Foods high in magnesium

Ready-to-serve fish sauce tops the list with 500 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. 1Ready-to-serve fish sauceSoups, Sauces, and Gravies500 mg
2. 2Tabasco pepper sauceSoups, Sauces, and Gravies100 mg
3. 3Teriyaki sauce, ready-to-serveSoups, Sauces, and Gravies68.5 mg
4. 4Ready-to-serve reduced sodium teriyaki sauceSoups, Sauces, and Gravies68.5 mg
5. 5Canned immature green hot chili peppersSoups, Sauces, and Gravies60 mg
6. 6Canned mature red hot chili peppersSoups, Sauces, and Gravies57.1 mg
7. 7Home-prepared beef stockSoups, Sauces, and Gravies53.8 mg
8. 8Salsa, ready-to-serveSoups, Sauces, and Gravies52.4 mg
9. 9Salsa verdeSoups, Sauces, and Gravies50 mg
10. 10Ready-to-serve hot pepper sauceSoups, Sauces, and Gravies45.5 mg
11. 11Home-prepared fish stockSoups, Sauces, and Gravies43.8 mg
12. 12Ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies41.1 mg
13. 13Low sodium condensed vegetable soup, prepared with waterSoups, Sauces, and Gravies39.4 mg
14. 14Canned ready-to-serve pizza sauceSoups, Sauces, and Gravies38.9 mg
15. 15Condensed canned low sodium vegetable soupSoups, Sauces, and Gravies38.5 mg
16. 16Canned black bean soup, with waterSoups, Sauces, and Gravies37 mg
17. 17Beef broth and consomme soup, canned, condensedSoups, Sauces, and Gravies36.4 mg
18. 18Black bean soup, canned, condensedSoups, Sauces, and Gravies36.3 mg
19. 19Low sodium ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies35.3 mg
20. 20Original bean dipSoups, Sauces, and Gravies33.6 mg
21. 21Frito's original bean dipSoups, Sauces, and Gravies33.6 mg
22. 22Onion soup mix, dry, prepared with waterSoups, Sauces, and Gravies33.3 mg
23. 23Beef broth cubes, drySoups, Sauces, and Gravies29.4 mg
24. 24Chicken broth cubes, drySoups, Sauces, and Gravies28.3 mg
25. 25Canned bean with pork soup, with waterSoups, Sauces, and Gravies27 mg
26. 26Tomato soup mix, dry, prepared with waterSoups, Sauces, and Gravies26.3 mg
27. 27Bean and frankfurter soup, canned, condensedSoups, Sauces, and Gravies26.1 mg
28. 28Canned reduced sodium minestrone soupSoups, Sauces, and Gravies26 mg
29. 29Soup, chunky vegetable, canned, ready-to-serveSoups, Sauces, and Gravies25.6 mg
30. 30Bean and pork soup, canned, condensedSoups, Sauces, and Gravies25.6 mg
31. 31Split pea soup with ham, canned, condensedSoups, Sauces, and Gravies25.5 mg
32. 32Canned bean with frankfurters soup, with waterSoups, Sauces, and Gravies25.3 mg
33. 33Split pea soup with ham, canned, with waterSoups, Sauces, and Gravies25.3 mg
34. 34Green pea soup, canned, with waterSoups, Sauces, and Gravies24.6 mg
35. 35Chicken and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies24.2 mg
36. 36Low sodium pea soup, prepared with waterSoups, Sauces, and Gravies24.2 mg
37. 37Chunky vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies24 mg
38. 38Soup, pea, green, canned, condensedSoups, Sauces, and Gravies24 mg
39. 39Beef broth powder, drySoups, Sauces, and Gravies23.9 mg
40. 40Soup, tomato, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies23.6 mg
41. 41Canned reduced sodium bean and ham soupSoups, Sauces, and Gravies23.5 mg
42. 42Canned green pea soup, with milkSoups, Sauces, and Gravies23.4 mg
43. 43Tomato soup, low sodiumSoups, Sauces, and Gravies23.3 mg
44. 44Chinese restaurant hot and sour soupSoups, Sauces, and Gravies23.1 mg
45. 45Tomato soup, canned, prepared with waterSoups, Sauces, and Gravies21.9 mg
46. 46Soup, tomato, canned, condensed, reduced sodiumSoups, Sauces, and Gravies21.5 mg
47. 47Beef and vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies21.4 mg
48. 48Canned condensed tomato soupSoups, Sauces, and Gravies21.2 mg
49. 49Chicken broth, drySoups, Sauces, and Gravies21 mg
50. 50Beef and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies20.8 mg
