Foods high in magnesium

Pork Polish sausage tops the list with 31.8 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. 1Pork Polish sausageSausages and Luncheon Meats · 1 sausage (10" long x 1-1/4" dia) (227 g)31.8 mg8% DV
  2. 2Pork and beef salami, less sodiumSausages and Luncheon Meats · 3.52 oz (100 g)31 mg7% DV
  3. 3Sliced extra lean turkey hamSausages and Luncheon Meats · 1 cup pieces (138 g)27.6 mg7% DV
  4. 4Reduced fat turkey sausage, cookedSausages and Luncheon Meats · 1 cup (128 g)26.9 mg6% DV
  5. 5Low fat frankfurterSausages and Luncheon Meats · 1 cup, sliced (143 g)25.7 mg6% DV
  6. 6Pork chorizo, pan-friedSausages and Luncheon Meats · 1 link medium (80.4 g)24.2 mg6% DV
  7. 7Raw pork and veal bockwurstSausages and Luncheon Meats · 1 sausage (91 g)23.7 mg6% DV
  8. 8Pork and beef peppered loafSausages and Luncheon Meats · 3.52 slices (100 g)20 mg5% DV
  9. 9Chicken bratwurst, cookedSausages and Luncheon Meats · 1 serving 2.96 oz (84 g)19.3 mg5% DV
  10. 10Oscar Mayer honey glazed chicken breastSausages and Luncheon Meats · 1 serving (4 slices) (52 g)18.7 mg4% DV
  11. 11Reduced fat pork sausage, pan-friedSausages and Luncheon Meats · 3 oz (85 g)18.7 mg4% DV
  12. 12Cooked pork bratwurstSausages and Luncheon Meats · 1 link cooked (85 g)17.9 mg4% DV
  13. 13Frozen Italian style meatballsSausages and Luncheon Meats · 3 pieces (56 g)17.4 mg4% DV
  14. 14Beef and pork bolognaSausages and Luncheon Meats · 3.52 oz (100 g)17 mg4% DV
  15. 15Raw mild pork Italian sausageSausages and Luncheon Meats · 1 link (101 g)16.2 mg4% DV
  16. 16Mild pork Italian sausage, pan-friedSausages and Luncheon Meats · 1 link medium (86.6 g)16.1 mg4% DV
  17. 17Reduced fat pork sausage, unpreparedSausages and Luncheon Meats · 3 oz (85 g)15.3 mg4% DV
  18. 18Sliced fat-free chicken breast, mesquiteSausages and Luncheon Meats · 1 serving 2 slices (42 g)15.1 mg4% DV
  19. 19Pork and turkey sausage, pre-cookedSausages and Luncheon Meats · 1 serving (57 g)14.3 mg3% DV
  20. 20Smoked turkey Italian sausageSausages and Luncheon Meats · 1 serving 2 oz (56 g)14 mg3% DV
  21. 21Smoked hot turkey sausageSausages and Luncheon Meats · 2 oz (56 g)14 mg3% DV
  22. 22Roast beef spreadSausages and Luncheon Meats · 1 serving .25 cup (57 g)13.7 mg3% DV
  23. 23Kielbasa, fully cooked, grilledSausages and Luncheon Meats · 3 oz (85 g)13.6 mg3% DV
  24. 24Low fat smoked turkey, pork, beef sausageSausages and Luncheon Meats · 3 oz (85 g)13.6 mg3% DV
  25. 25Veal bratwurst, cookedSausages and Luncheon Meats · 1 serving 2.96 oz (84 g)13.4 mg3% DV
  26. 26Pork and beef cheesefurterSausages and Luncheon Meats · 2.33 links (100 g)13 mg3% DV
  27. 27Pork pickle and pimiento loafSausages and Luncheon Meats · 1 slice (38 g)12.9 mg3% DV
  28. 28Hormel Pillow Pak Turkey PepperoniSausages and Luncheon Meats · 1 serving (30 g)12.3 mg3% DV
  29. 29Pork chorizo sausage, rawSausages and Luncheon Meats · 1 link (4" long) (60 g)12 mg3% DV
  30. 30Fresh turkey sausage, cookedSausages and Luncheon Meats · 1 serving (57 g)12 mg3% DV
  31. 31Kielbasa, fully cooked, unheatedSausages and Luncheon Meats · 3 oz (85 g)11.9 mg3% DV
  32. 32Oscar Mayer Braunschweiger liver sausageSausages and Luncheon Meats · 3 oz (85 g)11.9 mg3% DV
  33. 33Skinless smoked chicken, beef, pork sausageSausages and Luncheon Meats · 1 link (84 g)11.8 mg3% DV
  34. 34Pork frankfurterSausages and Luncheon Meats · 1 link (76 g)11.4 mg3% DV
