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.

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. 5Peanut butter confectioner's coatingSweets · 1 cup chips (168 g)185 mg44% DV
6. 6Nuts in syrup toppingSweets · 1 cup (328 g)177 mg42% DV
7. 7Twix peanut butter cookie barsSweets · 1 package (9.43 oz) (267 g)163 mg39% DV
8. 8Chocolate fudge syrupSweets · 1 cup (304 g)146 mg35% DV
9. 9Milk chocolate coated peanutsSweets · 1 cup (149 g)143 mg34% DV
10. 10Schiff Tiger's Milk BarSweets · 1 bar (35 g)118 mg28% DV
11. 11Milk chocolateSweets · 1 cup chips (168 g)106 mg25% DV
12. 12Twix caramel cookie barsSweets · 1 package (11 oz) (312 g)84.2 mg20% DV
13. 13Milk chocolate coated raisinsSweets · 1 cup (180 g)81 mg19% DV
14. 14Unsweetened baking chocolate, liquidSweets · 1 oz (28.4 g)75.1 mg18% DV
15. 15Frozen yogurts, chocolate, nonfat milk, sweetened without sugarSweets · 1 cup (186 g)74.4 mg18% DV
16. 16Sesame crunch candySweets · 1 oz (28.4 g)71.2 mg17% DV
17. 17Chocolate pudding, dry mixSweets · 1 package (3.5 oz) (99 g)66.3 mg16% DV
18. 18Dark chocolate, 70-85% cacaoSweets · 1 oz (28.4 g)64.6 mg15% DV
19. 19Plain halavahSweets · 1 oz (28.4 g)61.8 mg15% DV
20. 20Fat-free chocolate frozen milk dessertSweets · 1 cup (137 g)61.6 mg15% DV
21. 21Nestle Butterfinger CrispSweets · 1 piece (60 g)53.4 mg13% DV
22. 22Dark chocolate, 60-69% cacaoSweets · 1 oz (28.4 g)49.9 mg12% DV
23. 23MolassesSweets · 1 serving 1 tbsp (20 g)48.4 mg12% DV
24. 24Rich chocolate ice creamSweets · 1 cup (148 g)47.4 mg11% DV
25. 25Hershey's Payday BarSweets · 1 serving (52 g)46.8 mg11% DV
26. 26Low sugar chocolate covered candiesSweets · 1 serving (36 g)46.4 mg11% DV
27. 27Chocolate pudding, instant dry mixSweets · 1 package (3.5 oz) (99 g)44.5 mg11% DV
28. 28Chocolate frozen yogurtSweets · 1 cup (174 g)43.5 mg10% DV
29. 29Candies, 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
30. 30Mars M&M's Almond Chocolate CandiesSweets · 1 serving 1.31 oz bag (37 g)42.9 mg10% DV
31. 31Dark chocolate coated coffee beansSweets · 1 serving 28 pieces (40 g)42.8 mg10% DV
32. 32Dark chocolate, 45-59% cacaoSweets · 1 oz (28.4 g)41.4 mg10% DV
33. 33Snickers BarSweets · 1 bar (2 oz) (57 g)41 mg10% DV
34. 34Reese's Pieces candySweets · 1 package 1.63 oz (46 g)40.5 mg10% DV
35. 35Chocolate mousse, prepared from recipeSweets · 0.5 cup (202 g)40.4 mg10% DV
36. 36Egg custard, dry mixSweets · 1 package (3 oz) (85 g)38.3 mg9% DV
37. 37M&M's Peanut Butter Chocolate CandiesSweets · 1 serving 1.63 oz singles bag (46 g)37.3 mg9% DV
38. 38M&M's Peanut Chocolate CandiesSweets · 1 serving 1 singles bag (54 g)37.3 mg9% DV
39. 39Milk chocolate with almondsSweets · 1 bar (1.45 oz) (41 g)36.9 mg9% DV
40. 40Reese's Nutrageous Candy BarSweets · 1 bar 1.92 oz (54 g)36.7 mg9% DV
41. 41Mars almond barSweets · 1 bar (1.76 oz) (50 g)36 mg9% DV
42. 425th Avenue Candy BarSweets · 1 bar 2 oz (56 g)34.7 mg8% DV
43. 43Reese's Fast Break milk chocolate peanut butter nougatSweets · 1 serving 1 bar (56 g)33.6 mg8% DV
44. 44Sweet chocolateSweets · 1 oz (28.4 g)32 mg8% DV
45. 45Unsweetened carob candySweets · 1 bar (3 oz) (87 g)31.3 mg7% DV
46. 46Peanut barSweets · 1 oz (28.4 g)31.2 mg7% DV
