Foods high in magnesium

Unsweetened baking chocolate, squares tops the list with 432 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. 1Unsweetened baking chocolate, squaresSweets · 1 cup, grated (132 g)432 mg103% DV
  2. 2Sorghum syrupSweets · 1 cup (330 g)330 mg79% DV
  3. 3Malt syrupSweets · 1 cup (332 g)239 mg57% DV
  4. 4Semisweet chocolate with butterSweets · 1 cup chips (6 oz package) (170 g)196 mg47% DV
  5. 5Nuts in syrup toppingSweets · 1 cup (328 g)177 mg42% DV
  6. 6Chocolate fudge syrupSweets · 1 cup (304 g)146 mg35% DV
  7. 7Milk chocolate coated peanutsSweets · 1 cup (149 g)143 mg34% DV
  8. 8Schiff Tiger's Milk BarSweets · 1 bar (35 g)118 mg28% DV
  9. 9Milk chocolateSweets · 1 cup chips (168 g)106 mg25% DV
  10. 10Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)84.2 mg20% DV
  11. 11Milk chocolate coated raisinsSweets · 1 cup (180 g)81 mg19% DV
  12. 12Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)75.1 mg18% DV
  13. 13Frozen yogurts, chocolate, nonfat milk, sweetened without sugarSweets · 1 cup (186 g)74.4 mg18% DV
  14. 14Sesame crunch candySweets · 1 oz (28.4 g)71.2 mg17% DV
  15. 15Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)66.3 mg16% DV
  16. 16Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)64.6 mg15% DV
  17. 17Plain halavahSweets · 1 oz (28.4 g)61.8 mg15% DV
  18. 18Fat-free chocolate frozen milk dessertSweets · 1 cup (137 g)61.6 mg15% DV
  19. 19Nestle Butterfinger CrispSweets · 1 piece (60 g)53.4 mg13% DV
  20. 20Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)49.9 mg12% DV
  21. 21MolassesSweets · 1 serving 1 tbsp (20 g)48.4 mg12% DV
  22. 22Rich chocolate ice creamSweets · 1 cup (148 g)47.4 mg11% DV
  23. 23Hershey's Payday BarSweets · 1 serving (52 g)46.8 mg11% DV
  24. 24Low sugar chocolate covered candiesSweets · 1 serving (36 g)46.4 mg11% DV
  25. 25Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)44.5 mg11% DV
  26. 26Chocolate frozen yogurtSweets · 1 cup (174 g)43.5 mg10% DV
  27. 27Candies, chocolate, dark, NFS (45-59% cacao solids 90%; 60-69% cacao solids 5%; 70-85% cacao solids 5%)Sweets · 1 oz (28.4 g)43.1 mg10% DV
  28. 28Mars M&M's Almond Chocolate CandiesSweets · 1 serving 1.31 oz bag (37 g)42.9 mg10% DV
  29. 29Dark chocolate coated coffee beansSweets · 1 serving 28 pieces (40 g)42.8 mg10% DV
  30. 30Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)41.4 mg10% DV
  31. 31Snickers BarSweets · 1 bar (2 oz) (57 g)41 mg10% DV
  32. 32Reese's Pieces candySweets · 1 package 1.63 oz (46 g)40.5 mg10% DV
  33. 33Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)40.4 mg10% DV
  34. 34Egg custard, dry mixSweets · 1 package (3 oz) (85 g)38.3 mg9% DV
  35. 35M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)37.3 mg9% DV
  36. 36M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)37.3 mg9% DV
  37. 37Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)36.9 mg9% DV
  38. 38Reese's Nutrageous Candy BarSweets · 1 bar 1.92 oz (54 g)36.7 mg9% DV
  39. 39Mars almond barSweets · 1 bar (1.76 oz) (50 g)36 mg9% DV
  40. 405th Avenue Candy BarSweets · 1 bar 2 oz (56 g)34.7 mg8% DV
  41. 41Reese's Fast Break milk chocolate peanut butter nougatSweets · 1 serving 1 bar (56 g)33.6 mg8% DV
  42. 42Sweet chocolateSweets · 1 oz (28.4 g)32 mg8% DV
  43. 43Unsweetened carob candySweets · 1 bar (3 oz) (87 g)31.3 mg7% DV
  44. 44Peanut butter confectioner's coatingSweets · 1 oz (28.4 g)31.2 mg7% DV
  45. 45Peanut barSweets · 1 oz (28.4 g)31.2 mg7% DV
  46. 46Yogurt confectioner's coatingSweets · 1 cup chips (170 g)30.6 mg7% DV
  47. 47Twix peanut butter cookie barsSweets · 1 package (1.77 oz) (50 g)30.5 mg7% DV
  48. 48Milky Way Midnight BarSweets · 1 serving 1.76 oz bar (50 g)29 mg7% DV
  49. 49Nestle Butterfinger barSweets · 1 serving 2.1 oz bar (60 g)28.8 mg7% DV
  50. 50Table syrup blend, corn, refiner, and sugarSweets · 1 cup (316 g)28.4 mg7% DV
  51. 51Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (142 g)28.4 mg7% DV
