Foods high in magnesium

Teriyaki sauce, ready-to-serve tops the list with 176 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. 1Teriyaki sauce, ready-to-serveSoups, Sauces, and Gravies · 1 cup (288 g)176 mg42% DV
2. 2Bean and frankfurter soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (263 g)97.3 mg23% DV
3. 3Black bean soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (257 g)84.8 mg20% DV
4. 4Canned green pea soup, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (254 g)55.9 mg13% DV
5. 5Chili beef soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (263 g)50 mg12% DV
6. 6Split pea soup with ham, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (4 fl oz) (135 g)48.6 mg12% DV
7. 7Split pea soup with ham, canned, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (253 g)48.1 mg11% DV
8. 8Canned bean with frankfurters soup, with waterSoups, Sauces, and Gravies · 1 cup (8 fl oz) (250 g)47.5 mg11% DV
9. 9Bull's-Eye original barbecue sauceSoups, Sauces, and Gravies · 1 cup (291 g)46.6 mg11% DV
10. 10Canned reduced sodium bean and ham soupSoups, Sauces, and Gravies · 1 cup (245 g)46.5 mg11% DV
11. 11Chunky bean and ham soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (243 g)46.2 mg11% DV
12. 12Canned bean with pork soup, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (266 g)45.2 mg11% DV
13. 13Bean and pork soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (130 g)42.9 mg10% DV
14. 14Kraft original barbecue sauceSoups, Sauces, and Gravies · 1 cup (283 g)42.5 mg10% DV
15. 15KC Masterpiece original barbecue sauceSoups, Sauces, and Gravies · 1 cup (265 g)42.4 mg10% DV
16. 16Canned black bean soup, with waterSoups, Sauces, and Gravies · 1 cup (247 g)42 mg10% DV
17. 17Green pea soup, canned, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (259 g)38.9 mg9% DV
18. 18Low sodium pea soup, prepared with waterSoups, Sauces, and Gravies · 1 cup (259 g)38.9 mg9% DV
19. 19Soup, pea, green, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (128 g)38.4 mg9% DV
20. 20Soup, pea, split with ham, canned, chunky, ready-to-serveSoups, Sauces, and Gravies · 1 cup (240 g)38.4 mg9% DV
21. 21Ready-to-serve plum sauceSoups, Sauces, and Gravies · 1 cup (305 g)36.6 mg9% DV
22. 22Barbecue sauceSoups, Sauces, and Gravies · 1 cup (279 g)36.3 mg9% DV
23. 23Worcestershire sauceSoups, Sauces, and Gravies · 1 cup (275 g)35.8 mg9% DV
24. 24Canned reduced sodium split pea soupSoups, Sauces, and Gravies · 1 cup (253 g)35.4 mg8% DV
25. 25Homemade medium white sauceSoups, Sauces, and Gravies · 1 cup (250 g)35 mg8% DV
26. 26Homemade thick white sauceSoups, Sauces, and Gravies · 1 cup (250 g)35 mg8% DV
27. 27Canned reduced sodium split pea and ham soupSoups, Sauces, and Gravies · 1 cup (245 g)34.3 mg8% DV
28. 28New England clam chowder, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (256 g)33.3 mg8% DV
29. 29Low sodium condensed vegetable soup, prepared with waterSoups, Sauces, and Gravies · 1 cup (253 g)32.9 mg8% DV
30. 30Bottled tomato chili sauce, with saltSoups, Sauces, and Gravies · 1 cup (273 g)32.8 mg8% DV
31. 31Soup, tomato, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies · 1 serving 1 cup (252 g)32.8 mg8% DV
32. 32Canned reduced sodium minestrone soupSoups, Sauces, and Gravies · 1 cup (245 g)31.9 mg8% DV
33. 33Ready-to-serve fish sauceSoups, Sauces, and Gravies · 1 tbsp (18 g)31.5 mg8% DV