47. 47Yogurt confectioner's coatingSweets · 1 cup chips (170 g)30.6 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. 54Sweet chocolate coated fondantSweets · 1 patty, large (43 g)27.1 mg6% DV
55. 55Instant chocolate pudding, 2% milkSweets · 0.5 cup From 19211 (142 g)27 mg6% DV
56. 56Reese's Fast BreakSweets · 2 oz bar (56 g)26.9 mg6% DV
57. 57Chocolate pudding, regular dry mix, 2% milkSweets · 0.5 cup (128 g)26.9 mg6% DV
58. 58Chocolate pudding, dry mix, prepared with whole milkSweets · 0.5 cup (147 g)26.5 mg6% DV
59. 59Honey-combed candy with peanut butterSweets · 1 serving (40 g)26.4 mg6% DV
60. 60Dark corn syrupSweets · 1 cup (328 g)26.2 mg6% DV
61. 61Hershey's Sugar Free Lite Chocolate SyrupSweets · 2 tbsp (35 g)25.9 mg6% DV
62. 62Nestle Baby Ruth barSweets · 1 serving 2.1 oz bar (60 g)25.8 mg6% DV
63. 63Milk chocolate with rice cerealSweets · 1 bar (1.4 oz) (40 g)24.8 mg6% DV
64. 64Reese's BitesSweets · 16 pieces (39 g)24.6 mg6% DV
65. 65Egg custard, dry mix, prepared with 2% milkSweets · 0.5 cup (141 g)24 mg6% DV
66. 66Chocolate hazelnut spreadSweets · 1 serving 2 TBSP (37 g)23.7 mg6% DV
67. 67Mars Twix chocolate fudge cookie barsSweets · 2 cookie 2011 label (51 g)23.5 mg6% DV
68. 68Mr. Goodbar chocolate barSweets · 1 bar (1.75 oz) (49 g)23 mg5% DV
69. 69Hershey's Milk Chocolate with Almond BitesSweets · 17 pieces (39 g)23 mg5% DV
70. 70Frozen novelties, No Sugar Added, FUDGSICLE popsSweets · 1 serving (84 g)22.7 mg5% DV
71. 71Egg custard, dry mix, prepared with whole milkSweets · 0.5 cup (141 g)22.6 mg5% DV
72. 72Coconut cream pudding, dry mix, prepared with 2% milkSweets · 0.5 cup (140 g)22.4 mg5% DV
73. 73Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (140 g)22.4 mg5% DV
74. 74Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coatedSweets · 1 bar (78 g)21.8 mg5% DV
75. 75Crispy peanut butter barSweets · 1 serving 1.5 oz (42 g)20.6 mg5% DV
76. 76Hershey's Reese's Sticks Crispy WafersSweets · 1 serving 1.5 oz (42 g)20.6 mg5% DV
77. 77Coconut cream pudding, instant dry mix, 2% milkSweets · 0.5 cup (147 g)20.6 mg5% DV
78. 78Coconut cream pudding, prepared with whole milkSweets · 0.5 cup (147 g)20.6 mg5% DV
79. 79Pineapple toppingSweets · 1 cup (340 g)20.4 mg5% DV
80. 80Brown sugarSweets · 1 cup packed (220 g)19.8 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. 89Reduced sugar home preserved jelliesSweets · 1 cup (300 g)18 mg4% DV
90. 90Instant banana pudding, prepared with 2% milkSweets · 0.5 cup From 19191 (147 g)17.6 mg4% DV
91. 91Maple syrupSweets · 1 serving 1/4 cup (83 g)17.4 mg4% DV
92. 923 Musketeers barSweets · 1 serving 2.13 oz bar (60 g)17.4 mg4% DV
93. 93Flavored frozen yogurtSweets · 1 cup (174 g)17.4 mg4% DV
94. 94Vanilla pudding, instant dry mix, whole milkSweets · 0.5 cup (142 g)17 mg4% DV
95. 95Fat-free chocolate pudding, ready-to-eatSweets · 1 serving 4 oz (113 g)16.9 mg4% DV
96. 96Caramel custard flan, dry mix, prepared with 2% milkSweets · 0 cup (141 g)16.9 mg4% DV
97. 97Caramel flan, prepared with whole milkSweets · 0 cup (141 g)16.9 mg4% DV
98. 98Instant coconut cream pudding mixSweets · 1 package (3.5 oz) (99 g)16.8 mg4% DV
99. 99Chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)16.8 mg4% DV
100. 100Low carbohydrate chocolate ice creamSweets · 1 individual (3.5 fl oz) (58 g)16.8 mg4% 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.