Foods high in magnesium

Emu fan fillet, raw tops the list with 35.7 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. 1Emu fan fillet, rawPoultry Products · 3 oz (85 g)35.7 mg9% DV
  2. 2Emu full rump, rawPoultry Products · 3 oz (85 g)34 mg8% DV
  3. 3Ground turkey, fat free, pan-broiledPoultry Products · 3 oz (85 g)29.8 mg7% DV
  4. 4Ground turkey, fat free, broiledPoultry Products · 3 oz (85 g)29.8 mg7% DV
  5. 5Skinless boneless chicken breast, grilledPoultry Products · 3 oz (85 g)28.9 mg7% DV
  6. 6Emu full rump, broiledPoultry Products · 3 oz (85 g)28.9 mg7% DV
  7. 7Emu inside drum, broiledPoultry Products · 3 oz (85 g)28.1 mg7% DV
  8. 8Turkey skin, roastedPoultry Products · 3 oz (85 g)28.1 mg7% DV
  9. 9Skinless boneless chicken breast, braisedPoultry Products · 3 oz (85 g)27.2 mg6% DV
  10. 10Raw ruffed grouse breast, skinlessPoultry Products · 3 oz (85 g)27.2 mg6% DV
  11. 11Turkey light meat, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
  12. 12Turkey drumstick, meat only, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
  13. 13Turkey breast, meat only, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
  14. 14Turkey light meat, meat and skin, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
  15. 15Turkey wing, meat only, roastedPoultry Products · 3 oz (85 g)27.2 mg6% DV
  16. 16Skinless boneless chicken breast, with added solution, grilledPoultry Products · 3 oz (85 g)26.4 mg6% DV
  17. 17Chicken breast, meat only, friedPoultry Products · 3 oz (85 g)26.4 mg6% DV
  18. 18Emu flat fillet, rawPoultry Products · 3 oz (85 g)26.4 mg6% DV
  19. 19Chicken breast, meat and skin, fried in flourPoultry Products · 3 oz (85 g)25.5 mg6% DV
  20. 20Emu fan fillet, broiledPoultry Products · 3 oz (85 g)25.5 mg6% DV
  21. 21Emu oyster, rawPoultry Products · 3 oz (85 g)25.5 mg6% DV
  22. 22Emu top loin, broiledPoultry Products · 3 oz (85 g)25.5 mg6% DV
  23. 23Roasted turkey, light meat and skin, with added solutionPoultry Products · 3 oz (85 g)25.5 mg6% DV
  24. 24Turkey light meat, meat only, roastedPoultry Products · 3 oz (85 g)25.5 mg6% DV
  25. 25Roasted turkey back, meat only, with added solutionPoultry Products · 3 oz (85 g)25.5 mg6% DV
  26. 26Roasted turkey breast, meat only, with added solutionPoultry Products · 3 oz (85 g)25.5 mg6% DV
  27. 27Ground turkey, cookedPoultry Products · 3 oz (85 g)25.5 mg6% DV
  28. 28Turkey, whole, meat and skin, roastedPoultry Products · 3 oz (85 g)25.5 mg6% DV
  29. 29Turkey wing, meat only, with added solution, roastedPoultry Products · 3 oz (85 g)25.5 mg6% DV
  30. 30Turkey, ground, 93% lean, 7% fat, pan-broiled crumblesPoultry Products · 3 oz (85 g)24.7 mg6% DV
  31. 31Raw Canada goose breast, skinlessPoultry Products · 3 oz (85 g)24.6 mg6% DV
  32. 32Chicken breast, meat only, roastedPoultry Products · 3 oz (85 g)24.6 mg6% DV
  33. 33Fried chicken light meat, skinlessPoultry Products · 3 oz (85 g)24.6 mg6% DV
  34. 34Ground emu, pan-broiledPoultry Products · 3 oz (85 g)24.6 mg6% DV
  35. 35Emu outside drum, rawPoultry Products · 3 oz (85 g)24.6 mg6% DV
  36. 36Ostrich oyster, cookedPoultry Products · 3 oz (85 g)24.6 mg6% DV
  37. 37Turkey back, meat and skin, with solution, roastedPoultry Products · 3 oz (85 g)24.6 mg6% DV
  38. 38Ground turkey, fat free, rawPoultry Products · 3 oz (85 g)24.6 mg6% DV
  39. 39Turkey breast, meat and skin, roastedPoultry Products · 3 oz (85 g)24.6 mg6% DV
  40. 40Turkey, whole, meat only, roastedPoultry Products · 3 oz (85 g)24.6 mg6% DV
  41. 41Chicken breast, skinless boneless, rawPoultry Products · 3 oz (85 g)23.8 mg6% DV
  42. 42Skinless boneless chicken breast, with added solution, braisedPoultry Products · 3 oz (85 g)23.8 mg6% DV
  43. 43Chicken, ground, crumbles, cooked, pan-brownedPoultry Products · 3 oz crumbled (85 g)23.8 mg6% DV
  44. 44Raw quail breast, meat onlyPoultry Products · 3 oz (85 g)23.8 mg6% DV
  45. 45Squab, light meat without skin, rawPoultry Products · 3 oz (85 g)23.8 mg6% DV
  46. 46Turkey heart, cooked, simmeredPoultry Products · 3 oz (85 g)23.8 mg6% DV
  47. 47Turkey drumstick, meat only, rawPoultry Products · 3 oz (85 g)23.8 mg6% DV
  48. 48Turkey, ground, 85% lean, 15% fat, pan-broiled crumblesPoultry Products · 3 oz (85 g)23.8 mg6% DV
  49. 49Roasted turkey breast, meat onlyPoultry Products · 3 oz (85 g)23.8 mg6% DV
  50. 50Turkey skin, roastedPoultry Products · 3 oz (85 g)23.8 mg6% DV