  35. 35Lebanon bologna, beefSausages and Luncheon Meats · 1 serving 2 slices (57 g)11.4 mg3% DV
  36. 36Pork and beef link bratwurstSausages and Luncheon Meats · 1 link (70 g)11.2 mg3% DV
  37. 37Smoked pork and beef link sausageSausages and Luncheon Meats · 3 oz (85 g)11.1 mg3% DV
  38. 38Sausage, smoked link sausage, pork and beef (nonfat dry milk added)Sausages and Luncheon Meats · 1 link (4" long x 1-1/8" dia) (68 g)10.9 mg3% DV
  39. 39Fresh raw turkey sausageSausages and Luncheon Meats · 1 serving (57 g)10.8 mg3% DV
  40. 40Beerwurst, pork and beefSausages and Luncheon Meats · 2 oz (56 g)10.6 mg3% DV
  41. 41Beerwurst, pork and beefSausages and Luncheon Meats · 1 serving 2 oz (56 g)10.6 mg3% DV
  42. 42Mac and cheese loaf, chicken, pork, beefSausages and Luncheon Meats · 1 slice (38 g)10.3 mg2% DV
  43. 43Beef pastrami, 98% fat-freeSausages and Luncheon Meats · 1 serving 6 slices (57 g)10.3 mg2% DV
  44. 44Pork and chicken luncheon meat, cannedSausages and Luncheon Meats · 2 oz (1 serving) (56 g)10.1 mg2% DV
  45. 45Sweet Italian sausage, linksSausages and Luncheon Meats · 1 link 3 oz (84 g)10.1 mg2% DV
  46. 46Smoked sausage, pork and beef with cheddarSausages and Luncheon Meats · 12 oz serving 2.7 oz (77 g)10 mg2% DV
  47. 47Swisswurst, pork and beef, with swiss cheese, smokedSausages and Luncheon Meats · 1 serving 2.7 oz (77 g)10 mg2% DV
  48. 48Smoked bratwurst, beef and porkSausages and Luncheon Meats · 1 serving 2.33 oz (66 g)9.9 mg2% DV
  49. 49Deli cut rotisserie turkey breastSausages and Luncheon Meats · 1.69 oz (1 serving) (48 g)9.6 mg2% DV
  50. 50Lite pork and turkey bolognaSausages and Luncheon Meats · 1 serving 2 oz (56 g)9.5 mg2% DV
  51. 51Oven-roasted chicken breast rollSausages and Luncheon Meats · 1 serving 2 oz (56 g)9.5 mg2% DV
  52. 52Pork, turkey, and beef sausage, reduced sodiumSausages and Luncheon Meats · 1 serving (56 g)9.5 mg2% DV
  53. 53Pork sausage, reduced sodium, cookedSausages and Luncheon Meats · 3 oz (85 g)9.3 mg2% DV
  54. 54Lite smoked bratwurst, pork, beef, turkeySausages and Luncheon Meats · 1 serving 2.33 oz (66 g)9.2 mg2% DV
  55. 55Smoked Polish sausage, pork and beefSausages and Luncheon Meats · 1 serving 2.67 oz (76 g)9.1 mg2% DV
  56. 56Chicken frankfurterSausages and Luncheon Meats · 1 link (45 g)9 mg2% DV
  57. 57Cooked brown-and-serve pork sausage rice linksSausages and Luncheon Meats · 3 links 1 NLEA serving (60 g)8.4 mg2% DV
  58. 58Blood sausageSausages and Luncheon Meats · 4 slices (100 g)8 mg2% DV
  59. 59Fat free beef, pork, turkey frankfurterSausages and Luncheon Meats · 1 frank 1 NLEA serving (57 g)8 mg2% DV
  60. 60Turkey pastramiSausages and Luncheon Meats · 2 slices (57 g)8 mg2% DV
  61. 61Knackwurst, pork and beefSausages and Luncheon Meats · 1 link (72 g)7.9 mg2% DV
  62. 62Luncheon meat, pork with ham, minced, canned, includes Spam (Hormel)Sausages and Luncheon Meats · 2 oz 1 NLEA serving (56 g)7.8 mg2% DV
  63. 63Luncheon meat, pork, ham, and chicken, minced, canned, reduced sodium, added ascorbic acid, includes SPAM, 25% less sodiumSausages and Luncheon Meats · 2 oz 1 NLEA serving (56 g)7.8 mg2% DV
  64. 64Beef and pork summer sausageSausages and Luncheon Meats · 2 oz 1 serving (56 g)7.8 mg2% DV
  65. 65Meat frankfurterSausages and Luncheon Meats · 1 serving (1 hot dog) (52 g)7.8 mg2% DV
