Foods high in magnesium

Tofu mayonnaise tops the list with 125 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. 1Tofu mayonnaiseFats and Oils · 1 cup (240 g)125 mg30% DV
2. 2Fat-free blue or roquefort cheese dressingFats and Oils · 1 cup (265 g)39.8 mg9% DV
3. 3Flaxseed oil with sliced flaxseedFats and Oils · 1 cup (219 g)32.9 mg8% DV
4. 4Reduced calorie French dressingFats and Oils · 1 cup (260 g)23.4 mg6% DV
5. 5French dressing, reduced fat, without saltFats and Oils · 1 cup (260 g)20.8 mg5% DV
6. 6Blue cheese dressingFats and Oils · 1 cup (245 g)19.6 mg5% DV
7. 7French dressing, regularFats and Oils · 1 cup (250 g)17.5 mg4% DV
8. 8Low calorie blue cheese salad dressingFats and Oils · 1 cup (245 g)17.1 mg4% DV
9. 9Regular green goddess dressingFats and Oils · 1 cup (245 g)17.1 mg4% DV
10. 10Imitation mayonnaise, milk creamFats and Oils · 1 cup (240 g)16.8 mg4% DV
11. 11Bacon and tomato salad dressingFats and Oils · 1 cup (240 g)14.4 mg3% DV
12. 12Reduced fat coleslaw dressingFats and Oils · 1 cup (269 g)13.4 mg3% DV
13. 13Reduced calorie fat free creamy dressingFats and Oils · 1 cup (264 g)13.2 mg3% DV
14. 14Italian dressing, regularFats and Oils · 1 cup (235 g)11.8 mg3% DV
15. 15Reduced calorie cholesterol free creamy dressingFats and Oils · 1 cup (234 g)11.7 mg3% DV
16. 16Fat-free Italian dressingFats and Oils · 1 cup (231 g)11.6 mg3% DV
17. 17Fat-free thousand island dressingFats and Oils · 1 cup (256 g)10.2 mg2% DV
18. 18Light blue or roquefort cheese dressingFats and Oils · 1 cup (249 g)10 mg2% DV
19. 19Italian dressing, reduced fatFats and Oils · 1 cup (240 g)9.6 mg2% DV
20. 20Italian dressing, reduced fat, without saltFats and Oils · 1 cup (240 g)9.6 mg2% DV
21. 21Coleslaw dressingFats and Oils · 1 cup (289 g)8.7 mg2% DV
22. 22French dressing, fat-freeFats and Oils · 1 cup (256 g)7.7 mg2% DV
23. 23Sweet and sour salad dressingFats and Oils · 1 cup (250 g)7.5 mg2% DV
24. 24Italian dressing, regular, without saltFats and Oils · 1 cup (235 g)7 mg2% DV
25. 2580% fat margarine, unsaltedFats and Oils · 1 cup (229 g)6.9 mg2% DV
26. 26Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 cup (227 g)6.8 mg2% DV
27. 27Margarine, 80% fat, stick, saltedFats and Oils · 1 cup (227 g)6.8 mg2% DV
28. 2880% fat margarine, without saltFats and Oils · 1 cup (227 g)6.8 mg2% DV
29. 29Fat-free mayonnaise-like salad dressingFats and Oils · 1 cup (256 g)5.1 mg1% DV
30. 30Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 cup (245 g)4.9 mg1% DV
31. 31Sandwich spread with chopped pickle, regularFats and Oils · 1 cup (245 g)4.9 mg1% DV
32. 32Low calorie Caesar salad dressingFats and Oils · 1 cup (240 g)4.8 mg1% DV
33. 33Mayonnaise type dressing, regular, with saltFats and Oils · 1 cup (235 g)4.7 mg1% DV
34. 34Reduced fat mayonnaise with olive oilFats and Oils · 1 cup (232 g)4.6 mg1% DV
35. 35Low calorie mayonnaiseFats and Oils · 1 cup (232 g)4.6 mg1% DV
36. 3660% fat vegetable oil spread, unsaltedFats and Oils · 1 cup (229 g)4.6 mg1% DV
37. 37Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 cup (229 g)4.6 mg1% DV
38. 3860% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)4.6 mg1% DV
39. 3960% fat vegetable oil spread, with saltFats and Oils · 1 cup (229 g)4.6 mg1% DV
40. 4060% fat vegetable oil spread, saltedFats and Oils · 1 cup (229 g)4.6 mg1% DV
41. 41Reduced calorie Italian salad dressingFats and Oils · 1 cup (216 g)4.3 mg1% DV
42. 42Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)3.9 mg1% DV
43. 43Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)3.6 mg1% DV
44. 44Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)3 mg1% DV
45. 45Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)3 mg1% DV
