Foods high in magnesium

Ready-to-serve fish sauce tops the list with 175 mg per 100 g. 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. 1Ready-to-serve fish sauceSoups, Sauces, and Gravies175 mg42% DV
  2. 2Instant dry potato soup mixSoups, Sauces, and Gravies62 mg15% DV
  3. 3Teriyaki sauce, ready-to-serveSoups, Sauces, and Gravies61 mg15% DV
  4. 4Ready-to-serve reduced sodium teriyaki sauceSoups, Sauces, and Gravies61 mg15% DV
  5. 5Onion soup mix, drySoups, Sauces, and Gravies60 mg14% DV
  6. 6Au jus gravy, drySoups, Sauces, and Gravies56 mg13% DV
  7. 7Low sodium dry bouillon cubes and granulesSoups, Sauces, and Gravies56 mg13% DV
  8. 8Chicken broth cubes, drySoups, Sauces, and Gravies56 mg13% DV
  9. 9Chicken broth, drySoups, Sauces, and Gravies56 mg13% DV
  10. 10Beef broth powder, drySoups, Sauces, and Gravies51 mg12% DV
  11. 11Beef broth cubes, drySoups, Sauces, and Gravies50 mg12% DV
  12. 12Cream of vegetable soup, dry, powderSoups, Sauces, and Gravies48 mg11% DV
  13. 13Buitoni basil pesto, refrigeratedSoups, Sauces, and Gravies47 mg11% DV
  14. 14Pesto sauce, refrigeratedSoups, Sauces, and Gravies47 mg11% DV
  15. 15Gravy, drySoups, Sauces, and Gravies45 mg11% DV
  16. 16Peanut sauceSoups, Sauces, and Gravies45 mg11% DV
  17. 17Pesto sauce, shelf stableSoups, Sauces, and Gravies45 mg11% DV
  18. 18Turkey gravy, drySoups, Sauces, and Gravies44 mg10% DV
  19. 19Mezzetta Napa Valley Bistro basil pestoSoups, Sauces, and Gravies43 mg10% DV
  20. 20Beef gravy, drySoups, Sauces, and Gravies41 mg10% DV
  21. 21Original bean dipSoups, Sauces, and Gravies40 mg10% DV
  22. 22Frito's original bean dipSoups, Sauces, and Gravies40 mg10% DV
  23. 23Chicken gravy, drySoups, Sauces, and Gravies40 mg10% DV
  24. 24Classico basil pestoSoups, Sauces, and Gravies40 mg10% DV
  25. 25Chicken noodle soup mix, drySoups, Sauces, and Gravies38 mg9% DV
  26. 26Bean and frankfurter soup, canned, condensedSoups, Sauces, and Gravies37 mg9% DV
  27. 27Cheese sauce mix, drySoups, Sauces, and Gravies36 mg9% DV
  28. 28Split pea soup with ham, canned, condensedSoups, Sauces, and Gravies36 mg9% DV
  29. 29Brown gravy, drySoups, Sauces, and Gravies34 mg8% DV
  30. 30Mushroom gravy, dry, powderSoups, Sauces, and Gravies34 mg8% DV
  31. 31Onion gravy, dry, mixSoups, Sauces, and Gravies34 mg8% DV
  32. 32Pork gravy, dry, powderSoups, Sauces, and Gravies34 mg8% DV
  33. 33Bean and pork soup, canned, condensedSoups, Sauces, and Gravies33 mg8% DV
  34. 34Black bean soup, canned, condensedSoups, Sauces, and Gravies33 mg8% DV
  35. 35Brown gravy, drySoups, Sauces, and Gravies32 mg8% DV
  36. 36Dry alfredo sauce mixSoups, Sauces, and Gravies32 mg8% DV
  37. 37Turkey gravy, drySoups, Sauces, and Gravies30 mg7% DV
  38. 38Soup, pea, green, canned, condensedSoups, Sauces, and Gravies30 mg7% DV
  39. 39Sofrito sauce, prepared from recipeSoups, Sauces, and Gravies25 mg6% DV
  40. 40Ramen noodle soup, drySoups, Sauces, and Gravies25 mg6% DV
  41. 41Dry beef flavor ramen noodle soupSoups, Sauces, and Gravies25 mg6% DV
  42. 42Dry chicken flavor ramen noodle soupSoups, Sauces, and Gravies25 mg6% DV
  43. 43Condensed canned low sodium vegetable soupSoups, Sauces, and Gravies25 mg6% DV
  44. 44Ready-to-serve hoisin sauceSoups, Sauces, and Gravies24 mg6% DV
  45. 45Dry ramen noodles, reduced fat, reduced sodiumSoups, Sauces, and Gravies23 mg5% DV
  46. 46Canned green pea soup, with milkSoups, Sauces, and Gravies22 mg5% DV
  47. 47Canned ready-to-serve pizza sauceSoups, Sauces, and Gravies21 mg5% DV
  48. 48WasabiSoups, Sauces, and Gravies21 mg5% DV
  49. 49Peanut sauce, coconut waterSoups, Sauces, and Gravies19 mg5% DV
  50. 50Salsa verdeSoups, Sauces, and Gravies19 mg5% DV
  51. 51Canned reduced sodium bean and ham soupSoups, Sauces, and Gravies19 mg5% DV
  52. 52Canned bean with frankfurters soup, with waterSoups, Sauces, and Gravies19 mg5% DV
