Foods high in magnesium

Fish sauce tops the list with 500 mg per 100 calories. The Daily Value for magnesium is 420 mg. Ranked from 25,722 USDA foods; unusual items like supplements' raw ingredients and regional specialties are left out.

1. 1Fish sauceSoy-based condiments500 mg
2. 2Ready-to-serve fish sauceSoups, Sauces, and Gravies500 mg
3. 3Dock, rawVegetables and Vegetable Products468 mg
4. 4Baby spinachVegetables and Vegetable Products448 mg
5. 5Boiled dock, with saltVegetables and Vegetable Products445 mg
6. 6Dock, boiled, without saltVegetables and Vegetable Products445 mg
7. 7Mature spinachVegetables and Vegetable Products431 mg
8. 8Swiss chard, boiled, drainedVegetables and Vegetable Products430 mg
9. 9Swiss chard, boiled, with saltVegetables and Vegetable Products430 mg
10. 10Chard, rawOther dark green vegetables426 mg
11. 11Swiss chard, rawVegetables and Vegetable Products426 mg
12. 12Spinach, boiled, drained, without saltVegetables and Vegetable Products378 mg
13. 13Spinach, boiled, with saltVegetables and Vegetable Products378 mg
14. 14Raw epazoteVegetables and Vegetable Products378 mg
15. 15Water convolvulus, rawVegetables and Vegetable Products374 mg
16. 16Boiled purslane, with saltVegetables and Vegetable Products372 mg
17. 17Purslane, boiled, drained, unsaltedVegetables and Vegetable Products372 mg
18. 18SpinachVegetables on a sandwich344 mg
19. 19Spinach, rawSpinach344 mg
20. 20Vinespinach, rawVegetables and Vegetable Products342 mg
21. 21Purslane, rawVegetables and Vegetable Products340 mg
22. 22Canned spinach, cooked, no added fatSpinach330 mg
23. 23Canned spinach, regular pack, drained solidsVegetables and Vegetable Products330 mg
24. 24Cooked spinachNot included in a food category330 mg
25. 25Fresh spinach, cooked, no added fatSpinach330 mg
26. 26Cactus, cooked, no fatOther vegetables and combinations325 mg
27. 27Cactus, rawOther vegetables and combinations325 mg
28. 28Nopales, rawVegetables and Vegetable Products325 mg
29. 29Cooked nopales, without saltVegetables and Vegetable Products313 mg
30. 30Sun Country Kretschmer Toasted Wheat BranBreakfast Cereals303 mg
31. 31Canned spinach, no salt addedVegetables and Vegetable Products295 mg
32. 32Canned spinach, regular pack, solids and liquidsVegetables and Vegetable Products295 mg
33. 33Irish moss, rawVegetables and Vegetable Products294 mg
34. 34Boiled bitter gourd tips, with saltVegetables and Vegetable Products294 mg
35. 35Bitter gourd tips, rawVegetables and Vegetable Products283 mg
36. 36Crude wheat branCereal Grains and Pasta283 mg
37. 37Wheat branNot included in a food category283 mg
38. 38Beet greens, rawVegetables and Vegetable Products282 mg
39. 39Cowpea tips, boiledVegetables and Vegetable Products282 mg
40. 40Cowpea tips, boiled, with saltVegetables and Vegetable Products282 mg
41. 41Kelp, rawVegetables and Vegetable Products281 mg
42. 42New Zealand spinach, rawVegetables and Vegetable Products279 mg
43. 43Basil, rawNot included in a food category278 mg
44. 44Raw snailsFinfish and Shellfish Products278 mg
45. 45Bitter gourd tips, boiledVegetables and Vegetable Products276 mg
46. 46Canadian cultivated emi-tsunomata seaweed, rehydratedVegetables and Vegetable Products271 mg
47. 47Canadian cultivated emi-tsunomata seaweed, dryVegetables and Vegetable Products267 mg
48. 48New Zealand spinach, boiled, drained, without saltVegetables and Vegetable Products267 mg
