Foods high in magnesium

Sweet and sour salad dressing tops the list with 20 mg per 100 calories. 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. 1Sweet and sour salad dressingFats and Oils20 mg
2. 2Tofu mayonnaiseFats and Oils16.1 mg
3. 3Fat-free blue or roquefort cheese dressingFats and Oils13 mg
4. 4Fat-free Italian dressingFats and Oils10.6 mg
5. 5Fat-free vegetable oil spread, liquid, saltedFats and Oils9.3 mg
6. 6Fat-free honey mustard dressingFats and Oils7.7 mg
7. 7Imitation mayonnaise, milk creamFats and Oils7.2 mg
8. 8Low calorie blue cheese salad dressingFats and Oils7.1 mg
9. 9Fat-free ranch dressingFats and Oils6.7 mg
10. 10Reduced calorie honey mustard dressingFats and Oils5.8 mg
11. 11Italian dressing, reduced fat, without saltFats and Oils5.3 mg
12. 12Reduced calorie fat free creamy dressingFats and Oils4.7 mg
13. 13Light blue or roquefort cheese dressingFats and Oils4.7 mg
14. 14Reduced calorie French dressingFats and Oils4 mg
15. 15Italian dressing, reduced fatFats and Oils3.9 mg
16. 16French dressing, reduced fatFats and Oils3.6 mg
17. 17Thousand island dressing, reduced fatFats and Oils3.6 mg
18. 18Reduced calorie cholesterol free creamy dressingFats and Oils3.6 mg
19. 19French dressing, reduced fat, without saltFats and Oils3.4 mg
20. 20Kraft Mayo Fat Free mayonnaise dressingFats and Oils3.1 mg
21. 21Reduced fat ranch dressingFats and Oils3.1 mg
22. 22Fat-free Caesar dressingFats and Oils3.1 mg
23. 23Fat-free thousand island dressingFats and Oils3 mg
24. 24Lite buttermilk salad dressingFats and Oils3 mg
25. 25Russian dressingFats and Oils2.8 mg
26. 26Fat-free mayonnaise-like salad dressingFats and Oils2.4 mg
27. 27Vegetable oil spread, fat-free, tubFats and Oils2.3 mg
28. 28French dressing, fat-freeFats and Oils2.3 mg
29. 29Creamy poppyseed dressingFats and Oils2.3 mg
30. 30Thousand island dressing, regularFats and Oils2.1 mg
31. 31Italian dressing, regularFats and Oils2.1 mg
32. 32Bacon and tomato salad dressingFats and Oils1.8 mg
33. 33Low calorie Caesar salad dressingFats and Oils1.8 mg
34. 34Flaxseed oil with sliced flaxseedFats and Oils1.7 mg
35. 35French dressing, regularFats and Oils1.7 mg
36. 36Blue cheese dressingFats and Oils1.7 mg
37. 37Regular green goddess dressingFats and Oils1.6 mg
38. 38Reduced fat coleslaw dressingFats and Oils1.5 mg
39. 39Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils1.5 mg
40. 40Light mayonnaise-type salad dressingFats and Oils1.3 mg
41. 41Reduced calorie sour cream and buttermilk dressingFats and Oils1.3 mg
42. 42Ranch dressingFats and Oils1.2 mg
43. 43French dressing, regular, without saltFats and Oils1.1 mg
44. 44Honey mustard dressingFats and Oils1.1 mg
45. 45Italian dressing, regular, without saltFats and Oils1 mg
46. 46Light butter, with saltFats and Oils1 mg
47. 47Light butter, stick, unsaltedFats and Oils1 mg
48. 48Reduced calorie Italian salad dressingFats and Oils1 mg
49. 49Cottonseed and soybean margarine, industrialFats and Oils0.84 mg
50. 50Light mayonnaiseFats and Oils0.84 mg
51. 51Mayonnaise type dressing, regular, with saltFats and Oils0.8 mg
52. 52Low calorie mayonnaiseFats and Oils0.76 mg
53. 53Coleslaw dressingFats and Oils0.74 mg
54. 54Smart Balance Omega Plus light mayoFats and Oils0.6 mg
55. 55Vegetable oil spread, 20% fat, with saltFats and Oils0.57 mg
56. 56Vegetable oil spread, 20% fat, without saltFats and Oils0.57 mg
57. 57Reduced fat mayonnaise with olive oilFats and Oils0.55 mg
58. 58Vegetable oil-butter spread, with saltFats and Oils0.55 mg
59. 59Sandwich spread with chopped pickle, regularFats and Oils0.51 mg
60. 60Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils0.44 mg
61. 61Margarine, regular, 80% fat, composite, stick, with saltFats and Oils0.42 mg
62. 62Margarine, 80% fat, stick, saltedFats and Oils0.42 mg
63. 6380% fat margarine, without saltFats and Oils0.42 mg
64. 6480% fat margarine, unsaltedFats and Oils0.42 mg
65. 65Hard soybean margarineFats and Oils0.42 mg
66. 6660% fat vegetable oil spread, with saltFats and Oils0.38 mg
67. 67Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils0.38 mg
68. 6860% fat vegetable oil spread, with saltFats and Oils0.38 mg
69. 6960% fat vegetable oil spread, saltedFats and Oils0.38 mg
70. 7060% fat vegetable oil spread, unsaltedFats and Oils0.37 mg
71. 71Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils0.37 mg
72. 72Vegetable oil spread, 60% fat, stick, saltedFats and Oils0.37 mg
73. 7360% fat vegetable oil spread, unsaltedFats and Oils0.37 mg
74. 74Regular Caesar dressingFats and Oils0.37 mg
75. 75Regular peppercorn salad dressingFats and Oils0.35 mg
76. 7670% fat soybean margarineFats and Oils0.32 mg
77. 77Yogurt spread, 70% fat, stick, with saltFats and Oils0.32 mg
78. 78Smart Balance Light Buttery SpreadFats and Oils0.3 mg
79. 79Vegetable oil spread, 37% fat, saltedFats and Oils0.29 mg
80. 80Margarine spread, 35-39% fat, tubFats and Oils0.29 mg
81. 81Benecol light spreadFats and Oils0.28 mg
82. 82Butter margarine blend, 80% fat, unsaltedFats and Oils0.28 mg
83. 8340-49% fat margarine spreadFats and Oils0.25 mg
84. 84Mayonnaise, regularFats and Oils0.15 mg
85. 85No cholesterol mayonnaise dressingFats and Oils0.15 mg
86. 86Margarine, regular, 80% fat, composite, tub, with saltFats and Oils0.14 mg
87. 87Margarine, 80% fat, tub, saltedFats and Oils0.14 mg
88. 88Margarine, regular, 80% fat, composite, tub, without saltFats and Oils0.14 mg
89. 89Partially hydrogenated soy oilFats and Oils0.14 mg
90. 9080% fat margarineFats and Oils0.14 mg
91. 91Mayonnaise, soybean and safflower oil, with saltFats and Oils0.14 mg
92. 92Soybean oil and butter blendFats and Oils0.14 mg

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.