Foods high in magnesium

Black and red caviar, granular tops the list with 300 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. 1Black and red caviar, granularFinfish and Shellfish Products300 mg71% DV
  2. 2Raw snailsFinfish and Shellfish Products250 mg60% DV
  3. 3Conch, bakedFinfish and Shellfish Products238 mg57% DV
  4. 4Anchovies, canned in olive oil, with salt, drainedFinfish and Shellfish Products228 mg54% DV
  5. 5Cooked whelkFinfish and Shellfish Products172 mg41% DV
  6. 6Atlantic cod, dried and saltedFinfish and Shellfish Products133 mg32% DV
  7. 7Chinook salmon, cookedFinfish and Shellfish Products122 mg29% DV
  8. 8Atlantic mackerel, cooked, dry heatFinfish and Shellfish Products97 mg23% DV
  9. 9Raw Chinook salmonFinfish and Shellfish Products95 mg23% DV
  10. 10Atlantic pollock, cookedFinfish and Shellfish Products86 mg20% DV
  11. 11Raw whelkFinfish and Shellfish Products86 mg20% DV
  12. 12Ling, cookedFinfish and Shellfish Products81 mg19% DV
  13. 13Alaska pollock, cookedFinfish and Shellfish Products81 mg19% DV
  14. 14Atlantic mackerel, rawFinfish and Shellfish Products76 mg18% DV
  15. 15Smoked sablefishFinfish and Shellfish Products74 mg18% DV
  16. 16Sablefish, cookedFinfish and Shellfish Products71 mg17% DV
  17. 17European anchovy, canned in oil, drainedFinfish and Shellfish Products69 mg16% DV
  18. 18Atlantic pollock, rawFinfish and Shellfish Products67 mg16% DV
  19. 19European turbot, cookedFinfish and Shellfish Products65 mg15% DV
  20. 20Fresh bluefin tuna, cookedFinfish and Shellfish Products64 mg15% DV
  21. 21Cooked Alaska king crabFinfish and Shellfish Products63 mg15% DV
  22. 22Queen crab, cookedFinfish and Shellfish Products63 mg15% DV
  23. 23Raw lingFinfish and Shellfish Products63 mg15% DV
  24. 24Salted mackerelFinfish and Shellfish Products60 mg14% DV
  25. 25Cuttlefish, cookedFinfish and Shellfish Products60 mg14% DV
  26. 26Common octopus, cookedFinfish and Shellfish Products60 mg14% DV
  27. 27Breaded and fried mixed species scallopFinfish and Shellfish Products59 mg14% DV
  28. 28Snow crab legs, frozenFinfish and Shellfish Products58.4 mg14% DV
  29. 29Dungeness crab, cookedFinfish and Shellfish Products58 mg14% DV
  30. 30Breaded and fried eastern oystersFinfish and Shellfish Products58 mg14% DV
  31. 31Fried mixed species abaloneFinfish and Shellfish Products56 mg13% DV
  32. 32Sablefish, rawFinfish and Shellfish Products55 mg13% DV
  33. 33Smoked haddockFinfish and Shellfish Products54 mg13% DV
  34. 34Spot, cookedFinfish and Shellfish Products54 mg13% DV
  35. 35Canned eastern oystersFinfish and Shellfish Products54 mg13% DV
  36. 36Sea bass, cookedFinfish and Shellfish Products53 mg13% DV
  37. 37Spiny lobster, cookedFinfish and Shellfish Products51 mg12% DV
  38. 38Cooked striped bassFinfish and Shellfish Products51 mg12% DV
  39. 39Raw European turbotFinfish and Shellfish Products51 mg12% DV
  40. 40Raw fresh bluefin tunaFinfish and Shellfish Products50 mg12% DV
  41. 41Alaska king crab, rawFinfish and Shellfish Products49 mg12% DV
  42. 42Raw queen crabFinfish and Shellfish Products49 mg12% DV
  43. 43Raw sharkFinfish and Shellfish Products49 mg12% DV
  44. 44Raw mixed species abaloneFinfish and Shellfish Products48 mg11% DV
  45. 45Sturgeon, mixed species, smokedFinfish and Shellfish Products47 mg11% DV
  46. 46Wild bay scallops, frozenFinfish and Shellfish Products46.4 mg11% DV
  47. 47Kippered Atlantic herringFinfish and Shellfish Products46 mg11% DV
  48. 48Raw Dungeness crabFinfish and Shellfish Products45 mg11% DV
  49. 49Sturgeon, mixed species, cooked, dry heatFinfish and Shellfish Products45 mg11% DV
  50. 50Fresh skipjack tuna, cookedFinfish and Shellfish Products44 mg10% DV
