Foods high in magnesium

Tofu mayonnaise tops the list with 52 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. 1Tofu mayonnaiseFats and Oils52 mg12% DV
  2. 2Flaxseed oil with sliced flaxseedFats and Oils15 mg4% DV
  3. 3Fat-free blue or roquefort cheese dressingFats and Oils15 mg4% DV
  4. 4Fat-free honey mustard dressingFats and Oils13 mg3% DV
  5. 5Reduced calorie honey mustard dressingFats and Oils12 mg3% DV
  6. 6Russian dressingFats and Oils10 mg2% DV
  7. 7Reduced calorie French dressingFats and Oils9 mg2% DV
  8. 8Creamy poppyseed dressingFats and Oils9 mg2% DV
  9. 9Blue cheese dressingFats and Oils8 mg2% DV
  10. 10French dressing, reduced fatFats and Oils8 mg2% DV
  11. 11French dressing, reduced fat, without saltFats and Oils8 mg2% DV
  12. 12Fat-free ranch dressingFats and Oils8 mg2% DV
  13. 13Thousand island dressing, regularFats and Oils8 mg2% DV
  14. 14Low calorie blue cheese salad dressingFats and Oils7 mg2% DV
  15. 15French dressing, regularFats and Oils7 mg2% DV
  16. 16Regular green goddess dressingFats and Oils7 mg2% DV
  17. 17Imitation mayonnaise, milk creamFats and Oils7 mg2% DV
  18. 18Thousand island dressing, reduced fatFats and Oils7 mg2% DV
  19. 19Cottonseed and soybean margarine, industrialFats and Oils6 mg1% DV
  20. 20Bacon and tomato salad dressingFats and Oils6 mg1% DV
  21. 21Lite buttermilk salad dressingFats and Oils6 mg1% DV
  22. 22Reduced fat ranch dressingFats and Oils6 mg1% DV
  23. 23Light butter, with saltFats and Oils5 mg1% DV
  24. 24Light butter, stick, unsaltedFats and Oils5 mg1% DV
  25. 25Reduced calorie cholesterol free creamy dressingFats and Oils5 mg1% DV
  26. 26Reduced calorie fat free creamy dressingFats and Oils5 mg1% DV
  27. 27Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils5 mg1% DV
  28. 28Reduced fat coleslaw dressingFats and Oils5 mg1% DV
  29. 29French dressing, regular, without saltFats and Oils5 mg1% DV
  30. 30Honey mustard dressingFats and Oils5 mg1% DV
  31. 31Italian dressing, regularFats and Oils5 mg1% DV
  32. 32Fat-free Italian dressingFats and Oils5 mg1% DV
  33. 33Ranch dressingFats and Oils5 mg1% DV
  34. 34Fat-free vegetable oil spread, liquid, saltedFats and Oils4 mg1% DV
  35. 35Light blue or roquefort cheese dressingFats and Oils4 mg1% DV
  36. 36Fat-free Caesar dressingFats and Oils4 mg1% DV
  37. 37Italian dressing, reduced fatFats and Oils4 mg1% DV
  38. 38Italian dressing, reduced fat, without saltFats and Oils4 mg1% DV
  39. 39Fat-free thousand island dressingFats and Oils4 mg1% DV
  40. 40Margarine, regular, 80% fat, composite, stick, with saltFats and Oils3 mg1% DV
  41. 41Margarine, 80% fat, stick, saltedFats and Oils3 mg1% DV
  42. 4280% fat margarine, without saltFats and Oils3 mg1% DV
  43. 4380% fat margarine, unsaltedFats and Oils3 mg1% DV
  44. 44Hard soybean margarineFats and Oils3 mg1% DV
  45. 45Coleslaw dressingFats and Oils3 mg1% DV
  46. 46French dressing, fat-freeFats and Oils3 mg1% DV
  47. 47Italian dressing, regular, without saltFats and Oils3 mg1% DV
