Magnesium in Food, Milligrams

ALCOHOL
AlcoholAmountMagnesium
Regular Beer1 bottle21
Light Beer1 bottle18
Red Wine1 glass18
White Wine1 glass15
Gin, Rum, Vodka, Whiskey1 shot9
Sake1 fl oz2
Regular Beer1 fl oz1
Gin, Rum, Vodka, Whisky1 fl oz0
BEANS & LEGUMES
CannedAmountMagnesium
Hummus1 cup184
White Beans1 cup134
Great Northern1 cup134
Navy Beans1 cup123
Lima Beans1 cup94
Refried Beans, Vegetarian1 cup92
Baked Beans With Pork1 cup86
Black Beans, Low Sodium1 cup84
Refried Red Beans1 cup84
Refried Beans, Reduced Sodium1 cup83
Fava Beans1 cup82
Baked Beans With Franks1 cup73
Baked Beans, Plain1 cup69
Blackeyed Peas1 cup67
Pinto Beans1 cup51
Shellie1 cup37
Garbanzo Beans1 cup36
Green Peas1 cup29
Yellow Beans1 cup20
Green Beans1 cup18
CookedAmountMagnesium
Natto1 cup201
White Beans, Small1 cup122
Black Beans1 cup120
White Beans1 cup113
Pink Beans1 cup110
Baked Beans, Home Prepared1 cup109
Soybeans, Green1 cup108
Edamame1 cup99
Navy Beans1 cup96
Lupini Beans1 cup90
Great Northern1 cup88
Blackeye Peas1 cup86
Pinto Beans1 cup86
Lima Beans1 cup81
Kidney Beans1 cup80
Garbanzo Beans1 cup79
Pigeon Peas1 cup77
Fava Beans1 cup73
Lentils1 cup71
Split Peas1 cup71
Chinese Yardlong Beans1 cup44
Yellow Beans1 cup31
Green Beans1 cup22
BEEF, COOKED
SteaksAmountMagnesium
Top Sirloin, Choice Filet1/4 lb32
Tri Tip Steak1/4 lb29
London Broil1/4 lb29
T-Bone Steak1/4 lb29
Ribeye Filet, Lean1/4 lb28
New York Steak1/4 lb27
Kansas City Steak1/4 lb27
Skirt Steak1/4 lb27
Denver Cut Steak1/4 lb26
Filet Mignon, Tenderloin1/4 lb26
Flank Steak, Lean, Choice1/4 lb26
Flat Iron Steak1/4 lb26
Porterhouse Steak, Choice1/4 lb26
Top Sirloin Steak, Lean1/4 lb25
Brisket, Lean1/4 lb24
SteaksAmountMagnesium
Porterhouse1 steak96
Flank1 steak89
Denver Cut1 steak80
T-Bone1 steak70
London Broil1 steak68
Brisket1 steak62
Flat Iron1 steak44
New York Strip1 steak40
Ribeye Filet, Boneless1 filet35
Top Sirloin, Choice Filet1 filet35
Filet Mignon1 filet28
Steaks From RestaurantsAmountMagnesium
TGI Friday's Classic Sirloin Steak1 steak49
Family Restaurant Sirloin Steak1 steak45
Crackerbarrel Grilled Sirloin Steak1 steak42
Applebee's House Sirloin Steak1 steak38
Denny's Top Sirloin Steak1 steak26
BeefAmountMagnesium
Beef Chunks For Stews1/4 lb26
Beef Ribs, Whole Ribs1/4 lb23
Pot Roast1/4 lb22
Chuck Roast1/4 lb21
Beef Country Style Ribs1/4 lb20
Beef Short Ribs1/4 lb17
Ground BeefAmountMagnesium
Ground Beef, 95%1/4 lb25
Ground Beef, 90%1/4 lb25
Ground Beef, 85%1/4 lb25
Ground Beef, 80%1/4 lb24
Ground Beef, 75%1/4 lb24
BEVERAGES
CarbonatedAmountMagnesium
Club Soda16 fl oz5
Cream Soda16 fl oz5
Ginger Ale16 fl oz5
Grape Soda16 fl oz5
Lemon-Lime, No Caffeine16 fl oz5
Orange16 fl oz5
Root Beer16 fl oz5
Sprite, Lemon-lime, No Caffeine16 fl oz5
Fast Food Cola, No Ice16 fl oz0
Cola, Regular16 fl oz0
Cola, No Caffeine16 fl oz0
Limeade, Caffeine1 cup0
Pepper-Type16 fl oz0
Tonic Water1 fl oz0
ZEVIA Cola1 can0
ZEVIA Cola, No Caffeine1 can0
Ocean SprayTMAmountMagnesium
Light Cranberry & Raspberry16 fl oz14
Ruby Red Cranberry16 fl oz10
Cran Energy, Cranberry1 can10
White Cranberry Peach16 fl oz10
White Cranberry Strawberry1 can10
Cranberry-Apple16 fl oz4
Cran Grape16 fl oz4
Cran Lemonade16 fl oz4
Cran Pomegranate16 fl oz4
Cran Raspberry16 fl oz4
Cran Cherry16 fl oz4
Light Cranberry16 fl oz4
Diet Cran Cherry16 fl oz4
Diet Cranberry16 fl oz4
Light Cranberry16 fl oz4
Light Cranberry, Concord Grape16 fl oz4
Beverages, MiscellanousAmountMagnesium
Special-K Protein Shake1 serving115
ENSURE, Nutritional Shake1 cup107
ENSURE PLUS1 cup101
CYTOSPORT Muscle Milk1 serving95
NESTLE Boost Plus1 bottle90
Acai Berry Drink16 fl oz59
FUZE, Orange-Mango1 bottle50
Minute Maid Lemonade1 cup5
Cranberry Juice Cocktail1 cup3
QUAKER OATS, GATORADE1 cup2
POWERADE, ZERO, Ion 41 cup2
POWERADE, Lemon-lime1 cup0
Tropical Punch16 fl oz0
POWERADE, ZERO, Mixed Berry1 cup0
Slimfast, 3-2-1 PlansAmountMagnesium
Meal Raplacement, Regular1 bottle133
Meal Raplacement, High Protein1 bottle130
Shake Mix, High Protein, Whey Powder1 scoop123
Shake Mix, Powder1 scoop100
V8 V-FusionAmountMagnesium
Peach Mango8 oz17
Strawberry Banana8 oz17
Tropical8 oz17
BREADS
BagelsAmountMagnesium
Multi-Grain1 medium69
Wheat1 medium50
Plain, Enriched, Without Calcium1 medium30
Whole-Grain White1 medium35
Oat Bran1 medium33
Plain Bagel With Cream Cheese1 medium33
Plain Bagel1 medium30
Cinnamon-Raisin1 medium29
Egg Bagel1 medium14
Plain, Enriched, Without Calcium1 mini8
Plain, Enriched, Plus Calcium1 mini8
Egg Bagel1 mini3
BiscuitsAmountMagnesium
Jimmy Dean, Sausage, Egg, and Cheese1 biscuit 89
Biscuits and Gravy1 biscuit27
Mc Donalds Sausage Biscuit1 biscuit15
Plain & Buttermilk, Prepared from recipe1 biscuit11
Referigerated Dough, Lower Fat1 biscuit9
POPEYES Biscuit1 biscuit8
Fast Foods1 biscuit8
KFC Biscuit1 biscuit8
Plain & Buttermilk, Frozen, and Baked1 biscuit6
Dinner RollsAmountMagnesium
Whole-Wheat1 roll24
Rye1 roll23
Wheat1 roll10
Oat Bran1 roll9
Egg Roll1 roll7
Plain, Brown & Serve1 roll7
Sweet1 roll7
Plain, Home Prepared1 roll5
Gluten-Free, Dinner RollsAmountMagnesium
UDI'S Whole Grain Dinner Rolls1 roll42
ANDREA'S Soft Dinner Rolls1 roll29
UDI'S Classic French Dinner Rolls1 roll16
SCHAR Gluten Free Classic White Rolls1 roll10
English MuffinsAmountMagnesium
Enekiel 4:9, Flax Muffins1 muffin80
Enekiel 4:9, Cinnamom Raisin1 muffin48
Whole-Wheat1 muffin47
Wheat1 muffin21
Whole-Grain, White1 muffin19
Raisin-Cinnamon1 muffin13
Plain & Sourdough1 muffin12
Ezekiel™ 4:9 BreadAmount Magnesium
English Muffin, Flax1 muffin80
Burger Buns, Sesame Sprouted1 bun60
Burger Buns, Whole-Grain1 bun60
English Muffin, Cinnamon Raisin1 muffin48
Pocket Bread, Whole-Grain1 slice40
Sprouted 100% Whole-Grain1 slice35
FLAX Sprouted Grain1 slice32
Sesame Sprouted Grain1 slice24
Low Sodium Grain Bread1 slice24
Whole-Grain Cinnamom Raisin1 slice24
Gluten-Free BreadsAmountMagnesium
UDI'S Whole Grain Bread1 slice8
UDI'S White Sandwich Bread1 slice7
RUDI'S Gluten Free Sandwich Bread1 slice4
Hamburger & Hot Dog BunsAmountMagnesium
Ezekiel 4:9 Sesame Sprouted1 bun60
Ezekiel 4:9 Whole-Grain Sprouted1 bun60
Whole Wheat1 bun45
Wheat1 bun24
Whole-Grain, White1 bun16
Mixed Grains1 bun12
Plain1 bun10
Bread, From Common GrainsAmountMagnesium
Sourdough1 slice44
Multi-Grain and Whole-Grain1 slice32
Whole-Wheat1 slice23
Pumpernickle1 slice17
Cracked Wheat1 slice16
Rye Bread1 slice13
Wheat Bread1 slice12
Oat Bran1 slice10
Oatmeal Bread1 slice10
Potato Bread1 slice9
Egg Bread1 slice8
Italian1 piece8
French1 slice7
Bread, SpecialitiesAmountMagnesium
Naan, Whole-Wheat1 piece72
Pita, Whole-Wheat6-1/2 inch44
Mexican Roll, Bollilo1 roll29
Naan, Plain1 piece24
Pita, White6-1/2 inch 16
Cornbread, Home Prepared1 piece16
Pan De lucia1 piece15
Garlic Bread, Frozen1 large slice14
Cornbread1 piece12
Focaccia Italian Flat Bread1 serving11
Croissants, Butter1 medium9
Cheese Bread1 slice8
Raisin Bread, Enriched1 slice8
Irish Soda1 oz slice7
Cinnamon Bread1 slice3
Bread Sticks, 7 5/8" x 5/8"1 stick3
Zweiback Toast1 Toast1
BREAKFAST
Home PreparedAmountMagnesium
2 Fried Eggs, Bacon, Toast and Hashbrowns1 meal58
2 Fried Eggs, Sausage, Toast and Hashbrowns1 meal54
Two Fried Eggs, Bacon, Hashbrowns, With AmountMagnesium
Sourdough Toast2 pieces132
Whole-Wheat Toast2 pieces90
Plain Bagel1 bagel74
Plain Toast2 pieces58
English Muffin1 muffin56
Burger King's®BreakfastAmountMagnesium
Croissan 'Wich, Sausage, Egg & Cheese1 sandwich29
Croissan 'Wich, Egg & Cheese1 sandwich25
Croissan 'Wich, Sausage & Cheese1 sandwich25
Mc Donald's®BreakfastAmountMagnesium
Delux Breakfast1 meal55
Big Breakfast1 meal40
Sausage McMuffin With Egg1 meal30
Sausage, Egg & Cheese, McGriddles1 meal28
Hot Cakes & Sausage1 meal27
Egg McMuffin1 meal25
Sausage McMuffin1 meal24
Sausage Biscuit With Egg1 meal21
Bacon, Egg & Cheese Biscuit1 biscuit17
Sausage Biscuit1 meal15
BURRITO
BurritoAmountMagnesium
Taco Bell Supreme & Chicken1 burrito69
Taco Bell Supreme & Steak1 burrito67
Taco Bell, Bean Burrito1 burrito63
Fast Foods, Beans & Cheese1 burrito63
Fast Foods, Beans & Beef1 burrito60
Fast Foods, Beans, Cheese & Beef1 burrito55
Taco Bell Supreme & Beef1 burrito55
Frozen, Beef & Beans1 burrito44
Fast Foods, Bean Burrito 1 burrito43
Beef & Bean, Microwaved1 burrito42
Frozen, Beans & Cheese1 burrito40
Mc Donald's Sausage Burrito1 burrito20
Breakfast, Egg, Cheese & Sausage1 burrito20
BUTTER
ButterAmountMagnesium
Sunflower Seeds Butter, No Salt1 tbsp50
Almond Butter, Plain, No Salt1 tbsp45
Cashew Butter, Plain1 tbsp41
Peanut Butter, Smooth, Salted1 tbsp27
Peanut Butter, Chunky, Salted1 tbsp26
Sesame Butter, Tahini1 tbsp14
Regular Dairy Butter, Salted1 tbsp0
Regular Dairy Whipped Butter, Salted1 tbsp0
CAKE
ChocolateAmountMagnesium
Fudge Cake with Icing, 2-Layer1/12 serving34
Cake, No Frosting1/12 seving30