49. 49New Zealand spinach, boiled, saltedVegetables and Vegetable Products267 mg
50. 50Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products262 mg
51. 51Boiled amaranth leaves, with saltVegetables and Vegetable Products262 mg
52. 52Frozen spinach, unpreparedVegetables and Vegetable Products259 mg
53. 53Agar seaweed, rawVegetables and Vegetable Products258 mg
54. 54MacchiatoCoffee252 mg
55. 55Beet greens, boiled, drained, without saltVegetables and Vegetable Products252 mg
56. 56Boiled beet greens, with saltVegetables and Vegetable Products252 mg
57. 57Agar, driedVegetables and Vegetable Products252 mg
58. 58Borage, rawVegetables and Vegetable Products248 mg
59. 59Crude rice branCereal Grains and Pasta247 mg
60. 60Cardoon, rawVegetables and Vegetable Products247 mg
61. 61Boiled frozen spinach, with saltVegetables and Vegetable Products241 mg
62. 62Frozen spinach, boiled, drained, unsaltedVegetables and Vegetable Products241 mg
63. 63Frozen spinach, cooked, no added fatSpinach241 mg
64. 64Amaranth leaves, rawVegetables and Vegetable Products239 mg
65. 65Wakame, rawVegetables and Vegetable Products238 mg
66. 66Dark green vegetables in omeletNot included in a food category234 mg
67. 67Boiled borage, with saltVegetables and Vegetable Products228 mg
68. 68Borage, boiled, unsaltedVegetables and Vegetable Products228 mg
69. 69Cuban coffeeCoffee221 mg
70. 70Cocoa powder, not reconstitutedNot included in a food category219 mg
71. 71Low fat glandless cottonseed flourNut and Seed Products216 mg
72. 72Cardoon, boiled, with saltVegetables and Vegetable Products215 mg
73. 73Cooked Malabar spinachVegetables and Vegetable Products209 mg
74. 74Raw prickly pearsFruits and Fruit Juices207 mg
75. 75Partially defatted glandless cottonseed mealNut and Seed Products207 mg
76. 76Chives, freeze-driedVegetables and Vegetable Products206 mg
77. 77Cottonseed flour, partially defatted, glandlessNut and Seed Products201 mg
78. 78Pumpkin leaves, rawVegetables and Vegetable Products200 mg
79. 79EscargotShellfish196 mg
80. 80Boiled cardoon, drained, no saltVegetables and Vegetable Products195 mg
81. 81Fresh spinach, cooked with butter or margarineSpinach193 mg
82. 82Chard, cookedOther dark green vegetables191 mg
83. 83Watercress, rawOther dark green vegetables191 mg
84. 84Jute potherb, rawVegetables and Vegetable Products188 mg
85. 85Arugula, rawLettuce and lettuce salads188 mg
86. 86Raw arugulaVegetables and Vegetable Products188 mg
87. 87Seaweed, cooked, no added fatOther vegetables and combinations188 mg
88. 88Seaweed, rawOther vegetables and combinations188 mg
89. 89Conch, bakedFinfish and Shellfish Products183 mg
90. 90Boiled pumpkin leaves, with saltVegetables and Vegetable Products181 mg
91. 91Pumpkin leaves, boiled, drained, without saltVegetables and Vegetable Products181 mg
92. 92Fresh spinach, cooked, fat addedSpinach180 mg
93. 93Spinach, cookedSpinach180 mg
94. 94Canned spinach, cooked with butter or margarineSpinach176 mg
95. 95Okra, cooked, no added fatOther vegetables and combinations174 mg
96. 96Okra, rawVegetables and Vegetable Products173 mg
97. 97Hershey's Sugar Free Lite Chocolate SyrupSweets172 mg
98. 98Fresh spinach, cooked with oilSpinach168 mg
99. 99Boiled potherb jute, with saltVegetables and Vegetable Products168 mg
100. 100Jute potherb, boiledVegetables and Vegetable Products168 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.