Foods high in magnesium

Emu fan fillet, raw tops the list with 42 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. 1Emu fan fillet, rawPoultry Products42 mg10% DV
  2. 2Emu full rump, rawPoultry Products40 mg10% DV
  3. 3Ground turkey, fat free, pan-broiledPoultry Products35 mg8% DV
  4. 4Ground turkey, fat free, broiledPoultry Products35 mg8% DV
  5. 5Skinless boneless chicken breast, grilledPoultry Products34 mg8% DV
  6. 6Emu full rump, broiledPoultry Products34 mg8% DV
  7. 7Emu inside drum, broiledPoultry Products33 mg8% DV
  8. 8Turkey skin, roastedPoultry Products33 mg8% DV
  9. 9Skinless boneless chicken breast, braisedPoultry Products32 mg8% DV
  10. 10Raw ruffed grouse breast, skinlessPoultry Products32 mg8% DV
  11. 11Turkey light meat, roastedPoultry Products32 mg8% DV
  12. 12Turkey drumstick, meat only, roastedPoultry Products32 mg8% DV
  13. 13Turkey breast, meat only, roastedPoultry Products32 mg8% DV
  14. 14Turkey light meat, meat and skin, roastedPoultry Products32 mg8% DV
  15. 15Turkey wing, meat only, roastedPoultry Products32 mg8% DV
  16. 16Skinless boneless chicken breast, with added solution, grilledPoultry Products31 mg7% DV
  17. 17Chicken breast, meat only, friedPoultry Products31 mg7% DV
  18. 18Emu flat fillet, rawPoultry Products31 mg7% DV
  19. 19Chicken breast, meat and skin, fried in flourPoultry Products30 mg7% DV
  20. 20Emu fan fillet, broiledPoultry Products30 mg7% DV
  21. 21Emu oyster, rawPoultry Products30 mg7% DV
  22. 22Emu top loin, broiledPoultry Products30 mg7% DV
  23. 23Roasted turkey, light meat and skin, with added solutionPoultry Products30 mg7% DV
  24. 24Turkey light meat, meat only, roastedPoultry Products30 mg7% DV
  25. 25Roasted turkey back, meat only, with added solutionPoultry Products30 mg7% DV
  26. 26Roasted turkey breast, meat only, with added solutionPoultry Products30 mg7% DV
  27. 27Ground turkey, cookedPoultry Products30 mg7% DV
  28. 28Turkey, whole, meat and skin, roastedPoultry Products30 mg7% DV
  29. 29Turkey wing, meat only, with added solution, roastedPoultry Products30 mg7% DV
  30. 30Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products29.1 mg7% DV
  31. 31Raw Canada goose breast, skinlessPoultry Products29 mg7% DV
  32. 32Chicken breast, meat only, roastedPoultry Products29 mg7% DV
  33. 33Fried chicken light meat, skinlessPoultry Products29 mg7% DV
  34. 34Ground emu, pan-broiledPoultry Products29 mg7% DV
  35. 35Emu outside drum, rawPoultry Products29 mg7% DV
  36. 36Ostrich oyster, cookedPoultry Products29 mg7% DV
  37. 37Turkey back, meat and skin, with solution, roastedPoultry Products29 mg7% DV
  38. 38Ground turkey, fat free, rawPoultry Products29 mg7% DV
  39. 39Turkey breast, meat and skin, roastedPoultry Products29 mg7% DV
  40. 40Turkey, whole, meat only, roastedPoultry Products29 mg7% DV
  41. 41Chicken breast, skinless boneless, rawPoultry Products28 mg7% DV
  42. 42Skinless boneless chicken breast, with added solution, braisedPoultry Products28 mg7% DV
  43. 43Chicken, ground, crumbles, cooked, pan-brownedPoultry Products28 mg7% DV
  44. 44Raw quail breast, meat onlyPoultry Products28 mg7% DV
  45. 45Squab, light meat without skin, rawPoultry Products28 mg7% DV
  46. 46Turkey heart, cooked, simmeredPoultry Products28 mg7% DV
  47. 47Turkey drumstick, meat only, rawPoultry Products28 mg7% DV
  48. 48Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products28 mg7% DV
  49. 49Roasted turkey breast, meat onlyPoultry Products28 mg7% DV
