 mg15% DV
  21. 21Lowfat no sugar added ice cream cone, peanuts, chocDairy and Egg Products65 mg15% DV
  22. 22Calcium-reduced nonfat dry milkDairy and Egg Products60 mg14% DV
  23. 23Hard goat cheeseDairy and Egg Products54 mg13% DV
  24. 24Low sodium parmesan cheeseDairy and Egg Products51 mg12% DV
  25. 25Shredded parmesan cheeseDairy and Egg Products51 mg12% DV
  26. 26Whole egg, dried, stabilized, glucose reducedDairy and Egg Products49 mg12% DV
  27. 27Dried whole eggsDairy and Egg Products44.6 mg11% DV
  28. 28Hard Parmesan cheeseDairy and Egg Products44 mg10% DV
  29. 29Liquid nutritional supplement for diabetesDairy and Egg Products44 mg10% DV
  30. 30Mozzarella cheese substituteDairy and Egg Products41 mg10% DV
  31. 31Romano cheeseDairy and Egg Products41 mg10% DV
  32. 32Fat-free parmesan cheese toppingDairy and Egg Products40 mg10% DV
  33. 33Chocolate yogurt, nonfat milkDairy and Egg Products40 mg10% DV
  34. 34Nonfat chocolate yogurt, with vitamin DDairy and Egg Products40 mg10% DV
  35. 35Nonfat frozen yogurt, sweetenedDairy and Egg Products40 mg10% DV
  36. 36Queso cotijaDairy and Egg Products38 mg9% DV
  37. 37Reduced-fat dry grated ParmesanDairy and Egg Products38 mg9% DV
  38. 38Chocolate and nut ice cream barDairy and Egg Products37 mg9% DV
  39. 39Gruyere cheeseDairy and Egg Products36 mg9% DV
  40. 40Low fat Swiss cheeseDairy and Egg Products36 mg9% DV
  41. 41Low sodium Swiss cheeseDairy and Egg Products36 mg9% DV
  42. 42Nonfat Swiss cheeseDairy and Egg Products36 mg9% DV
  43. 43Light chocolate soft serve ice creamDairy and Egg Products36 mg9% DV
  44. 44Grated parmesan cheese, refrigeratedDairy and Egg Products35.4 mg8% DV
  45. 45Reduced fat Mexican cheese blendDairy and Egg Products35 mg8% DV
  46. 46Grated Parmesan cheeseDairy and Egg Products34.9 mg8% DV
  47. 47Cheese, pasteurized process cheese food or product, American, singlesDairy and Egg Products34.6 mg8% DV
  48. 48Processed American cheese, fortifiedDairy and Egg Products34 mg8% DV
  49. 49Swiss cheeseDairy and Egg Products33.4 mg8% DV
  50. 50Cheese product, pasteurized process, American, reduced fat, fortified with vitamin DDairy and Egg Products33 mg8% DV
  51. 51Nonfat mozzarella cheeseDairy and Egg Products33 mg8% DV
  52. 52Buffalo milkDairy and Egg Products31 mg7% DV
  53. 53American cheese food, cold packDairy and Egg Products30 mg7% DV
  54. 54Edam cheeseDairy and Egg Products30 mg7% DV
  55. 55Roquefort cheeseDairy and Egg Products30 mg7% DV
  56. 56Low cholesterol imitation American or cheddar cheeseDairy and Egg Products30 mg7% DV
  57. 57Cotija cheeseDairy and Egg Products29.9 mg7% DV
  58. 58Monterey Jack cheeseDairy and Egg Products29.6 mg7% DV
  59. 59Sliced provolone cheeseDairy and Egg Products29.5 mg7% DV
  60. 60Cheese spread, pasteurized process, AmericanDairy and Egg Products29 mg7% DV
  61. 61Imitation American cheddar cheeseDairy and Egg Products29 mg7% DV
  62. 62Goat cheese, semi-softDairy and Egg Products29 mg7% DV
  63. 63Gouda cheeseDairy and Egg Products29 mg7% DV
  64. 64Low moisture part-skim mozzarella, shreddedDairy and Egg Products29 mg7% DV
  65. 65Cheese, pasteurized process, swissDairy and Egg Products29 mg7% DV
  66. 66Queso blancoDairy and Egg Products29 mg7% DV
  67. 67Chocolate-covered nut ice cream coneDairy and Egg Products29 mg7% DV
  68. 68Ice cream sandwichDairy and Egg Products29 mg7% DV
  69. 69Cheese food, pasteurized process, swissDairy and Egg Products28 mg7% DV
  70. 70Queso anejoDairy and Egg Products28 mg7% DV
  71. 71Provolone cheeseDairy and Egg Products28 mg7% DV
  72. 72Reduced fat provolone cheeseDairy and Egg Products28 mg7% DV
  73. 73Chocolate-covered ice cream barDairy and Egg Products28 mg7% DV
  74. 74Queso frescoDairy and Egg Products27.6 mg7% DV
  75. 75Part-skim low moisture mozzarella cheeseDairy and Egg Products27.2 mg6% DV
  76. 76Cheese food, pasteurized process, American, vitamin D fortifiedDairy and Egg Products27 mg6% DV
  77. 77Processed American cheese foodDairy and Egg Products27 mg6% DV
  78. 78Reduced fat American or Cheddar cheese spreadDairy and Egg Products27 mg6% DV
  79. 79Cheddar cheeseDairy and Egg Products27 mg6% DV
  80. 80Reduced-fat cheddar cheeseDairy and Egg Products27 mg6% DV
  81. 81Sharp cheddar cheese, slicedDairy and Egg Products27 mg6% DV
  82. 82Low-sodium cheddar or Colby cheeseDairy and Egg Products27 mg6% DV
  83. 83Monterey cheeseDairy and Egg Products27 mg6% DV
  84. 84Low fat Monterey cheeseDairy and Egg Products27 mg6% DV
  85. 85Muenster cheeseDairy and Egg Products27 mg6% DV
  86. 86Low fat Muenster cheeseDairy and Egg Products27 mg6% DV
  87. 87Milk, canned, evaporated, nonfat, with added vitamin A and vitamin DDairy and Egg Products27 mg6% DV
  88. 88Cheddar cheeseDairy and Egg Products26.8 mg6% DV
  89. 89Queso secoDairy and Egg Products26.7 mg6% DV
  90. 90Colby cheeseDairy and Egg Products26 mg6% DV
  91. 91Queso asaderoDairy and Egg Products26 mg6% DV
  92. 92Low sodium mozzarella cheeseDairy and Egg Products26 mg6% DV
  93. 93Cheese, pasteurized process, American, fortified with vitamin DDairy and Egg Products26 mg6% DV
  94. 94Processed American cheeseDairy and Egg Products26 mg6% DV
  95. 95Dried egg yolksDairy and Egg Products26 mg6% DV
  96. 96Milk, canned, condensed, sweetenedDairy and Egg Products26 mg6% DV
  97. 97Vitamin D fortified American process cheeseDairy and Egg Products25.1 mg6% DV
  98. 98American cheese, restaurantDairy and Egg Products25 mg6% DV
  99. 99Mexican blend cheeseDairy and Egg Products25 mg6% DV
  100. 100Brick cheeseDairy and Egg Products24 mg6% DV

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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.