Fudge Cake & Icing, 1-Layer1/10 serving20
WhiteAmountMagnesium
With Icing, 2-Layer, Dry Mix1/12 serving17
With Coconut Frosting1/12 serving13
No Frosting1/12 serving9
With Icing, 1-Layer1/10 serving3
YellowAmountMagnesium
With Icing, 2-Layer1/12 serving16
With Chocolate Frosting1/8 serving13
With Icing, 1-Layer1/10 serving10
No Icing, 1-Layer1/10 serving4
With Vanilla Frosting1/8 serving4
CakesAmountMagnesium
Carrot Cake, 2-layer, Icing1/12 serving21
Pinnaple Upside-Down1/9 serving15
Carrot Cake, 1-layer, No Icing1/10 serving14
Cheese Cake1 serving9
Boston Cream Pie1/6 serving6
Pound Cake1/6 loaf5
Sponge Cake1/12 serving4
Angle Food Cake1/12 serving3
CANDY
Candy With ChocolateAmountMagnesium
SNICKERS Bar2.0 oz bar41
Milk Chocolate Candy Bar & Almonds1.55 oz bar40
REESE'S Pieces1.6 oz pack40
REESE'S Nutrageus1.9 oz bar37
MARS Almond Bar1.76 oz bar36
5TH Avenue Candy Bar2.0 oz bar35
NESTLE OH HENRY! Bar2.0 oz bar29
BUTTERFINGER Bar2.1 oz bar29
MOUNDS Candy Bar1.9 oz bar29
Milk Chocolate Candy Bar1.5 oz bar28
REESE'S Peanut Butter Cups2 cups28
BABY RUTH Bar2.1 oz bar28
Hershey's Cookies 'n' Cream1.5 oz bar27
MR. Goodbar Chocolate Bar1.75 oz bar23
M & M's Milk Chocolate 1.69 oz pack21
KIT KAT Waffer Bar1.5 oz bar16
TOBLERONE, Honey & Almond 35 g bar16
M & M Chocolate Coated Peanuts10 pieces14
WHATCHAMACALLIT1.7 oz bar13
MILKY WAY Bar2.05 oz Bar12
100 GRAND Bar1.5 oz bar11
SNICKERS Barfun size bar11
3 MUSKETEERS Barfun size bar8
BABY RUTH Bar.65 oz bar8
KRACKEL Chocolate Bar2.0 oz bar7
HERSHEY'S SKOR Toffee Bar1.4 oz bar4
MILKY WAY Barfun size bar3
KIT KAT BIG KAT Bar1.94 oz1
ROLO Caramels Milk Chocolate1 pack0
Candy Without ChocolateAmountMagnesium
PAYDAY52 gram bar47
Peanut Brittle1 oz12
Caramels3 pieces5
BIT-O'-Honey6 pieces3
Hard Candies3 pieces1
Butterscotch3 pieces1
SKITTLES, Original2.17 oz pack1
Jelly Beans10 pieces0
STARBURST Fruit Chewsfun size pack0
Gummy Bears10 bears0
Life Savers10 pieces0
Lolly Pops10 pieces0
CEREAL
Cooked With WaterAmountMagnesium
Oats, Regular, Unenriched1 cup63
Oats, Instant, Fortified, Plain1 cup61
Wheattena®, Cooked With Water1 cup49
Corn Grits, White1 cup18
Farina™, Enriched1 cup17
Cream of Wheat™, Regular 10 min1 cup13
Corn Grits, Yellow1 cup12
Malt-O-Meal, Plain, Original1 cup5
CEREAL, READY-TO-EAT
AlpenAmountMagnesium
Museli Cereal1 cup121
Ezekiel™ 4:9AmountMagnesium
Almond Sprouted Whole-Grain1 cup160
Golden Flax Sprouted Whole-Grain1 cup120
Original Sprouted Whole-Grain1 cup120
Cinnamon-Raisin Sprouted Whole-Grain1 cup116
Almond Sprouted Flourless Flakes1 cup106
Original Sprouted Flourless Flakes1 cup106
FLAX & CHIA Sprouted Flourless Flakes1 cup106
Raisin Sprouted Flourless Flakes1 cup80
Familia™ Swiss CerealAmountMagnesium
Original Muesli1 cup387
General Mills®AmountMagnesium
Raisin Nut Bran1 cup54
Multi-Bran CHEX 1 cup53
Wheat Chex 1 cup53
Oatmeal Crisp, Hearty Raisin1 cup40
Oatmeal Crisp, Crunchy Almond1 cup37
Basic 41 cup32
Total Raisin Bran1 cup32
Total Whole Grain 1 cup32
Wheaties1 cup32
Total Cranberry Crunch1 cup26
Honey Nut Clusters1 cup24
Cocoa Puffs1 cup21
Lucky Charms1 cup21
Reese's Puffs1 cup21
Cinnamon Toast Crunch1 cup17
Berry Berry Kix1 cup13
Chocolate Chex1 cup12
Kix1 cup12
Cinnamon Chex1 cup11
Cookie Crisp1 cup11
Dora The Explorer1 cup11
Golden Grahams1 cup11
Honey Nut Chex1 cup11
Corn Chex1 cup8
Rice Chex1 cup8
Trix1 cup8
General Mills® Cheerios®AmountMagnesium
Honey Nut, MEDLEY Crunch1 cup41
Honey Nut1 cup34
Apple Cinnamon 1 cup32
Berry Burst, Triple Berry1 cup32
Frosted 1 cup32
Yogurt Burst, StRawberry1 cup32
Original1 cup32
Banana Nut1 cup21
Chocolate1 cup21
Dulce De Leche1 cup21
Oat Cluster, Crunch1 cup21
Cinnamon Burst1 cup16
Multi Grain 1 cup16
Fruity1 cup11
General Mills Fiber One®AmountMagnesium
Honey Clusters1 cup40
Original Bran Cereal1 cup32
Caramel Delight1 cup32
Nutty Clusters & Almonds1 cup32
Raisin Bran Clusters1 cup32
80 Calorie Chocolate Squares1 cup21
80 Calorie Honey Squares1 cup21
Kashi® Go LeanAmountMagnesium
Chocolate Coconut1 cup97
Peanut Butter1 cup91
Crunch Honey Almond Flax1 cup83
Original1 cup60
Crunch1 cup58
Cinnamon1 cup50
Crisp Cinnamon Crumble1 cup50
Crisp Toasted Berry Crumble1 cup44
Vanilla Graham1 cup32
Vanilla Graham Clusters1 cup24
Vanilla1 cup23
Kashi® Heart To HeartAmountMagnesium
Oat Flakes & Blueberry Clusters1 cup60
Blueberry1 cup11
Honey Toasted Oat1 cup2
Cinnamon1 cup2
Kashi® Organic CerealsAmountMagnesium
Cranberry Spelt & Flax Granola1 cup102
Autum Wheat32 biscuits71
Promise Cinnamon Harvest31 biscuits67
Island Vanilla29 biscuits65
Berry Fruitful32 biscuits65
Cinnamon Harvest28 biscuits60
Sweet Potato Sunshine1 cup59
Promise Sprouted Grains1 cup52
Strawberry Fields1 cup24
Toasted Oat1 cup2
Kashi® Whole HealthAmountMagnesium
7-Whole Grain Nuggets1 cup133
Indigo Morning1 cup41
Simply Maize1 cup40
7-Whole Grain Flakes1 cup38
Kellogg's® Frosted CerealsAmountMagnesium
MINI-Wheats, Big-Bite7 biscuits50
MINI-Wheats, Bite-Size21 biscuits46
MINI-Wheats, Maple & Brown Sugar25 biscuits45
MINI-Wheats, Little-Bites1 cup43
Frosted Rice Krispies1 cup9
Frosted Flakes1 cup3
Kellogg's® Raisin BransAmountMagnesium
Raisin Bran1 cup72
With Omega-3 From FlaxSeeds1 cup51
With Cranberries1 cup50
Cinnamon Almond1 cup49
Crunch1 cup47
Kellogg's®AmountMagnesium
All-Bran Original1 cup224
All-Bran Bran Buds1 cup180
Cracklin' Oat Bran1 cup100
Low Fat Granola With Out Raisins1 cup67
Low Fat Granola With Raisins 1 cup61
MINI-Wheats, Unfrosted, Bite-Size30 biscuits60
MUESLIX1 cup55
All-Bran Complete Wheat Flakes1 cup53
MINI-Wheats, Little-Bites, Chocolate1 cup50
Rice Krispies, GLUTEN-FREE1 cup45
SCCOBY DOO!1 cup27
Honey Smacks1 cup21
KRAVE Double Chocolate1 cup19
KRAVE Chocolate1 cup17
Cocoa Krispies1 cup16
KRAVE Smores1 cup13
Cinnamon Jacks1 cup12
Product 191 cup11
Corn Flakes1 cup11
Crunchy Nut Golden Honey Nut Flakes1 cup10
Honey Crunch Corn Flakes1 cup9
Froot Loops1 cup9
Rice Krispies Treats1 cup8
Apple Jacks1 cup8
Corn Pops1 cup8
Rice Krispies1 cup8
Apple Jacks With Marshmallows1 cup6
CINNABON1 cup4
Crispix1 cup4
Kellogg's Special-K®AmountMagnesium
Low Fat Granola1 cup78
GLUTEN-FREE, Touch of Brown Sugar1 cup53
Protein Plus1 cup41
Multigrain Oats & Honey1 cup34
Chocolate Almond1 cup31
Vanilla Almond1 cup30
Cinnamon Pecan1 cup27
Chocolately Delight1 cup25
Protein, Cinnamon Brown Sugar1 cup24
Chocolately Strawberry1 cup23
Fruit & Yogurt1 cup22
Blueberry1 cup22
Multigrain 1 cup20
Red Berries1 cup18
Original1 cup4
Kretschemer®, Wheat GermAmountMagnesium
Toasted Wheat Bran1/4 cup97
Regular Wheat Germ1/4 cup88
Honey Crunch1/4 cup76
Malt-O-Meal® AmountMagnesium
Raisin Bran1 cup80
MARSHMALLOW MATELY1 cup21
Golden Puffs1 cup17
Blueberry Muffin Tops1 cup15
Honey Graham Squares1 cup12
COCO ROOS1 cup11
Cinnamon Toasters1 cup11
Tootie Fruities1 cup8
Apple ZINGS1 cup8
Honey Buzzers1 cup6
Crispy Rice1 cup6
Frosted Flakes1 cup5
Berry Colossal Crunch1 cup4
Colossal Crunch1 cup2
CORN BURST1 cup1
Honey Bunch of Oats®AmountMagnesium
Just Bunches Honey Roasted1 cup65
With Vanilla Bunches 1 cup42
With Almonds1 cup26
Honey Roasted1 cup20
With Real Strawberries 1 cup19
With Cinnamon Bunches1 cup18
Pecan Bunches 1 cup14
Post®AmountMagnesium
Grape-Nuts 1 cup144
Raisin Bran1 cup99
Bran Flakes1 cup92
Shredded Wheat n' Bran, Spoon-Size1 cup82
Great Grains, Crunchy Pecan 1 cup68
Shredded Wheat, Original, Spoon-Size1 cup65
Great Grains, Raisin, Date & Pecan1 cup64
Shredded Wheat, Original, Big-Biscuit2 biscuits61
SELECT, Maple Pecan Crunch1 cup59
Great Grains, Banana Nut Crunch1 cup58
Great Grains, Cranberry Almond Crunch1 cup57
Honey Nut Shredded Wheat1 cup55
Shredded Wheat, Lightly Frosted, Spoon-Size1 cup48
Grape-Nuts Flakes1 cup39
Alpha-Bits1 cup30
SELECT, Blueberry Morning1 cup25
Waffle Crisp1 cup22
Golden Crisp1 cup21
Cocoa Pebbles1 cup12
Honeycomb 1 cup10
Fruity Pebbles1 cup6
Quaker®AmountMagnesium
Granola, Oats, Wheat & Honey1 cup116
Granola, Oats, Wheat, Honey & Raisins1 cup112
Granola, Apple, Cranberry & Almond1 cup104
Toasted Multigrain Crisp1 cup77
Oatmeal Squares, Cinnamon1 cup64
Oatmeal Squares1 cup64
Oatmeal Squares, Golden Maple1 cup64
Mother's Cinnamom Oat Crunch1 cup64
Mother's Toasted Oat Bran1 cup58
Oat Life, Plain1 cup42
LIFE Cereal, Maple & Brown Sugar 1 cup39
Cinnamom Life1 cup38
Honey Gram Life1 cup38
CAP'N Crunch's Peanut Butter Crunches1 cup25
Crunch Bran1 cup22
CAP'N Crunch1 cup20
Puffed Wheat1 cup20
CAP'N Crunch & Crunchberries1 cup19
CAP'N Crunch's OOPs! All Berries1 cup18
Honey Graham OH'S1 cup15
Puffed Rice1 cup6
Ralston Cereals®AmountMagnesium
Wheat Bran Flakes1 cup80
Tasteeos1 cup40
Crisp Rice1 cup6
Crispy Hexagons1 cup5
Corn Biscuits1 cup4
Corn Flakes1 cup2
Uncle Sam®AmountMagnesium
Wholegrain Wheat1 cup151
Weetabix®AmountMagnesium
Wholegrain Wheat1 cup151
CHEESE
CheeseAmountMagnesium
Ricotta, Part Skim Milk1/4 cup9