  53. 53Chunky bean and ham soup, canned, ready-to-serveSoups, Sauces, and Gravies19 mg5% DV
  54. 54Chili beef soup, canned, condensedSoups, Sauces, and Gravies19 mg5% DV
  55. 55Split pea soup with ham, canned, with waterSoups, Sauces, and Gravies19 mg5% DV
  56. 56Ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies18.5 mg4% DV
  57. 57Low sodium ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies18 mg4% DV
  58. 58Cocktail sauceSoups, Sauces, and Gravies17 mg4% DV
  59. 59Tomato-based steak sauceSoups, Sauces, and Gravies17 mg4% DV
  60. 60Canned bean with pork soup, with waterSoups, Sauces, and Gravies17 mg4% DV
  61. 61Canned black bean soup, with waterSoups, Sauces, and Gravies17 mg4% DV
  62. 62Bull's-Eye original barbecue sauceSoups, Sauces, and Gravies16 mg4% DV
  63. 63KC Masterpiece original barbecue sauceSoups, Sauces, and Gravies16 mg4% DV
  64. 64Sriracha hot chile sauceSoups, Sauces, and Gravies16 mg4% DV
  65. 65Cha! by Texas Pete sriracha hot chile sauceSoups, Sauces, and Gravies16 mg4% DV
  66. 66Tuong Ot Sriracha hot chile sauceSoups, Sauces, and Gravies16 mg4% DV
  67. 67Soup, pea, split with ham, canned, chunky, ready-to-serveSoups, Sauces, and Gravies16 mg4% DV
  68. 68Salsa, ready-to-serveSoups, Sauces, and Gravies15.2 mg4% DV
  69. 69Kraft original barbecue sauceSoups, Sauces, and Gravies15 mg4% DV
  70. 70Green pea soup, canned, with waterSoups, Sauces, and Gravies15 mg4% DV
  71. 71Low sodium pea soup, prepared with waterSoups, Sauces, and Gravies15 mg4% DV
  72. 72Campbell's condensed tomato soupSoups, Sauces, and Gravies14 mg3% DV
  73. 73Homemade medium white sauceSoups, Sauces, and Gravies14 mg3% DV
  74. 74Homemade thick white sauceSoups, Sauces, and Gravies14 mg3% DV
  75. 75Canned condensed tomato soupSoups, Sauces, and Gravies14 mg3% DV
  76. 76Soup, tomato, canned, condensed, reduced sodiumSoups, Sauces, and Gravies14 mg3% DV
  77. 77Canned reduced sodium split pea soupSoups, Sauces, and Gravies14 mg3% DV
  78. 78Canned reduced sodium split pea and ham soupSoups, Sauces, and Gravies14 mg3% DV
  79. 79Barbecue sauceSoups, Sauces, and Gravies13 mg3% DV
  80. 80Sweet and sour sauceSoups, Sauces, and Gravies13 mg3% DV
  81. 81Worcestershire sauceSoups, Sauces, and Gravies13 mg3% DV
  82. 82Broccoli cheese soup, canned, condensedSoups, Sauces, and Gravies13 mg3% DV
  83. 83New England clam chowder, canned, condensedSoups, Sauces, and Gravies13 mg3% DV
  84. 84New England clam chowder, reduced sodium, cannedSoups, Sauces, and Gravies13 mg3% DV
  85. 85Cream of potato soup, canned, condensedSoups, Sauces, and Gravies13 mg3% DV
  86. 86Canned reduced sodium minestrone soupSoups, Sauces, and Gravies13 mg3% DV
  87. 87Soup, tomato, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies13 mg3% DV
  88. 88Low sodium condensed vegetable soup, prepared with waterSoups, Sauces, and Gravies13 mg3% DV
  89. 89Canned immature green hot chili peppersSoups, Sauces, and Gravies12 mg3% DV
  90. 90Canned mature red hot chili peppersSoups, Sauces, and Gravies12 mg3% DV
  91. 91Ready-to-serve plum sauceSoups, Sauces, and Gravies12 mg3% DV
  92. 92Tabasco pepper sauceSoups, Sauces, and Gravies12 mg3% DV
  93. 93Bottled tomato chili sauce, with saltSoups, Sauces, and Gravies12 mg3% DV
  94. 94Thin white sauce with butterSoups, Sauces, and Gravies12 mg3% DV
  95. 95Cheese soup, canned, condensedSoups, Sauces, and Gravies12 mg3% DV
  96. 96Chunky vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies12 mg3% DV
  97. 97Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies12 mg3% DV
  98. 98Campbell's Chunky New England Clam ChowderSoups, Sauces, and Gravies11 mg3% DV
  99. 99Sweet Baby Ray's original barbecue sauceSoups, Sauces, and Gravies11 mg3% DV
  100. 100Campbell's Chunky Hearty Beef Barley SoupSoups, Sauces, and Gravies10 mg2% DV

More rankings

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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.