Foods high in magnesium

Chicken breast, skinless boneless, raw tops the list with 76.2 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. 1Chicken breast, skinless boneless, rawPoultry Products · 1 piece (272 g)76.2 mg18% DV
2. 2Chicken breast, skinless, boneless, with solution, rawPoultry Products · 1 piece (263 g)65.8 mg16% DV
3. 3Skinless boneless chicken breast, braisedPoultry Products · 1 piece (174 g)55.7 mg13% DV
4. 4Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products · 1 paired cooked w crumbles (155 g)45.1 mg11% DV
5. 5Squab, raw, meat and skinPoultry Products · 1 squab (199 g)43.8 mg10% DV
6. 6Squab, meat only, rawPoultry Products · 1 squab (168 g)42 mg10% DV
7. 7Chicken breast, meat only, roastedPoultry Products · 1 cup, chopped or diced (140 g)40.6 mg10% DV
8. 8Fried chicken light meat, skinlessPoultry Products · 1 cup (140 g)40.6 mg10% DV
9. 9Chicken breast, meat and skin, roastedPoultry Products · 1 cup, chopped or diced (140 g)37.8 mg9% DV
10. 10Roasted chicken light meat, skinlessPoultry Products · 1 cup, chopped or diced (140 g)37.8 mg9% DV
11. 11Chicken meat, friedPoultry Products · 1 cup, chopped or diced (140 g)37.8 mg9% DV
12. 12Cooked dovePoultry Products · 1 cup, chopped or diced (140 g)36.4 mg9% DV
13. 13Chicken giblets, friedPoultry Products · 1 cup, chopped or diced (145 g)36.3 mg9% DV
14. 14Raw ruffed grouse breast, skinlessPoultry Products · 4 oz (113 g)36.2 mg9% DV
15. 15Roasted goose meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook goose) (143 g)35.8 mg9% DV
16. 16Emu fan fillet, rawPoultry Products · 1 serving ( 3 oz ) (85 g)35.7 mg9% DV
17. 17Turkey breast, meat and skin, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook turkey) (146 g)35 mg8% DV
18. 18Chicken dark meat, friedPoultry Products · 1 cup (140 g)35 mg8% DV
19. 19Chicken meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)35 mg8% DV
20. 20Emu full rump, rawPoultry Products · 3 oz (85 g)34 mg8% DV
21. 21Chicken breast, meat only, stewedPoultry Products · 1 cup, chopped or diced (140 g)33.6 mg8% DV
22. 22Ground turkey, fat free, rawPoultry Products · 4 oz (113 g)32.8 mg8% DV
23. 23Chicken dark meat, roastedPoultry Products · 1 cup, chopped or diced (140 g)32.2 mg8% DV
24. 24Roasted roasting chicken light meatPoultry Products · 1 cup, chopped or diced (140 g)32.2 mg8% DV
25. 25Stewed stewing chicken light meatPoultry Products · 1 cup, chopped or diced (140 g)32.2 mg8% DV
26. 26Turkey drumstick, meat only, rawPoultry Products · 4 oz (113 g)31.6 mg8% DV
27. 27Turkey breast, meat only, rawPoultry Products · 4 oz (113 g)31.6 mg8% DV
28. 28Turkey wing, meat only, rawPoultry Products · 4 oz (113 g)31.6 mg8% DV
29. 29Chicken breast, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)30.8 mg7% DV
30. 30Stewed chicken light meat, skinlessPoultry Products · 1 cup, chopped or diced (140 g)30.8 mg7% DV
31. 31Stewed stewing chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)30.8 mg7% DV
32. 32Roasted goose, with skinPoultry Products · 1 cup, chopped or diced (140 g)30.8 mg7% DV
33. 33Cooked pheasantPoultry Products · 1 cup, chopped or diced (140 g)30.8 mg7% DV
34. 34Turkey back, meat and skin, roastedPoultry Products · 1 cup, chopped or diced (140 g)30.8 mg7% DV
35. 35Raw turkey breast, meat onlyPoultry Products · 4 oz (113 g)30.5 mg7% DV
36. 36Turkey, whole, meat only, rawPoultry Products · 4 oz (113 g)30.5 mg7% DV
37. 37Ground turkey, fat free, pan-broiledPoultry Products · 3 oz (85 g)29.8 mg7% DV
38. 38Ground turkey, fat free, broiledPoultry Products · 3 oz (85 g)29.8 mg7% DV
39. 39Mechanically deboned poultry, without skin, rawPoultry Products · 0.5 lb (227 g)29.5 mg7% DV
40. 40Mechanically deboned turkey, rawPoultry Products · 0.5 lb (227 g)29.5 mg7% DV
41. 41Stewed chicken, meat onlyPoultry Products · 1 cup, chopped or diced (140 g)29.4 mg7% DV
42. 42Chicken thigh, meat only, stewedPoultry Products · 1 cup, chopped or diced (140 g)29.4 mg7% DV
43. 43Roasted roasting chicken meatPoultry Products · 1 cup, chopped or diced (140 g)29.4 mg7% DV
44. 44Capon giblets, cooked, simmeredPoultry Products · 1 cup, chopped or diced (145 g)29 mg7% DV
45. 45Chicken heart, simmeredPoultry Products · 1 cup, chopped or diced (145 g)29 mg7% DV
46. 46Simmered roasting chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)29 mg7% DV
47. 47Simmered stewing chicken gibletsPoultry Products · 1 cup, chopped or diced (145 g)29 mg7% DV
48. 48Skinless boneless chicken breast, grilledPoultry Products · 3 oz (85 g)28.9 mg7% DV