34. 34Condensed canned low sodium vegetable soupSoups, Sauces, and Gravies · 0.5 cup (126 g)31.5 mg8% DV
35. 35Sweet Baby Ray's original barbecue sauceSoups, Sauces, and Gravies · 1 cup (280 g)30.8 mg7% DV
36. 36Soup, clam chowder, new england, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies · 1 serving 1 cup (252 g)30.2 mg7% DV
37. 37Buitoni basil pesto, refrigeratedSoups, Sauces, and Gravies · 0.25 cup (63 g)29.6 mg7% DV
38. 38Pesto sauce, refrigeratedSoups, Sauces, and Gravies · 0.25 cup (63 g)29.6 mg7% DV
39. 39Canned immature green hot chili peppersSoups, Sauces, and Gravies · 1 cup (245 g)29.4 mg7% DV
40. 40Canned mature red hot chili peppersSoups, Sauces, and Gravies · 1 cup (245 g)29.4 mg7% DV
41. 41Chunky vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (240 g)28.8 mg7% DV
42. 42Chicken noodle soup mix, drySoups, Sauces, and Gravies · 1 packet (74 g)28.1 mg7% DV
43. 43Campbell's Chunky New England Clam ChowderSoups, Sauces, and Gravies · 1 cup (251 g)27.6 mg7% DV
44. 44Pesto sauce, shelf stableSoups, Sauces, and Gravies · 0.25 cup (61 g)27.4 mg7% DV
45. 45Tomato soup mix, dry, prepared with waterSoups, Sauces, and Gravies · 1 cup 8 fl oz (265 g)26.5 mg6% DV
46. 46Canned chili beef soup, with waterSoups, Sauces, and Gravies · 1 cup (261 g)26.1 mg6% DV
47. 47Mezzetta Napa Valley Bistro basil pestoSoups, Sauces, and Gravies · 0.25 cup (60 g)25.8 mg6% DV
48. 48Sofrito sauce, prepared from recipeSoups, Sauces, and Gravies · 0.5 cup (103 g)25.8 mg6% DV
49. 49New England clam chowder, cannedSoups, Sauces, and Gravies · 1 cup (254 g)25.4 mg6% DV
50. 50Canned tomato bisque soup, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (251 g)25.1 mg6% DV
51. 51Beef and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (250 g)25 mg6% DV
52. 52Ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies · 1 serving 1/2 cup (135 g)25 mg6% DV
53. 53Classico basil pestoSoups, Sauces, and Gravies · 0.25 cup (62 g)24.8 mg6% DV
54. 54Campbell's Chunky vegetable beef soupSoups, Sauces, and Gravies · 1 cup (247 g)24.7 mg6% DV
55. 55Instant dry potato soup mixSoups, Sauces, and Gravies · 1 serving 1/3 cup (39 g)24.2 mg6% DV
56. 56Soup, turkey, chunky, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (236 g)23.6 mg6% DV
57. 57Low sodium ready-to-serve spaghetti marinara sauceSoups, Sauces, and Gravies · 1 serving 1/2 cup (128 g)23 mg5% DV
58. 58Soup, chunky vegetable, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (230 g)23 mg5% DV
59. 59Soup, cream of shrimp, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (253 g)22.8 mg5% DV
60. 60Canned cream of celery soup, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)22.3 mg5% DV
61. 61Canned cream of onion soup with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)22.3 mg5% DV
62. 62Lentil with ham soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)22.3 mg5% DV
63. 63Beef and vegetable soup, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (245 g)22.1 mg5% DV
64. 64Ready-to-serve reduced sodium teriyaki sauceSoups, Sauces, and Gravies · 2 Tbsp (36 g)22 mg5% DV
65. 65Canned condensed tomato bisque soupSoups, Sauces, and Gravies · 1 can (11 oz), undiluted (312 g)21.8 mg5% DV
66. 66Chinese restaurant hot and sour soupSoups, Sauces, and Gravies · 1 cup (233 g)21 mg5% DV
67. 67Canned condensed tomato soupSoups, Sauces, and Gravies · 1 cup (148 g)20.7 mg5% DV
68. 68Campbell's Chunky Hearty Beef Barley SoupSoups, Sauces, and Gravies · 1 cup (206 g)20.6 mg5% DV
