Foods high in magnesium

Black bean soup tops the list with 39.8 mg per 100 calories. 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. 1Black bean soupRestaurant Foods39.8 mg
2. 2On The Border refried beansRestaurant Foods32.6 mg
3. 3Mexican refried beansRestaurant Foods28.2 mg
4. 4Latino pupusas con frijolesRestaurant Foods23.4 mg
5. 5Chinese vegetable chow meinRestaurant Foods20.9 mg
6. 6Chinese shrimp and vegetablesRestaurant Foods20.5 mg
7. 7Chinese kung pao chickenRestaurant Foods18.6 mg
8. 8Rice and black beansRestaurant Foods17.2 mg
9. 9Latino pupusas del cerdoRestaurant Foods16.4 mg
10. 10Chinese chicken and vegetablesRestaurant Foods15.8 mg
11. 11Olive Garden spaghetti with pomodoroRestaurant Foods15.7 mg
12. 12Latino corn tamaleRestaurant Foods15.6 mg
13. 13Applebee's Kraft Macaroni & CheeseRestaurant Foods15.4 mg
14. 14Spaghetti with pomodoro sauce, no meatRestaurant Foods15.4 mg
15. 15Denny's macaroni and cheeseRestaurant Foods15.3 mg
16. 16Pork tamaleRestaurant Foods15.1 mg
17. 17Olive Garden spaghetti with meat sauceRestaurant Foods14.9 mg
18. 18Rice and red beansRestaurant Foods14.8 mg
19. 19Carrabba's chicken parmesanRestaurant Foods14.6 mg
20. 20Olive Garden cheese ravioli with marinaraRestaurant Foods14.5 mg
21. 21Chinese beef and vegetablesRestaurant Foods14.3 mg
22. 22Cheese ravioli with marinara sauceRestaurant Foods14.3 mg
23. 23TGI Friday's classic sirloin steakRestaurant Foods14.3 mg
24. 24Latino pupusas con quesoRestaurant Foods14.1 mg
25. 25Italian spaghetti with meat sauceRestaurant Foods14 mg
26. 26Mexican restaurant cheese tamalesRestaurant Foods13.9 mg
27. 27Sirloin steakRestaurant Foods13.8 mg
28. 28Cracker Barrel grilled sirloin steakRestaurant Foods13.8 mg
29. 29Denny's spaghetti and meatballsRestaurant Foods13.5 mg
30. 30Spaghetti and meatballsRestaurant Foods13.5 mg
31. 31Tripe soupRestaurant Foods13.5 mg
32. 32Carrabba's cheese ravioli with marinaraRestaurant Foods13.5 mg
33. 33Carrabba's spaghetti with pomodoroRestaurant Foods13.5 mg
34. 34Denny's hash brownsRestaurant Foods13.2 mg
35. 35Restaurant hash brownsRestaurant Foods13.2 mg
36. 36Denny's top sirloin steakRestaurant Foods13.2 mg
37. 37On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods13.1 mg
38. 38Chinese chicken chow meinRestaurant Foods12.9 mg
39. 39Cracker Barrel farm raised catfishRestaurant Foods12.8 mg
40. 40Chicken parmesan without pastaRestaurant Foods12.7 mg
41. 41Applebee's 9 oz house sirloin steakRestaurant Foods12.7 mg
42. 42Restaurant mac and cheeseRestaurant Foods12.6 mg
43. 43Carabba's lasagneRestaurant Foods12.6 mg
44. 44Cracker Barrel steak friesRestaurant Foods12.5 mg
45. 45ArepaRestaurant Foods12.3 mg
46. 46Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods12.3 mg
47. 47Carrabba's spaghetti with meat sauceRestaurant Foods12.3 mg
48. 48Olive Garden lasagna classicoRestaurant Foods12 mg
49. 49Italian restaurant lasagna with meatRestaurant Foods11.9 mg