Ricotta, Whole Milk1/4 cup7
Cottage Cheese, Low-Fat, 2%1/4 cup5
Cottage Cheese, Creamed, Small Curd1/4 cup4
Cottage Cheese, Creamed, With Fruit1/4 cup4
Cottage Cheese, Low-Fat, 1%1/4 cup3
Cottage Cheese, Non-Fat, Uncreamed1/4 cup3
CheeseAmountMagnesium
Gjetost1 oz20
Parmesan, Hard1 oz12
Romano1 oz12
Gruyere1 oz10
Swiss, Low Sodium1 oz10
Parmesan, Grated1 oz10
Swiss1 oz9
Roquefort1 oz9
Pimento, Pasteurized1 oz8
Provolone 1 oz8
Swiss, Pasteurized1 oz8
Cheddar1 oz8
Monterey1 oz8
Cheddar, Sharp1 oz8
Gouda1 oz8
Mozzarella, Low Moisture, Part Skim Milk1 oz8
Muenster1 oz8
American, Pasteurized1 oz7
Mozzarella, Part Skim Milk1 oz7
Colby1 oz7
Blue Cheese1 oz7
Caraway1 oz6
Cheshire1 oz6
Mozzarella, Whole Milk1 oz6
Cheddar, American Imitation1 oz6
Camembert1 oz6
Brie1 oz6
Feta 1 oz5
Fotina1 oz4
American, Pasteurized, Imitation1 oz3
Cream Cheese1 tbsp3
Cheese, Goat CheeseAmountMagnesium
Hard1 oz15
Semisoft1 oz8
Soft1 oz5
Cheese, Low and Non-FatAmountMagnesium
Swiss, Low-Fat1 oz10
Mozzarella, Non-Fat1 oz9
Cheddar, Reduced-Fat1 oz8
Provolone, Reduced Fat 1 oz8
Monterey, Low-Fat1 oz8
American, Pasteurized Process, Low-Fat1 oz7
Muenster, Low-Fat1 oz6
Cheddar, Low-Fat1 oz5
Cream Cheese, Fat-Free1 tbsp4
Cream Cheese, Low-Fat1 tbsp1
Cheese, MexicanAmountMagnesium
Mexican, Blend, Reduced Fat1 oz10
Queso Blanco1 oz8
Mexican, Blend1 oz7
Queso Asadero1 oz7
Queso Anejo1 oz7
Queso Fresco1 oz7
Queso Chihuahua1 oz6
Queso Seco, Grated1/4 cup6
Queso Cotija1 tsp1
Cheese, Fried Mozzarella Sticks AmountMagnesium
DENNY'S1 serving51
Restaurant, Family Style1 serving48
T.G.I. FRIDAY1 serving49
CHICKEN
BarbecueAmountMagnesium
Breast With Skin1 breast96
Thigh With Skin1 thigh20
Drumstick With Skin1 drumstick16
Wing With Skin1 wing12
Chicken BreastAmountMagnesium
Rotisserie With Skin1 breast89
Fried In Batter With Skin1 breast67
Fried In Flour With Skin1 breast59
Fried Without Skin 1 breast53
Roasted With Skin1 breast53
Roasted Without Skin1 breast50
Stewed With Skin1 breast48
Stewed Without Skin1 breast46
Chicken DrumsticksAmountMagnesium
Meat Only, Stewed1 drumstick34
Meat and Skin, Roasted1 drumstick23
Meat Only, Roasted1 drumstick21
Meat and Skin, Fried in Batter1 drumstick14
Meat and Skin, Rotisserie1 drumstick13
Meat and Skin, Fried in Flour1 drumstick11
Meat and Skin, Stewed1 drumstick11
Meat Only, Fried 1 drumstick10
Chicken Nuggets, Strips, and FingersAmountMagnesium
TGI Friday Chicken Fingers1 meal65
CHICK-FIL-A Strips1 serving60
KFC Chicken Strips3 pieces48
Burger King Chicken Strips1 serving47
TGI Kids Meal1 serving39
Wendy's Nuggets10 pieces31
White Meat, Pre-Cooked1 serving29
McDonalds Mc Nuggets6 pieces23
Dark & White Meat, Pre-Cooked1 serving22
KFC Popcorn Chicken10 pieces16
Denny's Nuggets1 serving15
Chicken TendersAmountMagnesium
APPLEBEES, Chicken Tender Platter1 serving63
Restaurant, Family Style1 serving58
FAST FOOD, Chicken Tenders1 serving52
Frozen and Cooked4 oz32
APPLEBEES, Chicken Tenders, Kids Menu1 serving30
Breaded, Cooked, Microwaved4 oz29
Chicken ThighsAmountMagnesium
Roasted No Skin1 thigh33
Braised With Skin1 thigh30
Roasted With Skin1 thigh30
Rotisserie With Skin1 thigh19
Fried in Batter With Skin1 thigh18
Fried in Flour With Skin1 thigh16
Fried No Skin 1 thigh14
Stewed With Skin1 thigh13
Stewed No Skin1 thigh12
Wings, CookedAmountMagnesium
Meat and Skin, Roasted1 wing16
Meat and Skin, Rotisserie1 wing13
Meat and Skin, Fried in Batter1 wing8
Meat and Skin, Fried in Flour1 wing6
Meat and Skin, Stewed1 wing6
Meat Only, Roasted1 wing4
Meat Only, Stewed1 wing4
Meat Only, Fried 1 wing3
Chicken, CookedAmountMagnesium
Cornish Game Hens, Meat With Skin1 bird46
Chicken Pot Pie1 pie33
Chicken Ground1/4 lb32
Chicken Frozen Patty3 oz20
KFC Chicken®AmountMagnesium
Breast With Skin, Extra Crispy1 breast57
Breast With Skin, Original1 breast53
Breast No Skin, Original1 breast41
Breast No Skin, Extra Crispy1 breast34
Thigh With Skin, Original1 thigh30
Thigh With Skin, Extra Crispy1 thigh30
Thigh No Skin, Extra Crispy1 thigh22
Drumstick With Skin, Original1 leg17
Drumstick With Skin, Extra Crispy1 leg17
Popcorn Chicken10 pieces16
Crispy Chicken Strips1 strip16
Wing With Skin, Extra Crispy1 wing15
Wing With Skin, Original1 wing14
Drumstick No Skin, Extra Crispy1 leg13
Drumstick No Skin, Original1 leg13
Wing No Skin, Extra Crispy1 wing11
Thigh No Skin, Original1 thigh9
Wing No Skin, Original1 wing9
Popyeyes Chicken®AmountMagnesium
Breast With Skin, Mild1 breast48
Breast No Skin, Mild1 breast38
Thigh With Skin, Mild1 thigh29
Thigh No Skin, Mild1 thigh20
Drumstick With Skin, Mild1 leg17
Chicken Strips, Mild & Spicy1 strip14
Wing With Skin, Extra Crispy1 wing13
Drumstick No Skin, Mild1 leg7
Wing No Skin, Original1 wing4
CHILI
ChiliAmountMagnesium
Stagg Ranch House, With Beans1 can163
Hormel Vegetarian, With Beans1 can162
Stagg Silverado, With Beans1 can143
Hormel Turkey, With Beans1 can138
Stagg Dynamite, With Beans1 can138
Stagg Classic, With Beans1 can128
Hormel, With Beans1 can118
Canned Chili With Beans1 cup115
Stagg Country Chili, With Beans1 can104
Nestle Chef-Mate, No Beans1 can90
Nestle Chef-Mate, With Beans1 can90
Hormel, No Beans1 can74
Chili Con Carne With Beans1 cup68
Chili No Beans1 cup48
APPLEBEE'S 1 serving33
Restaurant, Family style1 serving33
Chili Dog1 dog10
CHINESE
Chinese FoodAmountMagnesium
Kung Pao Chicken1 order145
Orange Chicken1 order130
Sesame Chicken1 order120
Sweet & Sour Chicken1 order106
Chicken and Vegetables1 order104
Lemon Chicken1 order100
Shrimp and Vegetables1 order96
Beef and Vegetables1 order86
Sweet & Sour Pork1 order79
Vegetable Chowmain1 order70
Chicken Chow Mein1 order66
Egg Rolls1 roll16
Fried Rice1 cup14
CHIPS
Fritolay Sunchip™ Multi-GrainAmountMagnesium
Original1 oz22
French Onion1 oz19
Harvest Cheddar1 oz17
Potato ChipsAmountMagnesium
Cheese Flavor1 oz21
Sour-Crème & Onion 1 oz21
Sweet Potato Chips, Unsalted1 oz18
Lightly Salted1 oz18
Plain1 oz18
Barbecue Flavor1 oz16
Fat-Free, With Olestra1 oz14
Tortilla ChipsAmountMagnesium
Chips & Nacho Cheese3 oz container64
Plain White Corn, Unsalted1 oz bag41
Nacho Cheese Flavor, Low Fat With Olestra1 oz bag28
Light, Baked with less Oil1 oz bag27
Low Fat, Unsalted1 oz bag27
Nacho-flavor, Reduced Fat1 oz bag27
Ranch-flavor1 oz bag25
Taco-flavor1 oz bag25
Plain White Corn, Salted1 oz bag24
Plain Yellow Corn, Salted1 oz bag24
Nacho-Flavor, Masa Flour1 oz bag23
Nacho Cheese Flavor1 oz bag21
Chips, MiscellaneousAmountMagnesium
Banana Chips1 oz22
Corn Chips, Barbecued 1 oz22
Corn Chips, Plain1 oz20
Plaintain Chips1 oz20
Vegetable Chips1 oz15
Bagel Chips, Plain1 oz11
Pita Chips, Salted1 oz10
Chip DipsAmountMagnesium
Frito's Original Bean Dip2 tbsp14
Cheese & Salsa2 tbsp2
TOSITITOS Salsa con queso2 tbsp2
CHOCOLATE
Chocolate BrowniesAmountMagnesium
Little Debbie Twin Wrap1 pack19
Commerically Prepared, 2 3/4" x 7/8"1 square17
Home Prepared, 2" Squares1 square13
Dark ChocolateAmountMagnesium
70-85% Caco1 oz65
60-69% Caco1 oz50
45-59% Caco1 oz41
Special Dark1 oz9
Milk ChocolateAmountMagnesium
Baking Chocolate, Unsweetened1 oz square95
Chocolate, Hot Cocoa, Home-made1 cup58
Chocolate Milk Shake10.6 oz48
Ovaltine Chocolate Malt Powder4 tbsp46
Chocolate Mousse1/2 cup 40
Mc Donalds Hot Fudge Sunday1 serving34
Chocolate Milk, Low-Fat, Fortified 1 cup32
Chocolate Milk, Fortified 1 cup32
Chocolate Almond Milk1 cup29
Chocolate Doughnut, Cake-Type1 doughnut20
Chocolate Cake With Frosting1/8 piece20
Chocolate Pudding. Ready-to-Eat4 oz19
Milk Chocolate Candy1 oz18
Chocolate Brownies, 2-3/4" Squares1 square17
Chocolate Soft Serve Ice Cream1/2 cup 10
White Chocolate Candy1 oz3
Hershey's Chocolate Lite Syrup1 tbsp2
COCONUT
CoconutAmountMagnesium
Coconut Milk, Canned1 cup104
Fresh Liquid from Coconut1 cup60
Water, ready-to-drink, Unsweetened1 cup15
Raw Meat, Shredded & Dessicated1/4 cup12
Raw Meat, Shredded1/4 cup6
Coconut Oil1 tbsp0
COFFEE
CoffeeAmountMagnesium
Ready-To-Drink, Milk Based & Sweetened1 cup24
Iced Moca, Milk Based1 cup24
Espresso, Restaurant Prepared1 fl oz24
Instant, Regular, With Tap Water1 cup10
Brewed , Breakfast Blend1 cup10
Brewed, With Tap Water1 cup7
Instant, Decaffeinated1 tsp6
Instant, Powder, Regular1 tsp3
Instant, Regular, Half The Caffeine1 tsp3
COLE SLAW
Cole SlawAmountMagnesium
Cracker Barrell1 serving18
Popyeye's Coleslaw1 cup13
KFC1 cup13
Restaurant, Family-Style1 serving11
KFC1 pack10
Denny's1 serving8
Applebee's1 serving8
CONDIMENTS
CondimentsAmountMagnesium
Mayonnaise, Made With Tofu1 tbsp8
Mustard1 tsp2
Ketchup1 tbsp2
Mayonnaise, No Cholesterol1 tbsp1
Sweet Pickle Relish1 tbsp1
Mayonnaise, Light1 tbsp0
Mayonnaise, Regular1 tbsp0
Mayonnaise, Reduced Fat, Olive Oil1 tbsp0
Mayonnaise, Fat-Free1 tbsp0
Smart Balance, Mayonnaise, Light1 tbsp0
Smart Balance, Mayonnaise, Light, Omega Plus1 tbsp0