  51. 51Pacific oyster, cookedFinfish and Shellfish Products44 mg10% DV
  52. 52Blue swimming crab lump, pasteurizedFinfish and Shellfish Products43.1 mg10% DV
  53. 53Imitation Alaska king crabFinfish and Shellfish Products43 mg10% DV
  54. 54Cooked northern lobsterFinfish and Shellfish Products43 mg10% DV
  55. 55Imitation shrimpFinfish and Shellfish Products43 mg10% DV
  56. 56Shark, mixed species, battered and friedFinfish and Shellfish Products43 mg10% DV
  57. 57SurimiFinfish and Shellfish Products43 mg10% DV
  58. 58Imitation mixed species scallopFinfish and Shellfish Products43 mg10% DV
  59. 59Cooked bluefishFinfish and Shellfish Products42 mg10% DV
  60. 60Cooked Atlantic codFinfish and Shellfish Products42 mg10% DV
  61. 61Breaded and fried Atlantic croakerFinfish and Shellfish Products42 mg10% DV
  62. 62Raw spotFinfish and Shellfish Products42 mg10% DV
  63. 63Fresh yellowfin tuna, cookedFinfish and Shellfish Products42 mg10% DV
  64. 64Mixed species whitefish, cookedFinfish and Shellfish Products42 mg10% DV
  65. 65European anchovy, rawFinfish and Shellfish Products41 mg10% DV
  66. 66Cooked burbotFinfish and Shellfish Products41 mg10% DV
  67. 67Atlantic cod, canned, solids and liquidFinfish and Shellfish Products41 mg10% DV
  68. 68Atlantic herring, cooked, dry heatFinfish and Shellfish Products41 mg10% DV
  69. 69Pacific herring, cookedFinfish and Shellfish Products41 mg10% DV
  70. 70King mackerel, cookedFinfish and Shellfish Products41 mg10% DV
  71. 71Sea bass, mixed species, rawFinfish and Shellfish Products41 mg10% DV
  72. 72Breaded and fried shrimpFinfish and Shellfish Products40 mg10% DV
  73. 73Raw mixed species spiny lobsterFinfish and Shellfish Products40 mg10% DV
  74. 74Striped bass, rawFinfish and Shellfish Products40 mg10% DV
  75. 75Raw Atlantic croakerFinfish and Shellfish Products40 mg10% DV
  76. 76Cooked cuskFinfish and Shellfish Products40 mg10% DV
  77. 77Northern pike, cooked, dry heatFinfish and Shellfish Products40 mg10% DV
  78. 78Mixed species seatrout, cookedFinfish and Shellfish Products40 mg10% DV
  79. 79Wild lobster tails, frozenFinfish and Shellfish Products39 mg9% DV
  80. 80Shrimp, cookedFinfish and Shellfish Products39 mg9% DV
  81. 81Atlantic sardines, canned in oil, drained with boneFinfish and Shellfish Products39 mg9% DV
  82. 82Raw northern lobsterFinfish and Shellfish Products38 mg9% DV
  83. 83Cooked freshwater bassFinfish and Shellfish Products38 mg9% DV
  84. 84Carp, cooked, dry heatFinfish and Shellfish Products38 mg9% DV
  85. 85Freshwater drum, cookedFinfish and Shellfish Products38 mg9% DV
  86. 86Spanish mackerel, cookedFinfish and Shellfish Products38 mg9% DV
  87. 87Mahimahi, cookedFinfish and Shellfish Products38 mg9% DV
  88. 88Milkfish, cookedFinfish and Shellfish Products38 mg9% DV
  89. 89Perch, cookedFinfish and Shellfish Products38 mg9% DV
  90. 90Walleye pike, cookedFinfish and Shellfish Products38 mg9% DV
  91. 91American shad, cookedFinfish and Shellfish Products38 mg9% DV
  92. 92Rainbow smelt, cooked, dry heatFinfish and Shellfish Products38 mg9% DV
  93. 93White sucker, cookedFinfish and Shellfish Products38 mg9% DV
  94. 94Pumpkinseed sunfish, cookedFinfish and Shellfish Products38 mg9% DV
  95. 95Atlantic wolffish, cookedFinfish and Shellfish Products38 mg9% DV
  96. 96Mixed species yellowtail, cookedFinfish and Shellfish Products38 mg9% DV
  97. 97Fried squidFinfish and Shellfish Products38 mg9% DV
  98. 98Cooked shrimpFinfish and Shellfish Products37 mg9% DV
  99. 99Cooked grouperFinfish and Shellfish Products37 mg9% DV
  100. 100Jack mackerel, canned, drained solidsFinfish and Shellfish Products37 mg9% DV

More rankings

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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.