  52. 52Chocolate rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)28.4 mg7% DV
  53. 53Chocolate rennin, dry mix, prepared with whole milkSweets · 0 cup (142 g)28.4 mg7% DV
  54. 54Reese's peanut butter cupsSweets · 1 package 1.6 oz 2 cups (45 g)27.9 mg7% DV
  55. 55Sweet chocolate coated fondantSweets · 1 patty, large (43 g)27.1 mg6% DV
  56. 56Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)27 mg6% DV
  57. 57Reese's Fast BreakSweets · 2 oz bar (56 g)26.9 mg6% DV
  58. 58Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)26.9 mg6% DV
  59. 59Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (147 g)26.5 mg6% DV
  60. 60Honey-combed candy with peanut butterSweets · 1 serving (40 g)26.4 mg6% DV
  61. 61Dark corn syrupSweets · 1 cup (328 g)26.2 mg6% DV
  62. 62Hershey's Sugar Free Lite Chocolate SyrupSweets · 2 tbsp (35 g)25.9 mg6% DV
  63. 63Nestle Baby Ruth barSweets · 1 serving 2.1 oz bar (60 g)25.8 mg6% DV
  64. 64Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)24.8 mg6% DV
  65. 65Reese's BitesSweets · 16 pieces (39 g)24.6 mg6% DV
  66. 66Egg custard, dry mix, prepared with 2% milkSweets · 0.5 cup (141 g)24 mg6% DV
  67. 67Chocolate hazelnut spreadSweets · 1 serving 2 TBSP (37 g)23.7 mg6% DV
  68. 68Mars Twix chocolate fudge cookie barsSweets · 2 cookie 2011 label (51 g)23.5 mg6% DV
  69. 69Mr. Goodbar chocolate barSweets · 1 bar (1.75 oz) (49 g)23 mg5% DV
  70. 70Hershey's Milk Chocolate with Almond BitesSweets · 17 pieces (39 g)23 mg5% DV
  71. 71Frozen novelties, No Sugar Added, FUDGSICLE popsSweets · 1 serving (84 g)22.7 mg5% DV
  72. 72Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)22.6 mg5% DV
  73. 73Coconut cream pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (140 g)22.4 mg5% DV
  74. 74Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (140 g)22.4 mg5% DV
  75. 75Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coatedSweets · 1 bar (78 g)21.8 mg5% DV
  76. 76Crispy peanut butter barSweets · 1 serving 1.5 oz (42 g)20.6 mg5% DV
  77. 77Hershey's Reese's Sticks Crispy WafersSweets · 1 serving 1.5 oz (42 g)20.6 mg5% DV
  78. 78Coconut cream pudding, instant dry mix, 2% milkSweets · 0.5 cup (147 g)20.6 mg5% DV
  79. 79Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (147 g)20.6 mg5% DV
  80. 80Pineapple toppingSweets · 1 cup (340 g)20.4 mg5% DV
  81. 81Chocolate soft-serve frozen yogurtSweets · 0.5 cup (4 fl oz) (72 g)19.4 mg5% DV
  82. 82Low calorie pudding mix, dry, non-chocolateSweets · 1 serving (113 g)19.2 mg5% DV
  83. 83Praline, prepared from recipeSweets · 1 piece (39 g)19.1 mg5% DV
  84. 84Mexican baking chocolate squaresSweets · 1 tablet (20 g)19 mg5% DV
  85. 85Brown baking sweetener, sugar and sucraloseSweets · 1 cup (189 g)18.9 mg5% DV
  86. 86Banana pudding, prepared with 2% milkSweets · 0.5 cup From 19211 (142 g)18.5 mg4% DV
  87. 87Vanilla rennin, dry mix, prepared with 2% milkSweets · 0 cup (142 g)18.5 mg4% DV
  88. 88Milk chocolate coated coffee beansSweets · 1 oz (28.4 g)18.1 mg4% DV
  89. 89Instant banana pudding, prepared with 2% milkSweets · 0.5 cup From 19191 (147 g)17.6 mg4% DV
  90. 90Maple syrupSweets · 1 serving 1/4 cup (83 g)17.4 mg4% DV
  91. 913 Musketeers barSweets · 1 serving 2.13 oz bar (60 g)17.4 mg4% DV
  92. 92Flavored frozen yogurtSweets · 1 cup (174 g)17.4 mg4% DV
  93. 93Vanilla pudding, instant dry mix, whole milkSweets · 0.5 cup (142 g)17 mg4% DV
  94. 94Fat-free chocolate pudding, ready-to-eatSweets · 1 serving 4 oz (113 g)16.9 mg4% DV
  95. 95Caramel custard flan, dry mix, prepared with 2% milkSweets · 0 cup (141 g)16.9 mg4% DV
  96. 96Caramel flan, prepared with whole milkSweets · 0 cup (141 g)16.9 mg4% DV
  97. 97Instant coconut cream pudding mixSweets · 1 package (3.5 oz) (99 g)16.8 mg4% DV
  98. 98Chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)16.8 mg4% DV
  99. 99Low carbohydrate chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)16.8 mg4% DV
  100. 100Canadian maple syrupSweets · 60 milliliter (80 g)16.8 mg4% 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.