  66. 66Heated meat frankfurterSausages and Luncheon Meats · 1 serving (1 hot dog) (52 g)7.8 mg2% DV
  67. 67Hot Polish sausage, beef and chickenSausages and Luncheon Meats · 1 serving 5 pieces (55 g)7.7 mg2% DV
  68. 68Smoked pork link sausageSausages and Luncheon Meats · 1 link (4" long x 1-1/8" dia) (68 g)7.5 mg2% DV
  69. 69Truffle flavored pateSausages and Luncheon Meats · 1 serving 2 oz (56 g)7.3 mg2% DV
  70. 70Pork scrappleSausages and Luncheon Meats · 2 oz (56 g)7.3 mg2% DV
  71. 71Chicken spreadSausages and Luncheon Meats · 1 serving (1 serving) (56 g)6.7 mg2% DV
  72. 72Liverwurst spreadSausages and Luncheon Meats · 0.25 cup (55 g)6.6 mg2% DV
  73. 73Oscar Mayer chopped ham with natural juiceSausages and Luncheon Meats · 1 serving (1 slice) (28 g)6.4 mg2% DV
  74. 74Turkey frankfurterSausages and Luncheon Meats · 1 frankfurter (45 g)6.3 mg2% DV
  75. 75Low fat beef frankfurterSausages and Luncheon Meats · 1 frankfurter (57 g)6.3 mg1% DV
  76. 76Ham, sliced, regular (approximately 11% fat)Sausages and Luncheon Meats · 1 slice (28 g)6.2 mg1% DV
  77. 77Cooked turkey salamiSausages and Luncheon Meats · 1 serving (28 g)6.2 mg1% DV
  78. 78Italian pork salamiSausages and Luncheon Meats · 1 oz (28 g)6.2 mg1% DV
  79. 79Fresh cooked beef sausageSausages and Luncheon Meats · 1 serving (43 g)6 mg1% DV
  80. 80Chopped beef, cured, smokedSausages and Luncheon Meats · 1 slice (1 oz) (28 g)5.9 mg1% DV
  81. 81Low salt turkey breast luncheon meatSausages and Luncheon Meats · 1 slice (28 g)5.9 mg1% DV
  82. 82Oscar Mayer Beef WienersSausages and Luncheon Meats · 1 serving (45 g)5.8 mg1% DV
  83. 83Meat and poultry frankfurter, grilledSausages and Luncheon Meats · 1 frankfurter (48 g)5.8 mg1% DV
  84. 84Dutch brand loaf, chicken, pork, beefSausages and Luncheon Meats · 1 slice (38 g)5.7 mg1% DV
  85. 85Meat and poultry frankfurter, unheatedSausages and Luncheon Meats · 1 frankfurter (51 g)5.6 mg1% DV
  86. 86Pork luxury loafSausages and Luncheon Meats · 1 slice (1 oz) (4" x 4" x 3/32" thick) (28 g)5.6 mg1% DV
  87. 87Smoked beef sausage, cookedSausages and Luncheon Meats · 1 sausage (43 g)5.6 mg1% DV
  88. 88Beef frankfurter, unheatedSausages and Luncheon Meats · 1 piece (48.6 g)5.6 mg1% DV
  89. 89Meat and poultry frankfurter, boiledSausages and Luncheon Meats · 1 frankfurter (50 g)5.5 mg1% DV
  90. 90Cured beef, driedSausages and Luncheon Meats · 10 slices (28 g)5.3 mg1% DV
  91. 91Pork olive loafSausages and Luncheon Meats · 1 slice (1 oz) (4" x 4" x 3/32" thick) (28 g)5.3 mg1% DV
  92. 92Mild turkey breakfast sausage links, rawSausages and Luncheon Meats · 1 link (27.9 g)5.3 mg1% DV
  93. 93Low fat beef and pork bolognaSausages and Luncheon Meats · 1 slice, thick (43 g)5.2 mg1% DV
  94. 94Low fat beef bolognaSausages and Luncheon Meats · 1 slice, thick (43 g)5.2 mg1% DV
  95. 95Ham and cheese spreadSausages and Luncheon Meats · 1 oz (28.4 g)5.1 mg1% DV
  96. 96Jellied luncheon meatSausages and Luncheon Meats · 1 slice (1 oz) (4" x 4" x 3/32" thick) (28 g)5 mg1% DV
  97. 97Meat and poultry bolognaSausages and Luncheon Meats · 1 slice (33 g)5 mg1% DV
  98. 98Bacon and beef sticksSausages and Luncheon Meats · 1 oz (28 g)4.8 mg1% DV
  99. 99PastramiSausages and Luncheon Meats · 1 slice (1 oz) (28 g)4.8 mg1% DV
  100. 100Sliced dry Italian salami, 50% less sodiumSausages and Luncheon Meats · 1 serving 5 slices (28 g)4.8 mg1% 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.