Kraft Mayo Fat-Free1 tbsp0
COOKIES
Gluten-FreeAmountMagnesium
Glutino, Chocolate Vanilla Cream3 cookies18
Glutino, Milk Chocolate, Waffers3 cookies9
Asge Valley, Vanilla Sandwich1 sandwich7
Glutino, Vanilla Cream3 cookies4
Glutino, Lemon Flavored Waffers3 cookies1
CookiesAmountMagnesium
Pepperridge Chocolate Chunky Pecan4 cookies40
Chocolate Chip, Home Made4 cookies28
Gingersnaps Cookies4 cookies24
Coconut Macaroon4 cookies20
Oreo Vanilla Sandwich Cookies4 cookies20
Oreo Double Stuf Cookies4 cookies20
Oreo Golden Double Stuf Cookies4 cookies20
Snackwell's Double Fudge4 cookies20
Bear Naked, Double Chocolate Chip1 cookie16
BISCOTTI Sugar Cookies4 cookies16
Newton's Fig Bars4 cookies16
Girl Scouts, Thin Mints4 cookies16
Nabisco Chips Ahoy4 cookies16
Snackwell's Chocolate Sandwich4 cookies12
Famous Amos Chocolate Chip4 cookies10
Oreo Golden Vanilla Sandwich Cookies4 cookies8
Mother's Old Fashion Chocolate Chip4 cookies6
Mother's Old Fashion Oatmeal4 cookies5
Pepperridge Farm Pirouette4 cookies4
CRACKERS
Gluten FreeAmountMagnesium
MARY'S Gone Crackers, Gluten-Free3 crackers10
CRUNCHMASTER, Multi-Grain3 crackers10
Multi-Seeded and Multi-Grain3 crackers10
VAN'S, The Perfect 103 crackers8
Corn Starch and White Rice Flour3 crackers2
Kashi CrackersAmountMagnesium
Original 7-Grain1 serving29
Fire Roasted Vegetable1 serving21
Toasted Asiago1 serving18
Honey Sesame1 serving7
Country Cheddar1 serving1
Matzo CrackersAmountMagnesium
Whole Wheat1 matzo38
Egg & Onion1 matzo8
Egg1 matzo7
Plain1 matzo7
Melba Toast CrackersAmountMagnesium
Wheat1 toast3
Plain1 toast3
Plain Without Salt1 toast3
Plain1 round2
Plain Without Salt1 round2
Rye1 toast2
CrackersAmountMagnesium
Triscuits1 serving31
Nabisco Grahams1 serving17
GOYA Crackers1 serving12
Gamesa Sabrosa Crackers1 serving8
Saltine Fat Free, Low Sodium1 serving6
KEEBLER Cheese & Cheddar Sandwich1 pack5
Wheat-Thins1 serving5
Animal Crackers by Keebler1 serving4
Sunshine Cheeze-It1 serving4
Ritz Crackers1 serving3
Saltine Crackers1 serving3
Zwieback Toast1 toast1
CREAM
CreamAmountMagnesium
Half & Half1 tbsp2
Sour Cream, Reduced Fat1 tbsp2
Light Coffe Cream1 tbsp1
Sour Cream, Cultured1 tbsp1
Heavy Cream1 tbsp1
Whipped Topping, Pressurized1 tbsp0
DESERT
DesertAmountMagnesium
Chocolate Mousse1/2 cup40
Egg Custard1/2 cup16
Flan Caramel Custard1/2 cup14
Apple Crisp1/2 cup11
DONUTS
DonutsAmountMagnesium
Glazed With Cream Filling1 donut17
Glazed With Jelly Filling1 donut17
Cake Type, Chocolate1 donut14
Glazed, Long Twisted Type 1 donut13
Cake Type, Plain, Chocolate Coated1 donut13
Glazed 1 donut11
Cake Type, Plain1 donut7
French Crullers, Glazed1 donut5
EGGS
EggsAmountMagnesium
Egg Whites, Dried1 ounce25
Eggs Benedict1 serving21
Scrambled Eggs With Swiss Cheese 1 Large Egg16
Scrambled Eggs With Cheddar Cheese 1 Large Egg15
Scrambled Eggs With American Cheese 1 Large Egg14
Egg Substitute, Liquid, Fat-Free1/4 cup9
Scrambled1 large7
Poached1 large6
Fried in Butter1 large6
Fried in Oil1 large6
Hard Boiled1 large5
Egg Whites, Dried Powder, Stabilized1 tbsp5
Egg Salad With Mayannoise1/4 cup4
Egg Whites1 large4
Deviled Eggs1/2 large3
Egg Yolk1 large1
Egg RollsAmountMagnesium
Chicken1 roll24
Pork1 roll17
Vegetable1 roll16
Chinese1 roll16
ENCHILADA
EnchiladaAmountMagnesium
Mexican Restaurants, Cheese Enchilada2 enchilada75
ON THE BORDER, Cheese Enchilada1 serving72
ENERGY BARS
Energy BarsAmountMagnesium
Power Bars, Chocolate1 bar169
Luna Bars, NutZ Over Chocolate1 bar158
Slim-Fast Optima, Milk Chocolate and Peanuts1 bar138
Zone Perfect, Classic Crunch, Mixed Flavors1 bar40
Clif Bars1 bar30
ENERGY DRINKS
Energy DrinksAmountMagnesium
RED BULL8 fl oz47
RED BULL, Sugar-Free8 fl oz8
FULL THROTTLE8 fl oz7
AMP8 fl oz7
ROCKSTAR, Sugar-Free8 fl oz7
VAULT ZERO8 fl oz7
AMP, Sugar Free8 fl oz7
ROCKSTAR8 fl oz0
MONSTER, Low-Carb8 fl oz0
FISH
Fish SticksAmountMagnesium
Frozen, 4" x 2" x 1/2"1 Stick7
Frozen, 4" x 1" x 1/2"1 Stick7
Canned & DrainedAmountMagnesium
Tuna, Light, In Oil5.0 oz 48
Tuna, White, In Oil5.0 oz 48
Tuna, White, In Water5.0 oz 47
Crab Meat6.5 oz 45
Shrimp, Canned4.5 oz 42
Salmon, Pink, Boneless & Skinless6.0 oz 41
Sardines, In Tomato Sauce3.75 oz 36
Sardines, In Oil3.75 oz 36
Tuna, Light, In Water5.0 oz 36
Clams6.5 oz 20
Oysters1 oyster4
Fish, CookedAmountMagnesium
Pollock, Atlantic 1/4 lb97
Tuna, Bluefin 1/4 lb73
Bass, Sea1/4 lb60
Bass, Stripped 1/4 lb58
Tuna, Skipjack (aku) 1/4 lb50
Cod, Atlantic1/4 lb48
Tuna, Yellowfin 1/4 lb48
Herring, Atlantic1/4 lb46
King Mackerel1/4 lb46
Pike, Northern1/4 lb45
Carp1/4 lb43
Yellowtail1/4 lb43
Snapper1/4 lb42
Grouper1/4 lb42
Salmon, Atlantic, Wild1/4 lb42
Salmon, Sockeye 1/4 lb41
Swordfish1/4 lb40
Salmon, Coho, Wild1/4 lb40
Salmon, Coho, Farmed1/4 lb39
Tilapia1/4 lb38
Halibut, Greenland 1/4 lb37
Salmon, Coho, Wild, Dry Heat1/4 lb37
Mullet, Striped1/4 lb37
Rockfish1/4 lb37
Salmon, Pink 1/4 lb36
Pompano, Florida1/4 lb35
Trout, Rainbow, Wild1/4 lb35
Trout, Rainbow, Farmed1/4 lb34
Salmon, Atlantic, Farmed1/4 lb34
Halibut, Alaskan 1/4 lb33
Catfish, Wild1/4 lb32
Halibut, Atlantic & Pacific 1/4 lb32
Catfish, Breaded & Fried1/4 lb31
Perch, Atlantic 1/4 lb31
Haddock1/4 lb29
Cod, Pacific1/4 lb27
Catfish, Farmed1/4 lb26
Flounder & Sole 1/4 lb25
Orange Roughy1/4 lb20
Salmon, Lox1/4 lb20
Herring, Atlantic, Pickled1/4 lb9
SHRIMP
ShrimpAmountMagnesium (mg)
Canned, 4.5 oz1 can42
Restaurant Breaded & Fried1 serving35
Cracker Barrel Country Fried1 serving28
TGI Friday's1 serving28
Denny's Golden Fried Shrimp1 serving26
Home Prepared, Breaded & Fried4 large12
Home Prepared, Moist Heat4 large8
FISH, SHELLFISH
Fish, Shellfish, CookedAmountMagnesium
Alaskan King Crab1/4 lb71
Queen Crab1/4 lb71
Octopus, Moist Heat1/4 lb68
Oysters, Eastern, Breaded and Fried1/4 lb66
Abalone, Cooked and Fried1/4 lb63
Oysters, Pacific, Moist Heat1/4 lb50
Lobster, Northern, Moist Heat1/4 lb49
Alaskan King Crab, Imitation From Surimi1/4 lb49
Squid, Fried1/4 lb43
Scallops, Steamed1/4 lb42
Blue Crab1/4 lb41
Crayfish, Farmed1/4 lb37
Crayfish, Wild Caught1/4 lb37
Oysters, Eastern, Farmed1/4 lb37
Scallops, Breaded & Fried4 large37
Oysters, Eastern, Wild1/4 lb32
Clams, Cooked With Moist Heat1/4 lb20
Crab Cakes1 cake20
Clams, Breaded & Fried 1/4 lb16
Shrimp, Breaded & Fried4 large12
Shrimp4 large8
FLOUR
FlourAmountMagnesium
Cottonseed Flour, Partially Deffated1 cup678
Soy Flour, Defatted1 cup304
Buckwheat1 cup301
Soy Flour, Low-Fat1 cup251
Peanut Flour, Defatted1 cup222
Sunflower Seed Flour1 cup221
Rye Flour, Dark 1 cup205
Triticale Flour, Whole-Grain1 cup199
Broen Rice Flour1 cup177
Whole Grain Wheat1 cup164
Barley Malt Flour1 cup157
Chickpea Flour1 cup153
Oat Flour, Partially Debranned1 cup150
Sorghum Flour, Whole-Grain1 cup149
Barley Flour1 cup142
Millet Flour1 cup142
Corn Flour, Yellow, Whole-Grain1 cup109
Corn Flour, White, Masa1 cup106
Potato Flour1 cup104
Cornmeal, Yellow, Self-Rising1 cup92
Rye Flour, Medium1 cup64
Carob1 cup56
White Rice Flour1 cup55
White Wheat Flour For Bread1 cup34
Rye Flour, Light 1 cup33
Peanut Flour, Low-Fat1 cup29
White Wheat Flour, All Purpose1 cup28
White Wheat Flour, All Purpose, Self-Rising1 cup24
Corn Flour, Yellow, Degermed1 cup23
White Wheat Flour, For Cakes1 cup22
Corn Flour, Blue, Whole-Grain1 cup8
Arrowroot1 cup6
FRIED RICE
Fried RiceAmountMagnesium
ON THE BORDER Mexican Rice1 cup17
Mexican Fried Rice1 cup15
Chinese Fried Rice, No Meat1 cup14
FROZEN DINNERS
Beef Pot RoastAmountMagnesium
Marie Callender's Dinner, 14.5 oz1 meal58
Stouffer's, 14 oz1 meal56
Swanson Dinner, 12.75 oz1 meal51
Michelina's, 10 oz1 meal40
Banquet, 9.5 oz1 meal38
Chicken, A La KingAmountMagnesium
Weight Watchers1 meal36
Stouffers1 meal35
Chicken FettuciniAmountMagnesium
Weight Watchers1 meal42
Lean Cuisine1 meal39
Healthy Choice Meals1 meal36
Fried Chicken DinnersAmountMagnesium
Swanson Hungary Man Bonless Chicken1 meal101
Swanson 16.5 oz Dinner1 meal98
Banquet 11.5 oz 1 meal53
Swanson 11 oz Dinner1 meal50
Chicken, Vegetables & NoodlesAmountMagnesium
Lean Cuisine1 meal50
Jenny's Cuisine, 9.25 oz1 meal39
Healthy Choice, 8.5 oz1 meal36
Lasagna, Cheese & MEATAmountMagnesium
Weight Watchers, 11 oz meal1 meal59
Banquet Gourmet1 meal54
Meat Loaf DinnersAmountMagnesium
Stouffer's, 17 oz Dinner1 meal67
Marie Callender's, 14 oz Dinner1 meal52
Banquet1 meal38
Salisbury Steak DinnersAmountMagnesium
Swanson Hungary Man 16.5 oz Dinner1 meal140
Swanson Salisbury, Mac and Cheese, 10 oz1 meal54
Weight Watcher's 9.5 oz Meal1 meal46
Healthy Choice Salisbury Meal, 12.5 oz1 meal39
FRUIT, CANNED
Canned & DrainedAmountMagnesium
Pineapple, Chunks1 cup27
Apricots, Halves, Heavy Syrup1 cup15
Fruit Cocktail, Heavy Syrup1 cup11
Peaches, Heavy Syrup1 cup11
Plums, Heavy Syrup1 cup9
Pears, Heavy Syrup1 cup8
Applesauce, Unsweetened1 cup7
Applesauce, Sweetened1 cup7
Olives, Black5 large1