49. 49Emu full rump, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)28.9 mg7% DV
50. 50Squab, light meat without skin, rawPoultry Products · 1 breast, bone removed (101 g)28.3 mg7% DV
51. 51Chicken meat, rawPoultry Products · 4 oz (113 g)28.3 mg7% DV
52. 52Turkey light meat, meat only, rawPoultry Products · 4 oz (113 g)28.3 mg7% DV
53. 53Raw turkey breast, meat only, with solutionPoultry Products · 4 oz (113 g)28.3 mg7% DV
54. 54Raw turkey breast, meat only, with added solutionPoultry Products · 4 oz (113 g)28.3 mg7% DV
55. 55Turkey thigh, meat only, rawPoultry Products · 4 oz (113 g)28.3 mg7% DV
56. 56Turkey back, meat only, rawPoultry Products · 4 oz (113 g)28.3 mg7% DV
57. 57Turkey light meat, meat and skin, rawPoultry Products · 4 oz (113 g)28.3 mg7% DV
58. 58Whole turkey, meat and skin, rawPoultry Products · 4 oz (113 g)28.3 mg7% DV
59. 59Ground emu, rawPoultry Products · 1 patty (117 g)28.1 mg7% DV
60. 60Emu inside drum, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)28.1 mg7% DV
61. 61Turkey skin, roastedPoultry Products · 3 oz (85 g)28.1 mg7% DV
62. 62Chicken dark meat, stewedPoultry Products · 1 cup, chopped or diced (140 g)28 mg7% DV
63. 63Chicken drumstick, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)28 mg7% DV
64. 64Chicken leg, meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)28 mg7% DV
65. 65Roasted roasting chicken dark meatPoultry Products · 1 cup, chopped or diced (140 g)28 mg7% DV
66. 66Roasted duck meatPoultry Products · 1 cup, chopped or diced (140 g)28 mg7% DV
67. 67Mechanically deboned poultry, with skin, rawPoultry Products · 0.5 lb (227 g)27.2 mg6% DV
68. 68Mechanically deboned poultry, from hens, rawPoultry Products · 0.5 lb (227 g)27.2 mg6% DV
69. 69Turkey light meat, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
70. 70Turkey drumstick, meat only, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
71. 71Turkey breast, meat only, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
72. 72Turkey light meat, meat and skin, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
73. 73Turkey wing, meat only, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
74. 74Raw stewing chicken meatPoultry Products · 4 oz (113 g)27.1 mg6% DV
75. 75Turkey liver, rawPoultry Products · 4 oz (113 g)27.1 mg6% DV
76. 76Whole turkey, meat only, rawPoultry Products · 4 oz (113 g)27.1 mg6% DV
77. 77Chicken meat and skin, stewedPoultry Products · 1 cup, chopped or diced (140 g)26.6 mg6% DV
78. 78Chicken dark meat and skin, friedPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (110 g)26.4 mg6% DV
79. 79Skinless boneless chicken breast, with added solution, grilledPoultry Products · 3 oz (85 g)26.4 mg6% DV
80. 80Emu flat fillet, rawPoultry Products · 3 oz (85 g)26.4 mg6% DV
81. 81Raw duck meatPoultry Products · 1 unit (yield from 1 lb ready-to-cook duck) (137 g)26 mg6% DV
82. 82Chicken thigh, meat only, rawPoultry Products · 4 oz (113 g)26 mg6% DV
83. 83Chicken leg, meat only, rawPoultry Products · 4 oz (113 g)26 mg6% DV
84. 84Chicken light meat and skin, rawPoultry Products · 4 oz (113 g)26 mg6% DV
85. 85Ground turkey, rawPoultry Products · 4 oz (113 g)26 mg6% DV
86. 86Turkey breast, meat and skin, with solution, rawPoultry Products · 4 oz (113 g)26 mg6% DV
87. 87Emu fan fillet, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)25.5 mg6% DV
88. 88Emu oyster, rawPoultry Products · 3 oz (85 g)25.5 mg6% DV
89. 89Emu top loin, broiledPoultry Products · 1 serving ( 3 oz ) (85 g)25.5 mg6% DV
90. 90Roasted turkey, light meat and skin, with added solutionPoultry Products · 3 oz (85 g)25.5 mg6% DV
91. 91Turkey light meat, meat only, roastedPoultry Products · 3 oz (85 g)25.5 mg6% DV
92. 92Roasted turkey back, meat only, with added solutionPoultry Products · 3 oz (85 g)25.5 mg6% DV
93. 93Roasted turkey breast, meat only, with added solutionPoultry Products · 3 oz (85 g)25.5 mg6% DV
94. 94Ground turkey, cookedPoultry Products · 3 oz (85 g)25.5 mg6% DV
95. 95Turkey, whole, meat and skin, roastedPoultry Products · 3 oz (85 g)25.5 mg6% DV
96. 96Turkey wing, meat only, with added solution, roastedPoultry Products · 3 oz (85 g)25.5 mg6% DV
97. 97Chicken dark meat, rawPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (109 g)25.1 mg6% DV
98. 98Raw quail, with skinPoultry Products · 1 quail (109 g)25.1 mg6% DV
99. 99Chicken back, meat only, rawPoultry Products · 4 oz (113 g)24.9 mg6% DV
100. 100Batter-fried chicken light meat, skin onPoultry Products · 1 unit (yield from 1 lb ready-to-cook chicken) (113 g)24.9 mg6% 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.