Foods high in magnesium

Carrabba's chicken parmesan tops the list with 102 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. 1Carrabba's chicken parmesanRestaurant Foods · 1 serving (339 g)102 mg24% DV
2. 2Black bean soupRestaurant Foods · 1 cup (246 g)101 mg24% DV
3. 3On the Border soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 2-3 tacos per serving (324 g)97.2 mg23% DV
4. 4Mexican restaurant cheese tamalesRestaurant Foods · 1 serving serving size varied from 1 to 3 tamales (302 g)90.6 mg22% DV
5. 5Chicken parmesan without pastaRestaurant Foods · 1 serving (301 g)78.3 mg19% DV
6. 6Olive Garden chicken parmigianaRestaurant Foods · 1 serving (304 g)76 mg18% DV
7. 7Mexican soft taco with ground beef, cheese, lettuceRestaurant Foods · 1 serving varied from 1 to 3 tacos per serving (281 g)75.9 mg18% DV
8. 8On The Border cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (250 g)75 mg18% DV
9. 9Mexican restaurant cheese enchiladaRestaurant Foods · 1 serving serving size varied from 1 to 3 enchiladas (244 g)70.8 mg17% DV
10. 10Latino pupusas con frijolesRestaurant Foods · 1 piece (126 g)67.5 mg16% DV
11. 11TGI Friday's chicken fingersRestaurant Foods · 1 serving (225 g)65.3 mg16% DV
12. 12Mexican refried beansRestaurant Foods · 1 cup (148 g)65.1 mg16% DV
13. 13On The Border refried beansRestaurant Foods · 1 cup (135 g)63.5 mg15% DV
14. 14Cracker Barrel steak friesRestaurant Foods · 1 serving (198 g)63.4 mg15% DV
15. 15Applebee's chicken tendersRestaurant Foods · 1 serving (209 g)62.7 mg15% DV
16. 16Cracker Barrel farm raised catfishRestaurant Foods · 1 serving (178 g)60.5 mg14% DV
17. 17Applebee's crunchy onion ringsRestaurant Foods · 1 serving (350 g)59.5 mg14% DV
18. 18Restaurant chicken tendersRestaurant Foods · 1 serving (201 g)58.3 mg14% DV
19. 19Denny's chicken stripsRestaurant Foods · 1 serving (194 g)58.2 mg14% DV
20. 20Applebee's mozzarella sticksRestaurant Foods · 1 serving (289 g)57.8 mg14% DV
21. 21TGI Friday's french friesRestaurant Foods · 1 serving (184 g)57 mg14% DV
22. 22Cracker Barrel thick-cut onion ringsRestaurant Foods · 1 serving (261 g)54.8 mg13% DV
23. 23Restaurant battered fried fish filletRestaurant Foods · 1 serving (226 g)52 mg12% DV
24. 24Fried mozzarella sticksRestaurant Foods · 1 serving (245 g)51.5 mg12% DV
25. 25Denny's fried battered fish filletRestaurant Foods · 1 serving (201 g)50.3 mg12% DV
26. 26Applebee's hand battered fishRestaurant Foods · 1 serving (250 g)50 mg12% DV
27. 27Restaurant french friesRestaurant Foods · 1 serving (170 g)49.3 mg12% DV
28. 28TGI Friday's classic sirloin steakRestaurant Foods · 1 serving (176 g)49.3 mg12% DV
29. 29Onion ringsRestaurant Foods · 1 serving (259 g)49.2 mg12% DV
30. 30Cheese quesadilla, Mexican styleRestaurant Foods · 1 serving serving size varied on diameter and count of quesadila (205 g)49.2 mg12% DV
31. 31Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (175 g)49 mg12% DV
32. 32TGI Friday's fried mozzarellaRestaurant Foods · 1 serving (212 g)48.8 mg12% DV
33. 33On The Border cheese quesadillaRestaurant Foods · 1 serving 1 quesadilla (203 g)48.7 mg12% DV
34. 34Latino corn tamaleRestaurant Foods · 1 piece (166 g)48.1 mg11% DV
35. 35Denny's mozzarella cheese sticksRestaurant Foods · 1 serving (228 g)47.9 mg11% DV
36. 36Applebee's french friesRestaurant Foods · 1 serving (164 g)47.6 mg11% DV
37. 37Applebee's Double Crunch ShrimpRestaurant Foods · 1 serving (206 g)47.4 mg11% DV
38. 38Latino pupusas del cerdoRestaurant Foods · 1 piece (122 g)46.4 mg11% DV
39. 39Sirloin steakRestaurant Foods · 1 serving (166 g)44.8 mg11% DV
40. 40Denny's french friesRestaurant Foods · 1 serving (165 g)44.5 mg11% DV
41. 41Cracker Barrel macaroni n' cheese, kid's menuRestaurant Foods · 1 serving (257 g)43.7 mg10% DV
42. 42Cracker Barrel grilled sirloin steakRestaurant Foods · 1 steak (151 g)42.3 mg10% DV
43. 43Latino pupusas con quesoRestaurant Foods · 1 piece (117 g)42.1 mg10% DV