  48. 48Sweet and sour salad dressingFats and Oils3 mg1% DV
  49. 49Reduced calorie sour cream and buttermilk dressingFats and Oils2 mg0% DV
  50. 5070% fat soybean margarineFats and Oils2 mg0% DV
  51. 51Yogurt spread, 70% fat, stick, with saltFats and Oils2 mg0% DV
  52. 5260% fat vegetable oil spread, unsaltedFats and Oils2 mg0% DV
  53. 53Butter margarine blend, 80% fat, unsaltedFats and Oils2 mg0% DV
  54. 54Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils2 mg0% DV
  55. 55Vegetable oil spread, 60% fat, stick, saltedFats and Oils2 mg0% DV
  56. 5660% fat vegetable oil spread, with saltFats and Oils2 mg0% DV
  57. 57Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils2 mg0% DV
  58. 5860% fat vegetable oil spread, unsaltedFats and Oils2 mg0% DV
  59. 5960% fat vegetable oil spread, with saltFats and Oils2 mg0% DV
  60. 6060% fat vegetable oil spread, saltedFats and Oils2 mg0% DV
  61. 61Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils2 mg0% DV
  62. 62Vegetable oil-butter spread, with saltFats and Oils2 mg0% DV
  63. 63Reduced fat mayonnaise with olive oilFats and Oils2 mg0% DV
  64. 64Regular Caesar dressingFats and Oils2 mg0% DV
  65. 65Low calorie Caesar salad dressingFats and Oils2 mg0% DV
  66. 66Reduced calorie Italian salad dressingFats and Oils2 mg0% DV
  67. 67Kraft Mayo Fat Free mayonnaise dressingFats and Oils2 mg0% DV
  68. 68Low calorie mayonnaiseFats and Oils2 mg0% DV
  69. 69Mayonnaise type dressing, regular, with saltFats and Oils2 mg0% DV
  70. 70Light mayonnaiseFats and Oils2 mg0% DV
  71. 71Smart Balance Omega Plus light mayoFats and Oils2 mg0% DV
  72. 72Fat-free mayonnaise-like salad dressingFats and Oils2 mg0% DV
  73. 73Light mayonnaise-type salad dressingFats and Oils2 mg0% DV
  74. 74Regular peppercorn salad dressingFats and Oils2 mg0% DV
  75. 75Sandwich spread with chopped pickle, regularFats and Oils2 mg0% DV
  76. 7640-49% fat margarine spreadFats and Oils1 mg0% DV
  77. 7780% fat margarineFats and Oils1 mg0% DV
  78. 78Partially hydrogenated soy oilFats and Oils1 mg0% DV
  79. 79Margarine, regular, 80% fat, composite, tub, with saltFats and Oils1 mg0% DV
  80. 80Margarine, 80% fat, tub, saltedFats and Oils1 mg0% DV
  81. 81Margarine, regular, 80% fat, composite, tub, without saltFats and Oils1 mg0% DV
  82. 82Margarine spread, 35-39% fat, tubFats and Oils1 mg0% DV
  83. 83Benecol light spreadFats and Oils1 mg0% DV
  84. 84Smart Balance Light Buttery SpreadFats and Oils1 mg0% DV
  85. 85Soybean oil and butter blendFats and Oils1 mg0% DV
  86. 86Vegetable oil spread, 20% fat, with saltFats and Oils1 mg0% DV
  87. 87Vegetable oil spread, 20% fat, without saltFats and Oils1 mg0% DV
  88. 88Vegetable oil spread, 37% fat, saltedFats and Oils1 mg0% DV
  89. 89Vegetable oil spread, fat-free, tubFats and Oils1 mg0% DV
  90. 90No cholesterol mayonnaise dressingFats and Oils1 mg0% DV
  91. 91Mayonnaise, regularFats and Oils1 mg0% DV
  92. 92Mayonnaise, soybean and safflower oil, with saltFats and Oils1 mg0% 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.