Foods high in magnesium

Tofu mayonnaise tops the list with 7.8 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. 1Tofu mayonnaiseFats and Oils · 1 tbsp (15 g)7.8 mg2% DV
  2. 2Fat-free honey mustard dressingFats and Oils · 2 tbsp (1 NLEA serving) (30 g)3.9 mg1% DV
  3. 3Reduced calorie honey mustard dressingFats and Oils · 2 tbsp (1 serving) (30 g)3.6 mg1% DV
  4. 4Hard soybean margarineFats and Oils · 1 stick (113 g)3.4 mg1% DV
  5. 5Russian dressingFats and Oils · 1 serving (2 tbsp) (30 g)3 mg1% DV
  6. 6Creamy poppyseed dressingFats and Oils · 2 tbsp (33 g)3 mg1% DV
  7. 7Fat-free blue or roquefort cheese dressingFats and Oils · 1 tbsp (17 g)2.5 mg1% DV
  8. 8French dressing, reduced fatFats and Oils · 1 serving (2 tbsp) (30 g)2.4 mg1% DV
  9. 9Thousand island dressing, regularFats and Oils · 1 serving (2 tbsp) (30 g)2.4 mg1% DV
  10. 10Margarine spread, 35-39% fat, tubFats and Oils · 1 cup (232 g)2.3 mg1% DV
  11. 11Flaxseed oil with sliced flaxseedFats and Oils · 1 tablespoon (13.7 g)2.1 mg0% DV
  12. 12Lite buttermilk salad dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.8 mg0% DV
  13. 13Reduced fat ranch dressingFats and Oils · 1 serving (2 tbsp) (30 g)1.8 mg0% DV
  14. 14Honey mustard dressingFats and Oils · 2 tbsp (30 g)1.5 mg0% DV
  15. 15Ranch dressingFats and Oils · 1 serving (30 g)1.5 mg0% DV
  16. 16Reduced calorie French dressingFats and Oils · 1 tbsp (16 g)1.4 mg0% DV
  17. 17Fat-free Caesar dressingFats and Oils · 2 tbsp (1 NLEA serving) (34 g)1.4 mg0% DV
  18. 18French dressing, reduced fat, without saltFats and Oils · 1 tablespoon (16 g)1.3 mg0% DV
  19. 19Blue cheese dressingFats and Oils · 1 tbsp (15 g)1.2 mg0% DV
  20. 20French dressing, regularFats and Oils · 1 tbsp (16 g)1.1 mg0% DV
  21. 21Fat-free ranch dressingFats and Oils · 1 tablespoon (14 g)1.1 mg0% DV
  22. 22Low calorie blue cheese salad dressingFats and Oils · 1 tbsp (15 g)1.1 mg0% DV
  23. 23Regular green goddess dressingFats and Oils · 1 tbsp (15 g)1.1 mg0% DV
  24. 24Imitation mayonnaise, milk creamFats and Oils · 1 tablespoon (15 g)1.1 mg0% DV
  25. 25Thousand island dressing, reduced fatFats and Oils · 1 tablespoon (15 g)1.1 mg0% DV
  26. 26Bacon and tomato salad dressingFats and Oils · 1 tbsp (15 g)0.9 mg0% DV
  27. 27Reduced calorie fat free creamy dressingFats and Oils · 1 tbsp (17 g)0.85 mg0% DV
  28. 28Reduced fat coleslaw dressingFats and Oils · 1 tbsp (17 g)0.85 mg0% DV
  29. 29Cottonseed and soybean margarine, industrialFats and Oils · 1 tbsp (14 g)0.84 mg0% DV
  30. 30Reduced calorie cholesterol free creamy dressingFats and Oils · 1 tbsp (15 g)0.75 mg0% DV
  31. 31French dressing, regular, without saltFats and Oils · 1 tablespoon (15 g)0.75 mg0% DV
  32. 32Italian dressing, regularFats and Oils · 1 tbsp (14.7 g)0.73 mg0% DV
  33. 33Light butter, with saltFats and Oils · 1 tablespoon (14 g)0.7 mg0% DV
  34. 34Light butter, stick, unsaltedFats and Oils · 1 tablespoon (14 g)0.7 mg0% DV
  35. 35Margarine-like spread with yogurt, approximately 40% fat, tub, with saltFats and Oils · 1 tablespoon (14 g)0.7 mg0% DV
  36. 36Fat-free Italian dressingFats and Oils · 1 tbsp (14 g)0.7 mg0% DV
  37. 37Light blue or roquefort cheese dressingFats and Oils · 1 tbsp (16 g)0.64 mg0% DV
  38. 38Fat-free thousand island dressingFats and Oils · 1 tbsp (16 g)0.64 mg0% DV
  39. 39Fat-free vegetable oil spread, liquid, saltedFats and Oils · 1 tbsp (15 g)0.6 mg0% DV
  40. 40Regular Caesar dressingFats and Oils · 1 serving (2 tbsp) (30 g)0.6 mg0% DV
  41. 41Italian dressing, reduced fatFats and Oils · 1 tablespoon (15 g)0.6 mg0% DV
  42. 42Italian dressing, reduced fat, without saltFats and Oils · 1 tablespoon (15 g)0.6 mg0% DV
  43. 43Coleslaw dressingFats and Oils · 1 tbsp (19 g)0.57 mg0% DV
  44. 44French dressing, fat-freeFats and Oils · 1 tablespoon (16 g)0.48 mg0% DV
  45. 45Sweet and sour salad dressingFats and Oils · 1 tbsp (16 g)0.48 mg0% DV
  46. 46Italian dressing, regular, without saltFats and Oils · 1 tablespoon (14.7 g)0.44 mg0% DV
  47. 4780% fat margarine, without saltFats and Oils · 1 tbsp (14.2 g)0.43 mg0% DV
  48. 48Margarine, regular, 80% fat, composite, stick, with saltFats and Oils · 1 tbsp (14 g)0.42 mg0% DV
