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 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. 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, with saltVegetables and Vegetable Products430 mg
  9. 9Chard, swiss, cooked, boiled, drained, without saltVegetables and Vegetable Products430 mg
  10. 10Chard, rawOther dark green vegetables426 mg
  11. 11Swiss chard, rawVegetables and Vegetable Products426 mg
  12. 12Spinach, boiled, with saltVegetables and Vegetable Products378 mg
  13. 13Spinach, boiled, drained, without 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. 36Wheat branNot included in a food category283 mg
  37. 37Crude wheat branCereal Grains and Pasta283 mg
  38. 38Beet greens, rawVegetables and Vegetable Products282 mg
  39. 39Cowpea tips, boiled, with saltVegetables and Vegetable Products282 mg
  40. 40Cowpeas, leafy tips, cooked, boiled, drained, without 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. 45Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without saltVegetables 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, saltedVegetables and Vegetable Products267 mg
  49. 49New Zealand spinach, boiled, drained, without saltVegetables and Vegetable Products267 mg
  50. 50Boiled amaranth leaves, with saltVegetables and Vegetable Products262 mg
  51. 51Amaranth leaves, boiled, drained, unsaltedVegetables and Vegetable Products262 mg
  52. 52Frozen spinach, unpreparedVegetables and Vegetable Products259 mg
  53. 53Agar seaweed, rawVegetables and Vegetable Products258 mg
  54. 54MacchiatoCoffee252 mg
  55. 55Boiled beet greens, with saltVegetables and Vegetable Products252 mg
  56. 56Beet greens, boiled, drained, without 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. 85Raw arugulaVegetables and Vegetable Products188 mg
  86. 86Arugula, rawLettuce and lettuce salads188 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, cooked, boiled, drained, without saltVegetables and Vegetable Products168 mg

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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.