50. 50Olive Garden chicken parmigianaRestaurant Foods11.8 mg
51. 51Chinese vegetable lo mein, without meatRestaurant Foods11.6 mg
52. 52TGI Friday's mac and cheeseRestaurant Foods11.6 mg
53. 53Applebee's chiliRestaurant Foods11.5 mg
54. 54Chili with meat and beansRestaurant Foods11.5 mg
55. 55On The Border cheese enchiladaRestaurant Foods11.1 mg
56. 56Denny's fried battered fish filletRestaurant Foods10.7 mg
57. 57Mexican restaurant cheese enchiladaRestaurant Foods10.6 mg
58. 58Restaurant battered fried fish filletRestaurant Foods10.5 mg
59. 59TGI Friday's french friesRestaurant Foods10.5 mg
60. 60Latino chicken and rice entreeRestaurant Foods10.3 mg
61. 61Denny's chicken stripsRestaurant Foods10.2 mg
62. 62Applebee's chicken tendersRestaurant Foods10.1 mg
63. 63Applebee's chicken tendersRestaurant Foods10.1 mg
64. 64Restaurant french friesRestaurant Foods10 mg
65. 65Applebee's french friesRestaurant Foods10 mg
66. 66Applebee's hand battered fishRestaurant Foods9.9 mg
67. 67Cracker Barrel fried chicken tendersRestaurant Foods9.9 mg
68. 68Restaurant chicken tendersRestaurant Foods9.6 mg
69. 69Denny's french friesRestaurant Foods9.6 mg
70. 70Cracker Barrel fried chicken tendersRestaurant Foods9.6 mg
71. 71Restaurant chicken fingersRestaurant Foods9.4 mg
72. 72TGI Friday's chicken fingersRestaurant Foods8.9 mg
73. 73Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods8.9 mg
74. 74Cracker Barrel mac and cheeseRestaurant Foods8.8 mg
75. 75TGI Friday's chicken fingersRestaurant Foods8.5 mg
76. 76Applebee's coleslawRestaurant Foods8.3 mg
77. 77Denny's golden fried shrimpRestaurant Foods8.2 mg
78. 78On The Border Mexican riceRestaurant Foods7.7 mg
79. 79Rice and pigeonpeasRestaurant Foods7.7 mg
80. 80Chinese orange chickenRestaurant Foods7.6 mg
81. 81Arroz con lecheRestaurant Foods7.5 mg
82. 82Chinese sesame chickenRestaurant Foods7.5 mg
83. 83Chinese assorted egg rollsRestaurant Foods7.2 mg
84. 84Applebee's Double Crunch ShrimpRestaurant Foods7.1 mg
85. 85Mexican Spanish riceRestaurant Foods7 mg
86. 86TGI Friday's fried mozzarellaRestaurant Foods6.9 mg
87. 87Restaurant breaded fried shrimpRestaurant Foods6.8 mg
88. 88Cracker Barrel country fried shrimpRestaurant Foods6.6 mg
89. 89Cheese quesadilla, Mexican styleRestaurant Foods6.5 mg
90. 90Denny's mozzarella cheese sticksRestaurant Foods6.5 mg
91. 91Fried mozzarella sticksRestaurant Foods6.5 mg
92. 92Cracker Barrel thick-cut onion ringsRestaurant Foods6.4 mg
93. 93Chinese lemon chickenRestaurant Foods6.3 mg
94. 94Applebee's mozzarella sticksRestaurant Foods6.3 mg
95. 95ColeslawRestaurant Foods6.3 mg
96. 96Cracker Barrel coleslawRestaurant Foods6.3 mg
97. 97Latino beef empanadasRestaurant Foods6.3 mg
98. 98Chinese General Tso's chickenRestaurant Foods6.1 mg
99. 99On The Border cheese quesadillaRestaurant Foods6.1 mg
100. 100Chinese sweet and sour chickenRestaurant Foods6 mg

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.