  49. 49Margarine, 80% fat, stick, saltedFats and Oils · 1 tablespoon (14 g)0.42 mg0% DV
  50. 5080% fat margarine, unsaltedFats and Oils · 1 tbsp (14 g)0.42 mg0% DV
  51. 51Kraft Mayo Fat Free mayonnaise dressingFats and Oils · 1 tbsp (16 g)0.32 mg0% DV
  52. 52Fat-free mayonnaise-like salad dressingFats and Oils · 1 tbsp (16 g)0.32 mg0% DV
  53. 53Reduced calorie sour cream and buttermilk dressingFats and Oils · 1 tbsp (15 g)0.3 mg0% DV
  54. 54Reduced fat mayonnaise with olive oilFats and Oils · 1 tbsp (15 g)0.3 mg0% DV
  55. 55Low calorie Caesar salad dressingFats and Oils · 1 tbsp (15 g)0.3 mg0% DV
  56. 56Light mayonnaiseFats and Oils · 1 tablespoon (15 g)0.3 mg0% DV
  57. 57Sandwich spread with chopped pickle, regularFats and Oils · 1 tablespoon (15 g)0.3 mg0% DV
  58. 58Mayonnaise type dressing, regular, with saltFats and Oils · 1 tbsp (14.7 g)0.29 mg0% DV
  59. 59Low calorie mayonnaiseFats and Oils · 1 tbsp (14.5 g)0.29 mg0% DV
  60. 60Margarine-like, vegetable oil spread, 60% fat, stick, with saltFats and Oils · 1 tbsp (14.3 g)0.29 mg0% DV
  61. 6160% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14.3 g)0.29 mg0% DV
  62. 6270% fat soybean margarineFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.28 mg0% DV
  63. 63Yogurt spread, 70% fat, stick, with saltFats and Oils · 1 tablespoon (14 g)0.28 mg0% DV
  64. 6460% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
  65. 65Butter margarine blend, 80% fat, unsaltedFats and Oils · 1 tablespoon (14 g)0.28 mg0% DV
  66. 66Vegetable oil spread, 60% fat, stick, saltedFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
  67. 67Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without saltFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
  68. 6860% fat vegetable oil spread, unsaltedFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
  69. 6960% fat vegetable oil spread, with saltFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
  70. 7060% fat vegetable oil spread, saltedFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
  71. 71Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with saltFats and Oils · 1 tablespoon (14 g)0.28 mg0% DV
  72. 72Vegetable oil-butter spread, with saltFats and Oils · 1 tablespoon (14 g)0.28 mg0% DV
  73. 73Reduced calorie Italian salad dressingFats and Oils · 1 tbsp (14 g)0.28 mg0% DV
  74. 74Smart Balance Omega Plus light mayoFats and Oils · 1 tbsp (1 NLEA serving) (14 g)0.28 mg0% DV
  75. 75Regular peppercorn salad dressingFats and Oils · 1 tbsp (13.4 g)0.27 mg0% DV
  76. 76Vegetable oil spread, 20% fat, with saltFats and Oils · 1 tbsp (15 g)0.15 mg0% DV
  77. 77No cholesterol mayonnaise dressingFats and Oils · 1 tbsp (15 g)0.15 mg0% DV
  78. 78Vegetable oil spread, 37% fat, saltedFats and Oils · 1 tbsp (14.9 g)0.15 mg0% DV
  79. 79Vegetable oil spread, fat-free, tubFats and Oils · 1 tbsp (14.6 g)0.15 mg0% DV
  80. 80Margarine, regular, 80% fat, composite, tub, with saltFats and Oils · 1 tbsp (14.2 g)0.14 mg0% DV
  81. 81Margarine, regular, 80% fat, composite, tub, without saltFats and Oils · 1 tbsp (14.2 g)0.14 mg0% DV
  82. 82Soybean oil and butter blendFats and Oils · 1 tbsp (14.1 g)0.14 mg0% DV
  83. 8380% fat margarineFats and Oils · 1 tbsp (14 g)0.14 mg0% DV
  84. 84Partially hydrogenated soy oilFats and Oils · 1 tbsp (14 g)0.14 mg0% DV
  85. 85Margarine, 80% fat, tub, saltedFats and Oils · 1 tbsp (14 g)0.14 mg0% DV
  86. 86Benecol light spreadFats and Oils · 1 tablespoon (1 NLEA serving) (14 g)0.14 mg0% DV
  87. 87Smart Balance Light Buttery SpreadFats and Oils · 1 tbsp (14 g)0.14 mg0% DV
  88. 88Mayonnaise, regularFats and Oils · 1 tbsp (13.8 g)0.14 mg0% DV
  89. 89Mayonnaise, soybean and safflower oil, with saltFats and Oils · 1 tablespoon (13.8 g)0.14 mg0% DV
  90. 90Vegetable oil spread, 20% fat, without saltFats and Oils · 1 tbsp (12.8 g)0.13 mg0% DV

More rankings

Foods high in sodiumFoods high in potassiumFoods high in calciumFoods high in ironFoods high in phosphorusFoods high in zincFoods high in copperFoods high in manganeseFoods high in seleniumFoods high in iodine

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.