44. 44Denny's macaroni and cheeseRestaurant Foods · 1 serving (180 g)41.4 mg10% DV
45. 45Restaurant mac and cheeseRestaurant Foods · 1 serving (210 g)39.9 mg10% DV
46. 46Applebee's Kraft Macaroni & CheeseRestaurant Foods · 1 serving (180 g)39.6 mg9% DV
47. 47TGI Friday's chicken fingersRestaurant Foods · 1 serving (141 g)39.5 mg9% DV
48. 48Rice and black beansRestaurant Foods · 1 cup (146 g)38 mg9% DV
49. 49Applebee's 9 oz house sirloin steakRestaurant Foods · 1 serving (157 g)37.7 mg9% DV
50. 50Pork tamaleRestaurant Foods · 1 piece (142 g)37.2 mg9% DV
51. 51Restaurant breaded fried shrimpRestaurant Foods · 1 serving (169 g)35.5 mg8% DV
52. 52Denny's onion ringsRestaurant Foods · 1 serving (166 g)33.2 mg8% DV
53. 53Restaurant chicken fingersRestaurant Foods · 1 serving (114 g)33.1 mg8% DV
54. 54TGI Friday's mac and cheeseRestaurant Foods · 1 serving (236 g)33 mg8% DV
55. 55Rice and red beansRestaurant Foods · 1 cup (157 g)33 mg8% DV
56. 56Applebee's chiliRestaurant Foods · 1 serving (182 g)32.8 mg8% DV
57. 57Chili with meat and beansRestaurant Foods · 1 serving (182 g)32.8 mg8% DV
58. 58Denny's hash brownsRestaurant Foods · 1 serving (124 g)32.2 mg8% DV
59. 59Restaurant hash brownsRestaurant Foods · 1 serving (124 g)32.2 mg8% DV
60. 60Arroz con lecheRestaurant Foods · 1 serving (283 g)31.1 mg7% DV
61. 61Denny's spaghetti and meatballsRestaurant Foods · 1 cup (134 g)30.8 mg7% DV
62. 62Spaghetti and meatballsRestaurant Foods · 1 cup (134 g)30.8 mg7% DV
63. 63Cracker Barrel fried chicken tendersRestaurant Foods · 1 serving (103 g)29.9 mg7% DV
64. 64Cracker Barrel mac and cheeseRestaurant Foods · 1 serving (175 g)29.8 mg7% DV
65. 65Applebee's chicken tendersRestaurant Foods · 1 serving (3 pieces) (99 g)29.7 mg7% DV
66. 66Cracker Barrel country fried shrimpRestaurant Foods · 1 serving (149 g)28.3 mg7% DV
67. 67TGI Friday's breaded shrimpRestaurant Foods · 1 serving (175 g)28 mg7% DV
68. 68ArepaRestaurant Foods · 1 piece (98 g)26.5 mg6% DV
69. 69Denny's golden fried shrimpRestaurant Foods · 1 serving (100 g)26 mg6% DV
70. 70Denny's top sirloin steakRestaurant Foods · 1 steak (107 g)25.7 mg6% DV
71. 71Latino chicken and rice entreeRestaurant Foods · 1 cup (141 g)25.4 mg6% DV
72. 72Chinese chicken and vegetablesRestaurant Foods · 1 cup (153 g)22.9 mg5% DV
73. 73Tripe soupRestaurant Foods · 1 cup (200 g)20 mg5% DV
74. 74Chinese vegetable lo mein, without meatRestaurant Foods · 1 cup (136 g)19 mg5% DV
75. 75Latino beef empanadasRestaurant Foods · 1 piece (89 g)18.7 mg4% DV
76. 76Cracker Barrel coleslawRestaurant Foods · 1 serving (167 g)18.4 mg4% DV
77. 77Chinese vegetable chow meinRestaurant Foods · 1 cup (195 g)17.6 mg4% DV
78. 78On The Border Mexican riceRestaurant Foods · 1 cup (114 g)17.1 mg4% DV
79. 79Rice and pigeonpeasRestaurant Foods · 1 cup (115 g)16.1 mg4% DV
80. 80Chinese assorted egg rollsRestaurant Foods · 1 piece (89 g)16 mg4% DV
81. 81Mexican Spanish riceRestaurant Foods · 1 cup (116 g)15.1 mg4% DV
82. 82Denny's star shaped chicken nuggetsRestaurant Foods · 1 serving 4 pieces in serving (67 g)14.7 mg4% DV
83. 83Restaurant, Latino, bunuelos (fried yeast bread)Restaurant Foods · 1 piece (70 g)13.3 mg3% DV
84. 84Chinese fried rice without meatRestaurant Foods · 1 cup (133 g)12.9 mg3% DV
85. 85Chinese orange chickenRestaurant Foods · 3 pieces (63 g)12.6 mg3% DV
86. 86Chinese lemon chickenRestaurant Foods · 3 pieces (73 g)11.7 mg3% DV
87. 87ColeslawRestaurant Foods · 1 serving (108 g)10.8 mg3% DV
88. 88Chinese General Tso's chickenRestaurant Foods · 3 pieces (53 g)9.5 mg2% DV
89. 89Chinese sweet and sour chickenRestaurant Foods · 3 pieces (55 g)8.3 mg2% DV
90. 90Denny's coleslawRestaurant Foods · 1 serving (91 g)8.2 mg2% DV
91. 91Applebee's coleslawRestaurant Foods · 1 serving (76 g)7.6 mg2% DV
92. 92Sweet and sour pork, ChineseRestaurant Foods · 3 pieces (41.8 g)5.4 mg1% 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.