Olives, Green5 large1
FRUIT, DRIED
DriedAmountMagnesium
Currants1/4 cup15
Figs1 fig6
Pears1 half6
Peaches1 half5
Prunes1 prune4
Cranberries1/4 cup2
Apricots1 half1
Apples1 ring1
FRUIT, FROZEN
Frozen, UnsweetenedAmountMagnesium
Blackberries1 cup33
Raspberries1 cup31
StRawberries1 cup24
Peaches, Sweetened1 cup12
Blueberries1 cup8
FRUIT, RAW
Raw ApplesAmountMagnesium
Red Delicious1 apple11
Fuji1 apple10
Gala1 apple9
Golden Delicious1 apple8
Granny Smith1 apple8
Raw OrangesAmountMagnesium
Naval1 fruit15
Florida1 fruit14
Valencias1 fruit12
Raw PearsAmountMagnesium
Asian1 pear22
Green Anjou1 pear14
Bosc1 pear13
Red Anjou1 pear11
Bartlett1 pear11
Raw, Cup SizesAmountMagnesium
Avocado, California, Pureed1 cup67
Guacamole1 cup65
Dates1 cup63
Avocado, Florida, Pureed1 cup55
Raisins1 cup46
Stewed Prunes1 cup45
Payayas1 cup30
Blackberries1 cup29
Black Currants1 cup27
Raspberries1 cup27
Mulberries1 cup25
Strawberries 1 cup22
Grapefruit, White, Florida, sections1 cup21
Grapefruit, White, California, sections1 cup21
Cherries, Pitted1 cup17
Honeydew1 cup17
Water Mellon1 cup15
Grapes, Green & Red1 cup11
Blueberries1 cup9
Raw, Single PiecesAmountMagnesium
Avocado, Florida1 fruit72
Plantains1 fruit66
Cherimoya1 fruit40
Avocado, California1 fruit39
Pomegranates1 fruit34
Papayas, Small Size1 fruit33
Cantaloupe1/2 fruit33
Banana1 fruit32
Chayote1 fruit24
Prunes, Uncooked5 fruit19
Persimmons, Japanese1 fruit15
Peaches, Yellow1 fruit14
Dates, Dried, Medjool1 pitted13
Kiwi1 fruit13
Nectarine1 fruit12
Grapefruit, Pink or Red1/2 fruit11
Grapefruit, White, Florida1/2 fruit11
Grapefruit, White, California1/2 fruit11
Tangerine1 fruit10
Star Fruit, Carambola1 fruit9
Pineapple, Slices, 1/2" x 3"1 slice7
Plums1 fruit5
Passion Fruit1 fruit5
Raisins1 small box4
Kumquats1 fruit4
Apricots1 apricot4
Pineapple Guava, Feijoa1 fruit4
Dates, Dried, Deglet Noor1 date3
GAME MEAT
Game Meat, CookedAmountMagnesium
Opossum, Roasted1/4 lb39
Rabbit, Wild, Stewed1/4 lb35
Racoon, Roasted1/4 lb34
Beaver, Roasted1/4 lb33
Antelope, Roasted1/4 lb32
Squirrel, Roasted1/4 lb32
Caribou, Roasted1/4 lb31
Wild Boar, Roasted1/4 lb31
Buffalo, Steak, Free Range1/4 lb31
Muskrat, Roasted1/4 lb29
Elk, Ground, Pan Fried1/4 lb27
Deer, Roasted1/4 lb27
Elk, Roasted1/4 lb27
Bison, Ground, Grass Fed1/4 lb26
Duck, Roasted, Meat and Skin1/4 lb18
Deer, Ground, Pan Fried1/4 lb16
GRAINS
CookedAmountMagnesium
Amaranth1 cup160
Quinoa1 cup118
Spelt1 cup95
Oat Bran1 cup88
Buckwheat, Groats1 cup86
Kamut1 cup83
Brown Rice, Long Grain1 cup79
Millet1 cup77
Bulgur1 cup58
Wild Rice1 cup52
Barley, Pearled1 cup35
White Rice, Medium-Grain, Regular, Enriched1 cup24
White Rice, Long-Grain, Regular, Enriched1 cup19
ON THE BORDER Mexican Rice1 cup17
White Rice, Short-Grain, Enriched1 cup16
Mexican Spanish Fried Rice1 cup15
Chinese Fried Rice, No Meat1 cup14
Couscous1 cup13
White Rice, Long-Grain, Instant1 cup8
GRANOLA BARS
Granola BarsAmountMagnesium
Kashi GoLean Chewy Bars, All Flavors78 g bar250
Quaker Oatmeal To Go, All Flavors60 g bar41
Kashi GoLean Crunchy Bars47 g bar40
Kashi TLC Chewy Mixed Flavors35 g bar37
Nature Valley Sweet &' Salty Nut35 g bar36
Nature Valley Yogurt Coating1 serving22
Nature Valley Chewy Trail Mix35 g bar22
Kashi TLC Crunchy Bars20 g bar19
Quaker Chewy 90 Caorie Bars24 g bar17
Quaker DIPPS, All Flavors24 g bar17
GRAVY
Gravy, Ready-to-ServeAmountMagnesium
Beef Stock1/4 cup4.3
Chicken Stock1/4 cup2.5
Chicken Gravy1/4 cup2
Turkey Gravy1/4 cup1
Beef Gravy1/4 cup1
Mushroom Gravy1/4 cup1
HAMBURGERS
Home Style BurgersAmountMagnesium
Double Burger, Mayo, Lettuce, Pickles, and Tomatoes1 burger67
Double Cheese Burger, Mayo, Lettuce, Pickles, Tomatoes1 burger67
Large Patty, Mayo, Lettuce, Pickles, Tomatoes1 burger44
Cheese Burger, Mayo, Lettuce, Pickles, Tomatoes1 burger39
Burger King's®AmountMagnesium
Double Whopper With Cheese1 burger76
Whopper With Cheese1 burger57
Whopper No Cheese1 burger52
Double Cheeseburger1 burger37
Cheeseburger1 burger32
Hamburger1 burger25
Mc Donald's®AmountMagnesium
Quarter Pounder With Cheese1 burger44
Big Mac1 burger44
Quarter Pounder No Cheese1 burger38
Double Cheeseburger1 burger33
Cheeseburger1 burger24
Hamburger1 burger20
Wendy's®AmountMagnesium
Classic Hamburger With Cheese1 burger45
Classic Hamburger No Cheese1 burger39
Jr. Hamburger With Cheese1 burger28
Jr. Hamburger No Cheese1 burger25
HERBS & SPICES
Herbs & Spices, GroundAmountMagnesium
Basil1 tsp10
Oregano1 tsp5
Cloves1 tsp5
Nutmeg1 tsp4
Turmeric1 tsp4
Ginger1 tsp4
All-spice1 tsp3
Sage, Ground1 tsp3
Mace1 tsp3
Herbs & Spices, SeedsAmountMagnesium
Celery Seeds1 tsp9
Fennel Seeds1 tsp8
Coriander, Seeds1 tsp6
Caraway Seeds1 tsp5
Anise Seeds1 tsp4
Fennel Seeds1 tsp2
Herbs & SpicesAmountMagnesium
Tarragon, Dried1 tsp6
Parsley, Dried1 tsp6
Dill Weed, Dried1 tsp5
Basil, Dried Leaves1 tsp5
Pepper, Black, Whole1 tsp5
Curry Powder1 tsp5
Chili Powder1 tsp4
Pepper, Black1 tsp4
Coriander, Dried1 tsp4
Paprika1 tsp4
Thyme, Dried1 tsp3
Oregano, Dried, Leaves1 tsp3
Rosemary, Dried1 tsp3
Onion Powder1 tsp3
Spearment, Dried1 tsp3
Cinnamon Powder1 tsp2
Thyme, Dried Leaves1 tsp2
Marjoram, Dried1 tsp2
Pepper, White1 tsp2
Bay Leaf, Crumbled1 tsp2
Garlic Powder1 tsp2
Saffron1 tsp2
Chervil, Dried1 tsp1
Dill Weed, Fresh1/4 cup1
Spearmint, Fresh1 tsp1
Cilantro1/4 cup1
Thyme, Fresh1 tsp1
Basil, Fresh1 tsp1
Rosemary, Fresh1 tsp1
Capers1 tsp1
HOT-POCKETS
Hot-PocketsAmountMagnesium
Meatballs & Mozzarella1 pocket28
Lean Pocket, Ham'N Cheddar1 pocket27
Croissant, Chicken, Broccoli, and Cheddar1 pocket23
Ham'N Cheese, Stuffed1 pocket23
ICE CREAM
Ice CreamAmountMagnesium
Haagen-Dazs Chocolate Ice Cream 1 cup47
Ben and Jerrys Chocolate1 cup47
Chocolate, Rich1 cup47
Chocolate1 cup38
Vanilla, Rich1 cup24
Vanila, Light1 cup21
Chocolate, Soft Serve1 cup21
French Vanilla, Soft-Serve1 cup21
Chocolate, Light1 cup20
Vanilla, Regular1 cup18
Strawberry1 cup18
Ben and Jerrys Vanilla1 cup16
Haagen-Dazs Vanilla Ice Cream 1 cup16
Orange Sherbt1 cup12
Ice Cream BarsAmountMagnesium
Dove Chocolate Ice Cream Bars1 bar50
Haagen-Dazs Chocolate Bars1 bar50
Drumstick Cones1 cone37
Fudgesicles1 bar23
Fudgesicle Pops, No Sugar Added1 bar23
Dove Vanilla Bars1 bar22
Haagen-Dazs Vanilla Bars1 bar22
Ice Cream Sandwich1 sandwich17
Klondike1 bar16
Creamsicles1 bar7
Popsicle Pops1 bar1
JUICE
JuiceAmountMagnesium
Prune Juice1 cup36
Pomegranate1 cup36
BOLTHOUSE Green Goodness1 cup34
ODWALLA Strawberry Banana1 cup33
Carrot Juice1 cup33
NAKED JUICE Strawberry Banana1 cup32
BOLTHOUSE Strawberry Banana1 cup30
Pineapple Juice1 cup30
Grapefruit Juice, Raw, Pink or White1 cup30
Acerola Juice, Raw1 cup29
NAKED JUICE Green Machine1 cup28
Orange Juice, Raw1 cup27
Vegetable Juice, Cocktail1 cup27
Tomato Juice1 cup27
Grape Juice1 cup25
ODWALLA Original1 cup20
Lemon Juice, Raw1 cup15
Apple Juice1 cup12
Cranberry Juice, Cocktail1 cup3
LAMB
Lamb, CookedAmountMagnesium
Cubed, For Stew or Kabob1/4 lb34
Rib, Lean, Trim to 1/4" Fat1/4 lb33
Chops, Loin, Lean, Trim to 1/4" Fat1/4 lb26
Ground1/4 lb26
Leg, Whole, Trim to 1/4" Fat1/4 lb26
Foreshank, Trim to 1/8" Fat 1/4 lb25
LASAGNA
Lasagna, CookedAmountMagnesium
CARRABBA'S Italian Grill Lasagna1 serving105
Italian Restaurant, Lasagna With Meat1 serving101
OLIVE GARDEN1 serving93
LUNCHEON MEATS
CannedAmountMagnesium
Tuna Fish Salad1/4 cup10
Spam, Hormel, 25% Less Sodium1 serving8
Liverwurst Spread1/4 cup7
Chicken Spread1 serving7
Ham and Cheese Spread1 serving5
Spam, Hormel, Light1 serving5
Spam, Hormel1 serving4
Ham Salad Spread1 tbsp2
BolognaAmount Magnesium
Pork & Turkey, Lite1 oz10
Beef & Pork1 oz5
Chicken, Pork 1 oz4
Turkey1 oz4
Chicken, Pork, Beef1 oz4
Chicken, Turkey, Pork1 oz4
Pork, Turkey, Beef1 oz4
Beef Bologna1 oz4
Oscar Mayer, Beef1 oz4
Pork Bologna1 oz4
Beef & Pork, Low-Fat1 oz3
Beef, Low Fat1 oz3
SlicedAmountMagnesium
OSCAR MAYER, Honey Glazed Chicken Breast1 oz 19
Chicken Breast, Rotisserie, Prepackaged1 oz 7
Ham, Regular Slices1 oz 6
OSCAR MAYER, Chopped Ham, Natural Juices1 oz 6
Salami, Hard Slices1 oz 6
Turkey Ham, Extra Lean, Deli Sliced1 oz 6
Turkey Breast, Sliced, Prepackaged1 oz 5
OSCAR MAYER, Beef Bologna1 oz 4
Braunschweyer Liver Sausage1 oz 4
Chicken Breast, Oven Roasted, Fat-Free1 oz 3
MACARONI & CHEESE
Macaroni & CheeseAmountMagnesium
CRACKER BARREL Kid's Menu1 serving44
APPLEBEE'S Macroni & Cheese1 cup40
Dry Mix Milk and Margarine1 cup34
T.G.I. FRIDAY'S Macroni & Cheese1 cup33
DENNY'S Macroni & Cheese1 cup31
CRACKER BARREL Macroni & Cheese1 serving30
BOX With Cheese Sauce1 cup28
MEAT LOAF
Meat Loaf, Cooked With BeefAmountMagnesium
With 5% Fat Beef1/4 lb25
With 3% Fat Beef1/4 lb25
With 10% Fat Beef1/4 lb24
With 7% Fat Beef1/4 lb24
With 15% Fat Beef1/4 lb23
With 20% Fat Beef1/4 lb22
With 25% Fat Beef1/4 lb20
With 30% Fat Beef1/4 lb19
MILK
MilkAmountMagnesium
Coconut Milk, Canned1 cup104