69. 69Dry beef flavor ramen noodle soupSoups, Sauces, and Gravies · 1 package without flavor packet (82 g)20.5 mg5% DV
70. 70Chicken and vegetable soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (255 g)20.4 mg5% DV
71. 71Ramen noodle soup, drySoups, Sauces, and Gravies · 1 package without flavor packet (81 g)20.3 mg5% DV
72. 72Dry chicken flavor ramen noodle soupSoups, Sauces, and Gravies · 1 package without flavor packet (81 g)20.3 mg5% DV
73. 73Canned cheese soup, with milkSoups, Sauces, and Gravies · 1 cup (251 g)20.1 mg5% DV
74. 74Canned cream of asparagus soup, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)19.8 mg5% DV
75. 75Chicken noodle soup, reduced sodium, cannedSoups, Sauces, and Gravies · 1 cup (245 g)19.6 mg5% DV
76. 76Canned oyster stew, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (245 g)19.6 mg5% DV
77. 77Manhattan clam chowder, canned, chunky, ready-to-serveSoups, Sauces, and Gravies · 1 cup (8 fl oz) (240 g)19.2 mg5% DV
78. 78Beef barley soup, ready to serveSoups, Sauces, and Gravies · 1 cup (208 g)18.7 mg4% DV
79. 79Soup, cream of mushroom, canned, prepared with equal volume low fat (2%) milkSoups, Sauces, and Gravies · 1 serving 1 cup (252 g)17.6 mg4% DV
80. 80Campbell's condensed tomato soupSoups, Sauces, and Gravies · 0.5 cup condensed (124 g)17.4 mg4% DV
81. 81New England clam chowder, canned, with waterSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)17.4 mg4% DV
82. 82Canned cream of chicken soup with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)17.4 mg4% DV
83. 83Canned cream of potato soup, with milkSoups, Sauces, and Gravies · 1 cup (8 fl oz) (248 g)17.4 mg4% DV
84. 84Tomato soup, canned, prepared with waterSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)17.4 mg4% DV
85. 85Tomato soup, low sodiumSoups, Sauces, and Gravies · 1 serving 1 cup (248 g)17.4 mg4% DV
86. 86Campbell's Chunky classic chicken noodle soupSoups, Sauces, and Gravies · 1 cup (243 g)17 mg4% DV
87. 87Chunky chicken noodle soup, canned, ready-to-serveSoups, Sauces, and Gravies · 1 cup (243 g)17 mg4% DV
88. 88Soup, tomato, canned, condensed, reduced sodiumSoups, Sauces, and Gravies · 1 serving 1/2 cup (121 g)16.9 mg4% DV
89. 89Home-prepared beef stockSoups, Sauces, and Gravies · 1 cup (240 g)16.8 mg4% DV
90. 90New England clam chowder, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (126 g)16.4 mg4% DV
91. 91Home-prepared fish stockSoups, Sauces, and Gravies · 1 cup (233 g)16.3 mg4% DV
92. 92Cream of potato soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (124 g)16.1 mg4% DV
93. 93Broccoli cheese soup, canned, condensedSoups, Sauces, and Gravies · 1 serving 1/2 cup (121 g)15.7 mg4% DV
94. 94Restaurant-prepared shark fin soupSoups, Sauces, and Gravies · 1 cup (216 g)15.1 mg4% DV
95. 95Tomato beef noodle soup, canned, condensedSoups, Sauces, and Gravies · 1 cup (8 fl oz) (251 g)15.1 mg4% DV
96. 96Cheese soup, canned, condensedSoups, Sauces, and Gravies · 0.5 cup (124 g)14.9 mg4% DV
97. 97Original bean dipSoups, Sauces, and Gravies · 2 tbsp (36 g)14.4 mg3% DV
98. 98Frito's original bean dipSoups, Sauces, and Gravies · 2 tbsp (36 g)14.4 mg3% DV
99. 99Minestrone soup, canned, chunky, ready-to-serveSoups, Sauces, and Gravies · 1 cup (240 g)14.4 mg3% DV
100. 100Open Pit original barbecue sauceSoups, Sauces, and Gravies · 1 cup (270 g)13.5 mg3% 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.