46. 46Vegetable oil spread, 20% fat, with saltFats and Oils · 1 cup (240 g)2.4 mg1% DV
47. 47French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)2.4 mg1% DV
48. 48Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)2.4 mg1% DV
49. 49No cholesterol mayonnaise dressingFats and Oils · 1 cup (239 g)2.4 mg1% DV
50. 50Vegetable oil spread, fat-free, tubFats and Oils · 1 cup (233 g)2.3 mg1% DV
51. 51Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)2.3 mg1% DV
52. 52Partially hydrogenated soy oilFats and Oils · 1 cup (227 g)2.3 mg1% DV
53. 53Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 cup (227 g)2.3 mg1% DV
54. 54Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 cup (227 g)2.3 mg1% DV
55. 55Soybean oil and butter blendFats and Oils · 1 cup (227 g)2.3 mg1% DV
56. 56Mayonnaise, regularFats and Oils · 1 cup (220 g)2.2 mg1% DV
57. 57Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 cup (220 g)2.2 mg1% DV
58. 58Vegetable oil spread, 20% fat, without saltFats and Oils · 1 cup (205 g)2 mg0% DV
59. 59Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.8 mg0% DV
60. 60Reduced fat ranch dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.8 mg0% DV
61. 61Honey mustard dressingFats and Oils · 2 tbsp (30 g)1.5 mg0% DV
62. 62Ranch dressingFats and Oils · 1 serving (30 g)1.5 mg0% DV
63. 63Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)1.4 mg0% DV
64. 64Fat-free ranch dressingFats and Oils · 1 tablespoon (14 g)1.1 mg0% DV
65. 65Thousand island dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (15 g)1.1 mg0% DV
66. 66Cottonseed and soybean margarine, industrialFats and Oils · 1 tbsp (14 g)0.84 mg0% DV
67. 67French dressing, regular, without saltFats and Oils · 1 tablespoon (15 g)0.75 mg0% DV
68. 68Light butter, with saltFats and Oils · 1 tablespoon (14 g)0.7 mg0% DV
69. 69Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)0.7 mg0% DV
70. 70Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils · 1 tablespoon (14 g)0.7 mg0% DV
71. 71Fat-free vegetable oil spread, liquid, saltedFats and Oils · 1 tbsp (15 g)0.6 mg0% DV
72. 72Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.6 mg0% DV
73. 73Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)0.32 mg0% DV
74. 74Light mayonnaiseFats and Oils · 1 tablespoon (15 g)0.3 mg0% DV
75. 7570% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.28 mg0% DV
76. 76Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)0.28 mg0% DV
77. 77Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)0.28 mg0% DV
78. 78Vegetable oil spread, 60% fat, stick, saltedFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
79. 79Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
80. 8060% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
81. 81Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils · 1 tablespoon (14 g)0.28 mg0% DV
82. 82Vegetable oil-butter spread, with saltFats and Oils · 1 tablespoon (14 g)0.28 mg0% DV
83. 83Smart Balance Omega Plus light mayoFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.28 mg0% DV
84. 84Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)0.27 mg0% DV
85. 85Vegetable oil spread, 37% fat, saltedFats and Oils · 1 tbsp (14.9 g)0.15 mg0% DV
86. 86Hard soybean margarineFats and Oils · 1 tsp (4.7 g)0.14 mg0% DV
87. 8780% fat margarineFats and Oils · 1 tbsp (14 g)0.14 mg0% DV
88. 88Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)0.14 mg0% DV
89. 89Benecol light spreadFats and Oils · 1 tablespoon (1 NLEA serving) (14 g)0.14 mg0% DV
90. 90Smart Balance Light Buttery SpreadFats and Oils · 1 tbsp (14 g)0.14 mg0% 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.