Canned, Condensed, Sweetened1 cup80
Canned, Evaporated, Non-Fat1 cup69
Soy Milk, Original, Vanilla, Unfortified1 cup61
Canned, Evaporated1 cup60
Sheep Milk1 cup44
Chocolate Milk, Reduced-Fat1 cup35
Goat Milk1 cup34
Chocolate Whole Milk1 cup32
Almond Milk, Chocolate 1 cup29
KEFIR, LIFEWAY, Low-Fat1 cup29
Buttermilk, Low-Fat1 cup27
KEFIR, LIFEWAY, Strawberry1 cup27
Low-Fat, 1%1 cup27
Non-Fat, Fat-Free1 cup27
Reduced Fat, 2%1 cup27
Dry, Instant, Non-Fat1/3 cup27
Rice Milk1 cup26
Buttermilk, Whole-Milk1 cup24
Whole Milk, 3.25%1 cup24
Almond Milk, Unsweetened1 cup18
Almond Milk, Sweetened, Vanila Flavored1 cup17
NUTS & SEEDS
Nuts & SeedsAmountMagnesium
Pumpkin Seed Kernels1/4 cup191
Brazilnuts1/4 cup125
Almonds1/4 cup96
Cashews1/4 cup89
Pine Nuts1/4 cup85
Mixed Nuts, No Peanuts, No Salt1/4 cup77
Mixed Nuts, With Peanuts1/4 cup74
Peanuts, Spanish1/4 cup69
Peanuts, Valencia1/4 cup67
Black Walnuts1/4 cup63
Peanuts, Virginia1/4 cup62
Trail Mix, With Chocolate Chips1/4 cup59
Trail Mix1/4 cup59
Hazelnuts1/4 cup55
Chia Seeds1 tbsp47
Macadamia1/4 cup44
Sunflower Seed Kernels1/4 cup41
English Walnuts1/4 cup40
Flaxseeds1 tbsp40
Pecans, Halves1/4 cup40
Pistachio1/4 cup37
Trail Mix, Tropical1/4 cup34
Sesame Seeds1 tbsp32
Tahini, Sesame Butter1 tbsp14
Coconut Meat, Shredded1/4 cup6
OILS
OilsAmountMagnesium
All Oils1 tbsp0
ONION RINGS
Onion RingsAmountMagnesium
Cracker Barrel1 serving55
Restaurant, Family Style1 serving49
Denny's1 serving33
PANCAKES
Gluten-FreeAmountMagnesium
Van's Original Pancakes1 pancake16
Frozen, Ready-to-Heat1 pancake16
Pancakes & French ToastAmountMagnesium
Plain, Prepared From Recipe, 6" Dia3 pancakes36
Buttermilk, From Recipe, 6" Dia3 pancakes36
Frozen, Plain, Ready-To-Heat, 6" Dia3 pancakes30
McDonalds, Hotcakes3 pancakes28
Potato Pancakes, Apx 3' Diameter3 pancakes24
French Toast, Frozen, Ready-To-Heat, 6" Dia2 toast20
EGGO Chocolate Chip Pancakes3 pancakes5
EGGO Buttermilk Pancakes3 pancakes1
EGGO Mini Buttermilk Pancakes11 pancakes1
EGGO Blueberry Pancakes3 pancakes0
KELLOGG'S Cinnabon Original Pancakes3 pancakes0
KELLOGG'S Cinnabon Caramel Pancakes3 pancakes0
Pancakes, 5" DiameterAmountMagnesium
Buckwheat3 pancakes78
Whole Wheat3 pancakes61
Chocolate Chip3 pancakes38
Potato Pancakes3 pancakes30
Blueberry3 pancakes22
Plain3 pancakes17
Pancake SyrupsAmountMagnesium
Molasses1 tbsp48
Canadian Maple1/4 cup17
Maple Syrup1/4 cup17
Corn Syrup, Dark1/4 cup7
Pancake Syrup With 2% Maple1/4 cup2
Corn Syrup, Dark1 tbsp2
Corn Syrup, Light1/4 cup1
Pancake Syrup, Reduced Calories1/4 cup1
Pancake Table Blend With Butter1/4 cup0
Pancake Syrup1/4 cup0
Honey1 tbsp0
Corn Syrup, Light1 tbsp0
Agave Syrup1 tbsp0
PASTA, COOKED
Gluten-FreeAmountMagnesium
ANCIENT HARVEST, Corn and Quinola, Spaghetti1 cup68
DE BOLES, Rice Flour & Bran, Spaghetti1 cup63
TINKYADA, Brown Rice Spaghetti1 cup61
TINKYADA, Brown Rice Shells1 cup56
TINKYADA, Brown Rice Fettucini1 cup55
Corn Flour Pasta1 cup50
TINKYADA, Brown Rice Spirals1 cup49
TINKYADA, Brown Rice Penn1 cup47
TINKYADA, Brown Rice Elbows1 cup47
ANCIENT HARVEST, Corn and Quinola, Elbows1 cup46
Corn and Rice Flour Pasta1 cup16
Whole-Wheat PastaAmountMagnesium
Spaghetti1 cup82
Elbows1 cup63
Lasagne1 cup63
Rotini1 cup58
Farfalle1 cup58
Shells1 cup57
Whole-Grain PastaAmountMagnesium
Elbows1 cup53
Spaghetti1 cup52
Lasagne1 cup52
Penne1 cup52
Farfalle1 cup48
Rotini1 cup48
Shells1 cup47
Penne1 cup44
PastaAmountMagnesium
Spaghetti, Spinach1 cup87
Egg & Spinach Noodles1 cup38
Semolina Spaghetti1 cup27
Semolina Elbows1 cup22
Semolina Lasagne1 cup21
Semolina Penne1 cup19
Semolina Farfalle1 cup19
Semolina Rotini1 cup19
Semolina Shells1 cup19
Japanese Soba Noodles1 cup10
Rice Noodles1 cup5
PASTRY
PastryAmountMagnesium
Chocolate Cream Puffs, Custard-Filled1 pastry17
Chocolate Éclair, Custard-Filled1 pastry15
Cannoli1 pastry13
Napolean1 pastry11
PEPPERS
PeppersAmountMagnesium
Ancho, Dried (poblano)1 each19
Green Hot Chili1 each11
Red Hot Chili1 each10
Poblano, Raw1 each6
Banana, Raw1 each6
Hungarian1 each4
Jalapeno1 each2
Serrano1 each1
PIE
PiesAmountMagnesium
Pecan1/8 pie29
Banana Cream1/8 pie23
Chocolate Cream1/6 pie21
Pumpkin1/8 pie19
Coconut Custard1/6 pie19
Lemon Meringue1/6 pie17
Egg Custard1/6 pie12
Apple, From Recipe1/8 pie11
Dutch Apple1/8 pie10
Cherry1/8 pie10
Coconut Cream 1/6 pie10
Apple1/8 pie9
Blueberry1/8 pie6
McDonalds, Baked Apple Pies1 pie5
PIZZA
Digiorno® 12"AmountMagnesium
Supreme Topping, Rising Crust1/4 pie61
Pepperoni, Rising Crust1/4 pie56
Cheese Rising Crust1/4 pie49
Pepperoni, Cheese Stuffed Crust1/4 pie47
Cheese Stuffed Crust1/4 pie44
Cheese Thin Crispy Crust1/4 pie43
Supreme Topping, Thin Crispy Crust1/4 pie43
Pepperoni, Thin Crispy Crust1/4 pie41
Domino's® 14"AmountMagnesium
Extravaganzza Feast1 slice33
Sausage, Deep Dish Crust1 slice31
Pepperoni, Deep Dish Crust1 slice30
Sausage, Hand-Tossed Crust1 slice28
Cheese, Deep Dish1 slice28
Pepperoni, Hand-Tossed Crust1 slice27
Cheese, Hand-Tossed Crust1 slice26
Pepperoni, Crunch Thin Crust1 slice20
Sausage, Crunch Thin Crust1 slice20
Cheese, Crunch Thin Crust1 slice17
Kashi®AmountMagnesium
Mediterran1 Pizza28
Margherita, Thin Crust1 Pizza26
Roasted Vegetable, Thin Crust1 Pizza23
Mushroom Trio and Spinach1 Pizza21
Little-Caesars® 14"AmountMagnesium
Cheese, Large Deep Dish1 slice28
Pepperoni, Deep Dish1 slice28
Meat & Vegetable, Regular Crust1 slice28
Original, Cheese, Regular Crust1 slice25
Original, Pepperoni, Regular Crust1 slice25
Cheese, Thin-Crust1 slice13
Papa John's®14"AmountMagnesium
The Works, Original Crust1 slice32
Cheese Pizza, Original Crust1 slice28
Pepperoni Pizza, Original Crust1 slice28
Cheese Pizza, Thin Crust1 slice19
Pizza-Hut® 14"AmountMagnesium
Super Supreme, Hand-Tossed Crust1 slice28
Cheese Pizza, Stuffed-Crust1 slice26
Pepperoni Pizza, Hand-Tossed Crust1 slice26
Sausage Pizza, Pan Crust1 slice26
Cheese Pizza, Hand-Tossed Crust1 slice25
Cheese Pizza, Pan Crust1 slice24
Pepperoni Pizza, Pan Crust1 slice22
Cheese Pizza, THIN 'N Crispy1 slice19
POPCORN
PopcornAmountMagnesium
Popcorn, Home Made, Oil Popped1 cup31
Popcorn, Caramel With Peanuts1 cup23
Popcorn, Oil Popped1 cup12
Air Popped1 cup12
Microwave, Low-Fat1 cup12
Popcorn, Caramel No Peanutes1 cup10
Popcorn, Cheese Flavored1 cup10
Microwave, Fat-Free1 cup10
Microwave, Butter Flavored1 cup7
POP-TARTS
Pop-Tarts©AmountMagnesium
Frosted Cookies & Crème1 pastry16
Frosted Chocolate Fudge1 pastry12
Brown Sugar Cinnamon1 pastry8
Blueberry1 pastry8
Frosted Blueberry1 pastry8
Frosted Raspberry1 pastry8
Frosted Cherry1 pastry7
S-mores1 pastry4
PORK, COOKED
Bacon, Pre-SlicedAmountMagnesium
Hormel Canadian Style1 slice11
Pan-Fried1 slice4
Low-Sodium1 slice3
Microwaved1 slice3
Baked1 slice2
ChopsAmountMagnesium
Sirloin Chops, Bone-In, Lean, Braised1 chop47
Sirloin Chops, Boneless, Lean, Braised1 chop40
Center Loin Chops, With Bone, Lean1 chop38
Center Loin Chops, Boneless, Lean1 chop37
Top Loin Chops, Boneless, Lean, Braised1 chop31
Center Rib Chops, Boneless, Pan Fried1 chop18
Pork, CookedAmountMagnesium
Shoulder Blade Steak, Roasted1 chop43
Tenderloin, Lean-Only, Roasted1/4 lb33
Country Style Ribs, Boneless, Roasted1/4 lb27
Country Style Ribs, With Bone, Roasted1/4 lb25
Whole Leg, Roasted1/4 lb25
Cured Ham, Lean1/4 lb25
Cured Ham1/4 lb21
Shoulder Blade Roast, Roasted1 chop20
Spareribs1/4 lb20
Backribs, Roasted1/4 lb19
POTATOES
Potatoes, Baked in SkinAmountMagnesium
Russet Potatoes1 large90
Red Potatoes1 large84
White Potatoes1 large81
Sweet Potato1 cup54
Russet Potatoes1 medium52
Red Potatoes1 medium48
White Potatoes1 medium47
Russet Potatoes1 small41
Red Potatoes1 small39
White Potatoes1 small37
Sweet Potato1 medium31
Potatoes, CookedAmountMagnesium
Au Gratin, Home Prepared1 cup47
Scalloped Potatoes With Butter1 cup47
Potato Salad, Home Prepared1 cup38
O'Brien Potatoes1 cup35
Corn Beef Hash with Potato1 cup31
Sweet Potatoes, Baked With Skin1 medium31
Potato Puffs, Frozen & Baked10 puffs13
French FriesAmountMagnesium
T.G.I FRIDAY'S 1 serving57
Family Style Restaurant1 serving49
APPLEBEE'S 1 serving48
WENDY'S 1 medium47
DENNY'S 1 serving45
Mc Donalds 1 medium43
BURGER KING 1 medium32
Sweet Potato12 fries13
French Fries, FrozenAmountMagnesium
Steak Cut10 fries31
Regular Cut10 fries19
Cottage Cut10 fries11
Shoestring Cut10 fries5
Hash BrownsAmountMagnesium
Patties, Frozen, Pan Fried 1 patty57
Home Prepared1 cup55
Frozen, Fried in Canola Oil1 cup42
BURGER KING1 serving32
DENNY'S1 serving32
Family Style Restaurant1 cup24
CHICK-FIL-A 1 serving19
Mc Donalds1 patty11
Mashed PotatoesAmountMagnesium
Dehydrated Granules with Water1 cup42
Dehydrated Granules with Whole Milk1 cup40
Home Prepared with Whole Milk & Margarin1 cup40
Home Prepared with Whole Milk & Butter1 cup38
Ready-to-Eat1 cup32
PROTEIN
Protein PowdersAmountMagnesium