51. 51Soup, pea, split with ham, canned, chunky, ready-to-serveSoups, Sauces, and Gravies20.8 mg
52. 52Canned reduced sodium split pea and ham soupSoups, Sauces, and Gravies20.6 mg
53. 53Onion soup mix, drySoups, Sauces, and Gravies20.5 mg
54. 54Campbell's Chunky vegetable beef soupSoups, Sauces, and Gravies20.4 mg
55. 55Tuong Ot Sriracha hot chile sauceSoups, Sauces, and Gravies20.3 mg
56. 56Mild red enchilada sauce, ready to serveSoups, Sauces, and Gravies20 mg
57. 57Chunky bean and ham soup, canned, ready-to-serveSoups, Sauces, and Gravies20 mg
58. 58New England clam chowder, canned, with waterSoups, Sauces, and Gravies20 mg
59. 59Campbell's condensed tomato soupSoups, Sauces, and Gravies19.7 mg
60. 60Canned reduced sodium split pea soupSoups, Sauces, and Gravies19.7 mg
61. 61Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies19.7 mg
62. 62Chicken noodle soup, reduced sodium, cannedSoups, Sauces, and Gravies19.5 mg
63. 63New England clam chowder, reduced sodium, cannedSoups, Sauces, and Gravies18.6 mg
64. 64Instant dry potato soup mixSoups, Sauces, and Gravies18.1 mg
65. 65New England clam chowder, canned, condensedSoups, Sauces, and Gravies18.1 mg
66. 66Tomato-based steak sauceSoups, Sauces, and Gravies17.9 mg
67. 67Au jus gravy, drySoups, Sauces, and Gravies17.9 mg
68. 68Campbell's Chunky Hearty Beef Barley SoupSoups, Sauces, and Gravies17.9 mg
69. 69Cream of potato soup, canned, condensedSoups, Sauces, and Gravies17.6 mg
70. 70Canned chili beef soup, with waterSoups, Sauces, and Gravies17.5 mg
71. 71Soup, turkey, chunky, canned, ready-to-serveSoups, Sauces, and Gravies17.5 mg
72. 72Peanut sauceSoups, Sauces, and Gravies17.5 mg
73. 73Beef barley soup, ready to serveSoups, Sauces, and Gravies17.3 mg
74. 74Sriracha hot chile sauceSoups, Sauces, and Gravies17.2 mg
75. 75Chunky chicken noodle soup, canned, ready-to-serveSoups, Sauces, and Gravies17.1 mg
76. 76Campbell's chicken noodle soup, condensedSoups, Sauces, and Gravies17 mg
77. 77Worcestershire sauceSoups, Sauces, and Gravies16.9 mg
78. 78Thin white sauce with butterSoups, Sauces, and Gravies16.7 mg
79. 79Chicken noodle soup, canned, condensedSoups, Sauces, and Gravies16.7 mg
80. 80Canned chicken noodle soup, with waterSoups, Sauces, and Gravies16.7 mg
81. 81Sweet and sour sauceSoups, Sauces, and Gravies16.5 mg
82. 82Chili beef soup, canned, condensedSoups, Sauces, and Gravies16.2 mg
83. 83Lentil with ham soup, canned, ready-to-serveSoups, Sauces, and Gravies16.1 mg
84. 84Soup, chicken noodle, low sodium, canned, prepared with equal volume waterSoups, Sauces, and Gravies16 mg
85. 85Restaurant-prepared shark fin soupSoups, Sauces, and Gravies15.2 mg
86. 86Broccoli cheese soup, canned, condensedSoups, Sauces, and Gravies14.9 mg
87. 87Campbell's Chunky classic chicken noodle soupSoups, Sauces, and Gravies14.9 mg
88. 88Cha! by Texas Pete sriracha hot chile sauceSoups, Sauces, and Gravies14.8 mg
89. 89Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies14.8 mg
90. 90Chicken with rice soup, canned, condensedSoups, Sauces, and Gravies14.7 mg
91. 91Cheese soup, canned, condensedSoups, Sauces, and Gravies14.6 mg
92. 92Canned oyster stew, with milkSoups, Sauces, and Gravies14.5 mg
93. 93Manhattan clam chowder, canned, chunky, ready-to-serveSoups, Sauces, and Gravies14.3 mg
94. 94Canned cream of celery soup, with milkSoups, Sauces, and Gravies13.6 mg
95. 95Campbell's Chunky New England Clam ChowderSoups, Sauces, and Gravies13.6 mg
96. 96Soup, beef mushroom, canned, prepared with equal volume waterSoups, Sauces, and Gravies13.3 mg
97. 97Manhattan clam chowder, canned, with waterSoups, Sauces, and Gravies13.3 mg
98. 98Mushroom barley soup, canned, with waterSoups, Sauces, and Gravies13.3 mg
99. 99Cocktail sauceSoups, Sauces, and Gravies13.3 mg
100. 100Manhattan clam chowder, canned, condensedSoups, Sauces, and Gravies13.1 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.