  51. 51Turkey breast, meat only, rawPoultry Products · 3 oz (85 g)23.8 mg6% DV
  52. 52Turkey light meat, rawPoultry Products · 3 oz (85 g)23.8 mg6% DV
  53. 53Turkey wing, meat only, rawPoultry Products · 3 oz (85 g)23.8 mg6% DV
  54. 54Chicken breast, meat and skin, roastedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  55. 55Flour-fried chicken light meat, skin onPoultry Products · 3 oz (85 g)22.9 mg5% DV
  56. 56Roasted chicken light meat, skinlessPoultry Products · 3 oz (85 g)22.9 mg5% DV
  57. 57Raw chicken light meat, skinlessPoultry Products · 3 oz (85 g)22.9 mg5% DV
  58. 58Chicken meat, friedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  59. 59Chicken liver, pan-friedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  60. 60Chicken wing, frozen, glazed, barbecue, heatedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  61. 61Turkey breast, meat and skin, roastedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  62. 62Raw turkey breast, meat onlyPoultry Products · 3 oz (85 g)22.9 mg5% DV
  63. 63Roasted turkey breast, meat only, with added solutionPoultry Products · 3 oz (85 g)22.9 mg5% DV
  64. 64Turkey thigh, meat only, roastedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  65. 65Turkey back, meat only, roastedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  66. 66Turkey dark meat, roastedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  67. 67Turkey dark meat, meat and skin, roastedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  68. 68Whole turkey, meat and skin, roastedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  69. 69Turkey, whole, meat only, rawPoultry Products · 3 oz (85 g)22.9 mg5% DV
  70. 70Whole turkey, meat only, roastedPoultry Products · 3 oz (85 g)22.9 mg5% DV
  71. 71Chicken breast, boneless, skinless, rawPoultry Products · 3 oz (85 g)22.3 mg5% DV
  72. 72Breaded chicken tenders, microwavedPoultry Products · 3 oz (85 g)22.1 mg5% DV
  73. 73Rotisserie chicken breast, meat and skin, cookedPoultry Products · 3 oz (85 g)22.1 mg5% DV
  74. 74Rotisserie chicken skin, cookedPoultry Products · 3 oz (85 g)22.1 mg5% DV
  75. 75Chicken thigh, meat only, friedPoultry Products · 3 oz (85 g)22.1 mg5% DV
  76. 76Raw stewing chicken light meatPoultry Products · 3 oz (85 g)22.1 mg5% DV
  77. 77Cooked dovePoultry Products · 3 oz (85 g)22.1 mg5% DV
  78. 78Emu inside drum, rawPoultry Products · 3 oz (85 g)22.1 mg5% DV
  79. 79Ostrich inside strip, cookedPoultry Products · 3 oz (85 g)22.1 mg5% DV
  80. 80Ostrich outside strip, cookedPoultry Products · 3 oz (85 g)22.1 mg5% DV
  81. 81Turkey liver, cooked, simmeredPoultry Products · 3 oz (85 g)22.1 mg5% DV
  82. 82Smoked turkey, cooked, skin and bone removedPoultry Products · 3 oz (85 g)22.1 mg5% DV
  83. 83Chicken breast, meat and skin, rawPoultry Products · 3 oz (85 g)21.6 mg5% DV
  84. 84Frozen chicken patty, uncookedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  85. 85BBQ rotisserie chicken breast, meat and skinPoultry Products · 3 oz (85 g)21.3 mg5% DV
  86. 86BBQ rotisserie chicken breast, meat onlyPoultry Products · 3 oz (85 g)21.3 mg5% DV
  87. 87Rotisserie chicken drumstick, meat and skin, cookedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  88. 88Chicken back, meat only, friedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  89. 89Chicken breast, meat and skin, rawPoultry Products · 3 oz (85 g)21.3 mg5% DV
  90. 90Chicken breast, skinless, boneless, with solution, rawPoultry Products · 3 oz (85 g)21.3 mg5% DV
  91. 91Chicken dark meat, friedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  92. 92Chicken thigh, meat only, braisedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  93. 93Chicken giblets, friedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  94. 94Chicken leg, meat only, friedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  95. 95Roasted chicken light meat, skin onPoultry Products · 3 oz (85 g)21.3 mg5% DV
  96. 96Whole chicken with giblets and neck, friedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  97. 97Flour-fried chicken, meat and skinPoultry Products · 3 oz (85 g)21.3 mg5% DV
  98. 98Chicken meat, roastedPoultry Products · 3 oz (85 g)21.3 mg5% DV
  99. 99Chicken meat, rawPoultry Products · 3 oz (85 g)21.3 mg5% DV
  100. 100Rotisserie chicken breast, meat only, cookedPoultry Products · 3 oz (85 g)21.3 mg5% 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.