Whey Powder Isolate1 scoop67
Whey Based1 scoop62
Soy Based1 scoop29
Muscle Milk Protein Powder2 tbsp44
ABBOTT Whey Powder1 scoop35
ABBOTT Soy Powder1 scoop10
PUDDING
Banana PuddingAmountMagnesium
With Vanilla Wafers, 2% Fat Milk1 cup26
With Vanilla Wafers, Prepared with Whole Milk1 cup26
Banana PuddingAmountMagnesium
Banana With 1% Milk1 cupna
Banana With Non-Fat Skim Milk1 cupna
With 2% Milk1 cup37
With Whole Milk1 cup25
Bread PuddingAmountMagnesium
With 1% Milk1 cup34
With Non-Fat Skim Milk1 cup34
With 2% Milk1 cup34
With Whole Milk1 cup32
Chocolate PuddingAmountMagnesium
With Soy Milk1 cup60
With Whole Milk1 cup57
With 2% Milk1 cup54
With 1% Milk1 cup50
With Fat-Free Skim Milk1 cup50
With Half and Half1 cup47
Corn PuddingAmountMagnesium
Home Prepared1 cup38
Rice PuddingAmountMagnesium
With Soy Milk1 cup40
With 1% Milk1 cup32
With Fat-Free Skim Milk1 cup32
With 2% Milk1 cup32
With Whole Milk1 cup30
With Half and Half1 cup30
Pudding Snack-PacksAmountMagnesium
Chocolate3.5 oz 18
Chocolate, Fat-Free4.0 oz 17
Rice Pudding4.0 oz9
Tapioca4.0 oz7
Vanilla Pudding, Fat-Free3.5 oz7
Tapioca, Fat-Free4.0 oz 6
Vanilla Pudding3.5 oz4
Tapioca PuddingAmountMagnesium
With 2% Milk1 cup31
With Whole Milk1 cup30
With 1% Milk1 cup16
With Fat-Free Skim Milk1 cup16
With Half and Half1 cup15
Vanilla PuddingAmountMagnesium
With 2% Milk1 cup31
With Whole Milk1 cup25
With 1% Milk1 cup24
With Non-Fat Skim Milk1 cup24
RAVIOLI
RavioliAmountMagnesium
Olive Garden Cheese Ravioli & Marinara Sauce1 serving104
Italian Style Ravioli & Cheese1 cup94
Carrabba's Italian Ravioli & Cheese1 serving77
Cheese Filled, Canned1 cup36
Cheese Filled in Tomato Sauce1 cup32
Meat Filled in Tomato Sauce1 cup31
RICE
Rice, CookedAmountMagnesium
Brown Rice, Long Grain1 cup79
Yellow Rice & Seasoning1 cup64
UNCLE BENS Long-Grain Brown Rice1 cup60
Wild Rice1 cup52
Rice & Black Beans1 cup38
Rice & Red Beans1 cup33
Rice & Chicken1 cup25
White Rice, Medium-Grain, Regular1 cup24
White Rice, Long-Grain, Regular1 cup19
ON THE BORDER Mexican Rice1 cup17
White Rice, Short-Grain1 cup16
Rice & Pigeopeas1 cup16
Mexican Fried Rice1 cup15
Chinese Fried Rice, No Meat1 cup14
Glutinous1 cup9
White Rice, Long-Grain, Instant1 cup8
SALAD DRESSING
Salad DressingAmountMagnesium
Russian1 tbsp2
Blue Cheese1 tbsp1
French1 tbsp1
Ranch1 tbsp1
Italian1 tbsp1
Honey Mustard1 tbsp1
Caesar1 tbsp0
Mayonnaise1 tbsp0
Salad Dressing, Fat-FreeAmountMagnesium
Blue Cheese1 tbsp3
Ranch1 tbsp1
Caesar1 tbsp1
Italian1 tbsp1
Thousand Island1 tbsp1
French1 tbsp0
Mayonnaise1 tbsp0
SALAMI
SalamiAmountMagnesium
Oscar Mayer, Beef Cotto Salami1 serving8
Louis Rich Turkey Salami1 serving6
Turkey Cotto Salami1 serving6
Oscar Mayer, Salami, Genoa1 serving6
Oscar Mayer, Hard Salami1 serving6
SANDWICHES
Beef SandwichesAmountMagnesium
Reuben1 sandwich45
Roast Beef With Cheese1 sandwich40
Barbecued Beef1 sandwich35
Roast Beef1 sandwich34
French Dip1 sandwich33
Arby's Roast Beef1 sandwich30
Roy Roger's Roast Beef1 sandwich30
Pastrami1 sandwich23
Corn Beef1 sandwich21
Beef Steak1 sandwich7
Chicken SandwichesAmountMagnesium
Jack In The Box, Grilled Chicken1 serving78
Mc Donalds Premium Crispy1 serving62
Mc Donalds Premium Grilled1 serving56
Wendy's Home Style Fillet1 serving55
Wendy's Ultimate Grill1 serving54
Burger King Original 1 serving46
Chick-Fil-A1 serving45
Chicken Fajita1 serving37
Crispy Chicken, Lettuce & Mayonnaise1 serving30
Chicken Salad with Mayonnaise1 serving27
Mc Donalds McChicken1 serving26
Wendy's Crispy Chicken1 serving25
Croissant SandwichesAmountMagnesium
Sausage, Egg & Cheese1 sandwich27
Ham, Egg & Cheese1 sandwich26
Bacon, Egg and Cheese1 sandwich22
Ham and Cheese1 sandwich20
Sausage & Egg1 sandwich20
Bacon & Egg1 sandwich19
Fish SandwichesAmountMagnesium
Burger King's Premium Fish Sandwich1 sandwich55
McDonald's Filet-O-Fish1 sandwich36
Miscellanous SandwichesAmountMagnesium
Gyero Sandwich1 sandwich74
Cuban Sandwich1 sandwich64
Ham, Cheese, Lettuce, Tomato, Mayo1 sandwich51
Peanut Butter & Jelly1 sandwich51
Club Sandwich, Turkey, Ham & Beef, Loaded1 sandwich41
Grilled Ham & Cheese1 sandwich35
Turkey Salad Sandwich1 sandwich31
Tuna Melt1 sandwich30
Tuna Salad Sandwich1 sandwich30
Bacon, Lettuce, Tomato & Mayo1 sandwich30
Ham and Mayonnaise1 sandwich25
Grilled Cheese Sandwich1 sandwich22
American Cheese Sandwich1 sandwich22
Tomato Sandwich1 sandwich21
Sandwich WrapsAmountMagnesium
Sausage, Egg & Cheese1 wrap27
Ham, Egg & Cheese1 wrap26
Bacon, Eggs & Cheese1 wrap22
Ham and Cheese1 wrap20
Sausage & Egg1 wrap20
Bacon & Eggs1 wrap19
Pigs in a Blanket1 wrap11
SUB-WAY© On White BreadAmountMagnesium
Meat Ball With Marinara Sauce6"61
Sweet Onion Chicken6"52
Tuna Sub, Lettuce & Tomato6"52
Club Sub, Lettuce & Tomato6"46
Steak and Cheese, Lettuce & Tomato6"44
Oven Roasted Chicken, Lettuce & Tomato6"44
Turkey Breast, Lettuce & Tomato6"42
Cold Cut Sub, Lettuce & Tomato6"39
Roast Beef, Lettuce & Tomato6"38
SAUCE
Sauce, BarbecueAmountMagnesium
KRAFT Original BBQ Sauce1/4 cup34
BULL'S EYE BBQ Original Sauce1/4 cup32
KFC MASTERPIECE BBQ Sauce1/4 cup28
SWEET BABY RAY'S BBQ Sauce1/4 cup8
SauceAmountMagnesium
Pasta, Spaghetty, Marinara Sauce1/2 cup34
Fish Sauce1 tbsp32
Pesto With Basil, Buitoni1/4 cup30
Teriyaki1 tbsp11
Chicken Stock1/4 cup10
Hoisin1 tbsp4
Enchilada Sauce, Red & Mild1/4 cup4
Bernaise Sauce1/4 cup3
Steak Sauce1 tbsp3
Salsa Verde1 tbsp3
Worcestershire1 tbsp2
Plum Sauce1 tbsp2
Oyster 1 tbsp1
Tartar1 tbsp1
Cranberry Sauce1/4 cup1
Horseradish1 tbsp0
Tabasco1/4 tsp0
SAUSAGE
Sausage, BeefAmountMagnesium
Beef Sausage, Pre-Cooked, 48 gram1 serving6
Beef Sausage, Fresh & Cooked, 43 gram1 serving6
Honey Roll Beef, 4" x 1/8"1 slice4
Sausage, ChickenAmountMagnesium
Bratwurst Chicken Sausage, 84 gram1 Link19
Chicken Sausage, Bun-Size1 Link12
Vienna Chicken Sausage1 Link3
Chicken Sausage, Breakfast Links1 Link3
Sausage, PorkAmountMagnesium
Polish Sausage, Kielbasa, 10" by 1-1/4 "1 Link36
Polish Sausage10" Link32
Bratwurst, With Cheese, 3 oz stick1 stick19
Bratwurst, 3 oz stick1 stick18
Beef & Cheese Smoked Sausage, 3 oz Link1 Link12
Italian Sausage5" Link12
Chorizo, Pork, 4" Length1 piece11
Italian Sweet Sausage, apx 84 grams1 Link10
Smoked Link Sausage, 4" x 1-1/8"1 Link7
Pork Sausage Patty1 patty4
Braunschweiger Liver Sausage1 slice4
Pork Sausage, Brown & Serve1 Link2
Pork Liverwurst Sausage, 2-1/2" x 1/4 "1 Slice2
Pork Sausage Links1 Link2
Smoked Link Sausage, 2" x 3/4"1 Link2
Vienna Sausage, Canned, 2" by 7/8"1 link1
Sausage, TurkeyAmountMagnesium
Turkey Sausage, Smoked, Hot1 Link14
Turkey Sausage, apx 57 grams1 Link12
Turkey Sausage, Breakfast Links2 links4
Turkey Sausage, Brown & Serve, Reduced-Fat1 Link4
SNACKS
Chocolate BrowniesAmountMagnesium (mg)
Little Debbie, Twin Wrapped1 pack19
Commerical Squares 2 3/4" x 7/8"1 brownie17
Home Prepared, 2" squares1 brownie13
Hard PretzelsAmountMagnesium
Chocolate-flavor Coating1 oz 12
Plain, Unsalted1 oz 10
Whole-Wheat1 oz9
Plain, Salted1 oz8
Gluten- Free, Cornstarch & Potato Flour1 oz2
Soft PretzelsAmountMagnesium
Large1 each30
Medium1 each24
Small1 each13
Brown Rice CakesAmountMagnesium
Buckwheat1 cake14
Rye1 cake13
Multigrain1 cake12
Plain1 cake12
Seasame Seed1 cake12
Corn1 cake10
SnacksAmountMagnesium
Corn Nuts, Barbecue57 grams62
Kraft Corn Nuts, Plain57 grams32
Chocolate Cupcakes1 each14
Ding Dong's1 each14
Coffee Cake, Cinnamon & Crumb Topping1 each13
Ho Ho's1 each10
Beef Jerky20 gram10
Frosted Cinnamon Honey Buns1 bun9
Twinkies1 each5
Beef Sticks, Smoked1 stick4
Pork Skins1 oz3
SOUP
Soup, Ready-To-ServeAmountMagnesium
Bean and Ham1 large can104
Split Pea With Ham1 large can86
Split Pea, Reduced Sodium1 large can75
Turkey, Chunky1 large can53
Beef & Vegetables1 large can53
Clam Chowder, New England1 large can52
Lentil With Ham1 large can51
Beef and Vegetables, Reduced Sodium1 large can47
Clam Chowder, Manhatten1 large can43
Chicken Noodle, Reduced Sodium1 large can41
Chunky Chicken1 large can37
Minestrone1 large can32
Chunky Vegetable1 large can23
Chicken & Rice1 large can22
Chicken & Vegetables1 large can20
Chicken, Chunky1 large can15
Chunky Beef1 large can5
Soup, CondensedAmountMagnesium
Split Pea With Ham1 small can117
Tomato1 small can41
Cream of Potato1 small can40
He Request, Cream of Mushroom1 small can39
Clam Chowder, New England1 small can39
Chicken With Rice1 small can30
Clam Chowder, Man Hatton1 small can24
Chicken Noodle1 small can24
Tomato Bisque1 small can22
Minestrone1 small can18
Vegetarian Vegetable1 small can18
Chicken Vegetable1 small can15
Vegetable Beef1 small can15
Cream of Mushroom, Reduced Sodium1 small can15
Beef Noodle1 small can15
Cream of Chicken1 small can12
Cream of Asparagus1 small can9
Gumbo Chicken1 small can9
Campbell's Cream of Mushroom1 small can9
Soup, MiscellanousAmountMagnesium
Black Bean Soup1 cup101