  50. 50Turkey skin, roastedPoultry Products28 mg7% DV
  51. 51Turkey breast, meat only, rawPoultry Products28 mg7% DV
  52. 52Turkey light meat, rawPoultry Products28 mg7% DV
  53. 53Turkey wing, meat only, rawPoultry Products28 mg7% DV
  54. 54Chicken breast, meat and skin, roastedPoultry Products27 mg6% DV
  55. 55Flour-fried chicken light meat, skin onPoultry Products27 mg6% DV
  56. 56Roasted chicken light meat, skinlessPoultry Products27 mg6% DV
  57. 57Raw chicken light meat, skinlessPoultry Products27 mg6% DV
  58. 58Chicken meat, friedPoultry Products27 mg6% DV
  59. 59Chicken liver, pan-friedPoultry Products27 mg6% DV
  60. 60Chicken wing, frozen, glazed, barbecue, heatedPoultry Products27 mg6% DV
  61. 61Turkey breast, meat and skin, roastedPoultry Products27 mg6% DV
  62. 62Raw turkey breast, meat onlyPoultry Products27 mg6% DV
  63. 63Roasted turkey breast, meat only, with added solutionPoultry Products27 mg6% DV
  64. 64Turkey thigh, meat only, roastedPoultry Products27 mg6% DV
  65. 65Turkey back, meat only, roastedPoultry Products27 mg6% DV
  66. 66Turkey dark meat, roastedPoultry Products27 mg6% DV
  67. 67Turkey dark meat, meat and skin, roastedPoultry Products27 mg6% DV
  68. 68Whole turkey, meat and skin, roastedPoultry Products27 mg6% DV
  69. 69Turkey, whole, meat only, rawPoultry Products27 mg6% DV
  70. 70Whole turkey, meat only, roastedPoultry Products27 mg6% DV
  71. 71Chicken breast, boneless, skinless, rawPoultry Products26.2 mg6% DV
  72. 72Breaded chicken tenders, microwavedPoultry Products26 mg6% DV
  73. 73Rotisserie chicken breast, meat and skin, cookedPoultry Products26 mg6% DV
  74. 74Rotisserie chicken skin, cookedPoultry Products26 mg6% DV
  75. 75Chicken thigh, meat only, friedPoultry Products26 mg6% DV
  76. 76Raw stewing chicken light meatPoultry Products26 mg6% DV
  77. 77Cooked dovePoultry Products26 mg6% DV
  78. 78Emu inside drum, rawPoultry Products26 mg6% DV
  79. 79Ostrich inside strip, cookedPoultry Products26 mg6% DV
  80. 80Ostrich outside strip, cookedPoultry Products26 mg6% DV
  81. 81Turkey liver, cooked, simmeredPoultry Products26 mg6% DV
  82. 82Smoked turkey, cooked, skin and bone removedPoultry Products26 mg6% DV
  83. 83Chicken breast, meat and skin, rawPoultry Products25.4 mg6% DV
  84. 84Frozen chicken patty, uncookedPoultry Products25 mg6% DV
  85. 85BBQ rotisserie chicken breast, meat and skinPoultry Products25 mg6% DV
  86. 86BBQ rotisserie chicken breast, meat onlyPoultry Products25 mg6% DV
  87. 87Rotisserie chicken drumstick, meat and skin, cookedPoultry Products25 mg6% DV
  88. 88Chicken back, meat only, friedPoultry Products25 mg6% DV
  89. 89Chicken breast, meat and skin, rawPoultry Products25 mg6% DV
  90. 90Chicken breast, skinless, boneless, with solution, rawPoultry Products25 mg6% DV
  91. 91Chicken dark meat, friedPoultry Products25 mg6% DV
  92. 92Chicken thigh, meat only, braisedPoultry Products25 mg6% DV
  93. 93Chicken giblets, friedPoultry Products25 mg6% DV
  94. 94Chicken leg, meat only, friedPoultry Products25 mg6% DV
  95. 95Roasted chicken light meat, skin onPoultry Products25 mg6% DV
  96. 96Whole chicken with giblets and neck, friedPoultry Products25 mg6% DV
  97. 97Flour-fried chicken, meat and skinPoultry Products25 mg6% DV
  98. 98Chicken meat, roastedPoultry Products25 mg6% DV
  99. 99Chicken meat, rawPoultry Products25 mg6% DV
  100. 100Rotisserie chicken breast, meat only, cookedPoultry Products25 mg6% 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.