Jambalay, With Meat Sauce and Rice1 cup41
Ramen Noodle1 pack20
Wonton Soup1 cup7
SPAGHETTI
Spaghetti, CookedAmountMagnesium
Denny's Spaghetti & Meatballs1 serving130
OLIVE GARDEN, Spaghetti & Meat Sauce1 serving94
CARRABBA'S Italian Grill With Meat Sauce1 serving81
OLIVE GARDEN, Spaghetti & Pomodoro1 serving76
CARRABBA'S Italian Grill & Pomodoro Sauce1 serving68
Canned Spaghetti, Meatballs & Tomato Sauce1 can53
TACOS
TacosAmountMagnesium
On The Border, Soft-Tacos1 serving97
Restaurant Mexican Style, Soft-Tacos2 tacos75
Taco Bell, Soft-Taco & Steak2 tacos54
Taco Bell, Chicken, Cheese, Lettuce2 tacos47
Taco Bell, Original, Beef, Cheese, Lettuce2 tacos44
Fast Food, Hard-Shell Tacos2 tacos44
Taco Bell, Soft-Taco, Beef, Cheese, Lettuce2 tacos39
TAMALES
TamalesAmountMagnesium
Restaurant Style Cheese Tamale1 tamale54
Corn Tamales1 tamale48
Navajo Style Tamales1 tamale41
Pork Tamales1 tamale37
TAQUITOS
TaquitosAmountMagnesium
Beef and Cheese1 taquitos10
Chicken and Cheese1 taquitos10
TEA
Tea, BrewedAmountMagnesium
Hibiscus, Brewed1 cup7
Black Tea, Decaffeinated Tap Water1 cup7
Black Tea, Brewed With Tap Water1 cup7
Chamomile1 cup2
Herb Tea, Other Than Chamomile1 cup2
Oolong, Brewed1 cup2
Black Tea, With Distilled Water1 cup2
Green Tea, Regular1 cup2
Green Tea, Decaffeinated1 cup2
Hopi1 cup0
Tea, Ready-to DrinkAmountMagnesium
Black Tea, Decaffinated1 cup5
Green Tea, Sweetened, Ginsing and Honey1 cup3
Green Tea, Diet1 cup3
NESTA Black Tea, Lemon Flavored1 cup2
ARIZONA Tea, Lemon Flavored1 cup2
Green Tea, Sweetened1 cup0
Green Tea, Unsweetened1 cup0
LIPTON BRISK, Black Tea, Lemon1 cup0
Black Tea, Diet, Lemon Flavored1 cup0
TOFU
Tofu, Mori-NuAmountMagnesium
Silken, Soft84 gram slice24
Silken, Firm84 gram slice23
Silken, Extra-Firm84 gram slice23
Silken, Lite, Extra-Firm84 gram slice8
Silken, Lite Firm84 gram slice8
TORTILLAS
TortillasAmountMagnesium
Bean Stuffed Tortillas, Pupusas1 piece68
Pork Stuffed Tortillas, Pupusas1 piece46
Cheese Stuffed Tortillas, Pupusas1 piece42
Flour, 12" Diameter1 each26
Ezekiel 4:9 Sprouted Grain1 each24
Corn1 each17
Flour, 10" Diameter1 each16
Flour, 8" Diameter1 each11
Flour, 6" Diameter1 each7
TURKEY
Turkey, CookedAmountMagnesium
Ground Turkey, Fat-Free1/4 lb40
Light Meat1/4 lb36
Breast Meat1/4 lb33
Turkey Bacon1/4 lb33
Dark Meat1/4 lb31
Liver1/4 lb29
Ground Turkey, 85% Lean1/4 lb28
Ground Turkey, 93% Lean1/4 lb28
Turkey Sausage, Reduced-Fat1/4 lb24
VEAL
Veal, CookedAmountMagnesium
Leg, Top Round1/4 lb35
Cubed, For Stew, Leg or Shoulder1/4 lb32
Sirloin3 oz29
Foreshank1/4 lb28
Ribs, Braised1/4 lb28
Loin1/4 lb28
Ground1/4 lb27
Breast1/4 lb23
VEGETABLES CANNED
Canned & DrainedAmountMagnesium
Spinach1 cup163
Turnip Greens1 cup58
Pumpkin1 cup56
Heart of Palm1 cup55
Corn, Yellow, Cream Style1 cup44
Green Peas1 cup29
Mixed Vegetables1 cup27
Potatoes, White1 cup25
Asparagus1 cup24
Sweet Potato1 cup24
Mushrooms1 cup23
Corn, Yellow, Whole Kernels1 cup21
Green Peas & Onions1 cup19
Green Beans1 cup18
Carrots1 cup12
Beets, Diced1/4 cup7
Bamboo Shoots1 cup7
Sauerkraut1/4 cup5
Water Chestnuts1/2 cup4
Succutash, Cream Style1 cup3
Canned, TomatoesAmountMagnesium
Paste1/4 cup28
Red & Green Chilies1 cup27
Sun-Dried Tomato1/4 cup26
Red in Tomato Juice1 cup25
Pure1/4 cup14
Crushed1/4 cup12
Sauce1/4 cup9
Stewed1/4 cup8
With Green Chili1/4 cup7
VEGETABLES COOKED
Bell Peppers, SauteedAmountMagnesium
Red1 cup13
Green1 cup9
Yellow1 cupna
CabbageAmountMagnesium
Savoy1 cup35
Red1 cup26
Regular1 cup23
Chinese Bok-Choy1 cup19
Chinese Pe-tsai1 cup12
Napa1 cup9
Green Leafy VegetablesAmountMagnesium
Spinach1 cup157
Chard1 cup150
Beet Greens1 cup98
Spinach Souffle1 cup41
Collard Greens1 cup38
Broccoli Raab1 cup23
Kale1 cup23
Turnip Greens1 cup32
Dandelion Greens1 cup25
Mustard Greens1 cup21
SquashAmountMagnesium
Acorn squash1 cup88
Butternut Squash1 cup59
Scallop Squash1 cup46
Hubbard Squash1 cup45
Summer Squash1 cup43
Pattypan Squash1 cup34
Zucchini1 cup34
Crookneck Squash1 cup29
Winter Squash1 cup27
Spaghetti Squash1 cup17
Cooked, Cup SizesAmountMagnesium
Artichokes1 cup71
Nopales, Cactus Pad1 cup70
Sweet Potato, Mashed1 cup59
Okra1 cup58
Poi1 cup58
Parsnips1 cup45
Snow Peas1 cup42
Tarro1 cup40
Rutabagas1 cup39
Beets1 cup39
Corn, Yellow1 cup39
Potatoes, Mashed, Whole-Milk1 cup38
Broccoli1 cup33
Brussels Sprouts1 cup31
Kohlrabi1 cup31
Potatoes, Flesh, Baked1 cup30
Asparagus1 cup25
Yams, Cubed1 cup24
Green Beans1 cup23
Onions1 cup23
Pumpkin1 cup22
Tomatoes, Red1 cup22
Shitake Mushrooms1 cup20
White Mushrooms1 cup19
Celery1 cup18
Cauliflower1 cup18
Broccolini1 cup16
Carrots1 cup16
Leeks1 cup15
Turnips1 cup14
Eggplant1 cup11
Bamboo Shoots1 cup4
Cooked, Single PiecesAmountMagnesium
Russet Potato, Baked1 Large90
Red Potato, Baked1 Large84
White Potato, Baked1 Large81
Artichokes1 medium50
Sweet Potato, Apx 5" Long1 Medium31
Broccoli, 5"1 Stalk29
Corn, Yellow, Apx 5" Long1 Ear23
Beets, 2" Diameter1 Beet12
Asparagus4 Spears8
Broccoli1 Spear8
Carrots1 Large5
Celery1 Stalk4
Okra, Apx 3" Long1 Pod4
VEGETABLES, FROZEN
FrozenAmountMagnesium
Spinach1 cup156
Okra1 cup74
Collard Greens1 cup51
Corn, Yellow Kernels1 cup46
Turnip Greens1 cup43
Green Peas, Cooked and Drained1 cup35
Rhubarb1 cup29
Brussels Sprouts1 cup28
Green Beans1 cup26
Green Peas & Carrots1 cup26
Broccoli1 cup24
Kale, Chopped1 cup23
Green Peas & Onions1 cup23
Butternut Squash1 cup22
Asparagus1 cup18
Carrots 1 cup16
Cauliflower1 cup16
VEGETABLES, RAW
Bell PeppersAmountMagnesium
Red1 cup18
Green1 cup15
Red1 medium14
Yellow1 medium13
Green1 medium12
Orange1 mediumna
Green Leafy VegetablesAmountMagnesium
Beet Greens1 cup37
Chard1 cup29
Spinach1 cup24
Dandelion Greens1 cup20
Mustard Greens1 cup18
Collard Greens1 cup10
Broccoli, Raab1 cup9
Arugula1 cup9
Chicory Greens1 cup9
Kale1 cup7
Watercress1 cup7
LettuceAmountMagnesium
Butterhead & Boston1 cup7
Romaine1 cup7
Green Leaf1 cup5
Iceburg1 cup5
Red Leaf1 cup3
Raw MushroomsAmountMagnesium
Oyster1 large27
Portabella1 each8
Shiitaki1 each5
Shiitaki, Dried1 each4
Brown, Italian1 each2
Morel1 each2
White1 each2
Chanterelle1 each1
Enoki1 each1
Maitake1 each0
SeaweedAmountMagnesium
Canadian Emi-Tsunomata, Dried2 tbsp27
Irishmoss2 tbsp14
Kelp2 tbsp12
Wakame2 tbsp11
Agar2 tbsp7
Laver10 sheets1
Raw TomatoesAmountMagnesium
Green1 medium15
Yellow1 medium15
Red1 medium14
Orange1 medium10
Cherry Tomato4 each7
Plumb Tomato1 each7
Raw, Single PiecesAmountMagnesium
Cucumber, With Peel, Apx 8"1 each39
Zucchini, Small Size1 each21
Carrots, Large, Apx 8"1 each9
Celery, Large, 11-12"1 each7
Broccoli1 spear7
Green Onions, With Bulb & Top1 large5
Onions, 1/4" Slice1 slice4
Tomato, Red, 1/4" Thick Slice 1 slice2
Radishes1 large1
Onions, Chopped1 tbsp1
Raw, Per CupAmountMagnesium
Butternut Squash1 cup48
Lemmon Grass1 cup40
Snow Peas1 cup24
Green Onions & Scallions1 cup20
Cabbage, Savoy1 cup20
Tomatoes1 cup20
Zucchini1 cup20
Summer Squash1 cup19
Broccoli1 cup18
Cauliflower1 cup16
Onions1 cup16
Jicama1 cup16
Tomatoes, Cherry1 cup16
Cucumber, With Peel1 cup14
Spirulina, Dried1 tbsp14
Celery1 cup13
Carrots1 cup13
Cabbage, Red1 cup11
Belgian Endive1 cup9
Cabbage1 cup8
Endive1 cup8
Radicchio1 cup5
Bamboo Shoots1 cup5
VINEGAR
VinegarAmountMagnesium
Balsamic2 tbsp4
Cidar2 tbsp2
Red Wine2 tbsp2
Distilled2 tbsp0
WAFFLES
Gluten-FreeAmountMagnesium
VAN'S Original Waffles1 waffle15
Waffles, Frozen, Ready-To-Eat1 waffle14
Kashi Gluen Free Waffles1 waffle0
WafflesAmountMagnesium
Ezekiel 4:9, Blueberry2 waffles100
Eggo, Nutri-Grain, Original2 waffles36
Eggo, Nutri-Grain, Blueberry2 waffles35
Kashi, Blueberry2 waffles27
Eggo, Thick & Fluffy, Original2 waffles18
Eggo, Thick & Fluffy, Brown Sugar2 waffles18
Eggo, Chocolate Chip2 waffles18
Eggo, Buttermilk2 waffles13
Eggo, Home Style2 waffles12
Eggo, Blueberry2 waffles10
Eggo, StRawberry2 waffles10
Plain, Frozen, Ready-To-Heat4" square8
Buttermilk, Frozen, Ready-To-Heat4" square7
WATER
Water, BottledAmountMagnesium
Gerolsteiner Sparkling Mineral8 fl oz24
Evian8 fl oz5
Naya, Non-Carbonated8 fl oz5
Dannon8 fl oz2
Poland Spring8 fl oz2
Perrier8 fl oz0
Crystal Geyser8 fl oz0
Aquafina8 fl oz0
Calistoga8 fl oz0
Dasani8 fl oz0
Distilled8 fl oz0
Purified8 fl oz0
Water, TapAmountMagnesium
Well Tap Water8 fl oz2
Municipal Tap Water8 fl oz2
WEINERS
WeinersAmountMagnesium
Chicken Frankfurters1 link17
Oscar Mayer, Cheese Hot Dogs1 link11
Oscar Mayer, Beef Franks, Bun-Length1 link9
Beef, Pork, & Turkey, Fat-Free1 link8
Turkey Frankfurters1 link6
Oscar Mayer, Beef Franks1 link6
YOGURT
Yogurt, Greek-StyleAmountMagnesium
Plain, Non-Fat5.3 oz19
Chobani Vanilla, Non-Fat5.3 oz16
Vanilla, Non-Fat5.3 oz15
Strawberry, Non-Fat5.3 oz15
Dannon Oikos, Non-Fat Vanilla5.3 oz15
Strawberry, Low-Fat5.3 oz15
Chobani Strawberry, Non-Fat5.3 oz15
Dannon Oikos, StRawberry5.3 oz15
YogurtAmountMagnesium
Plain, Skim Milk8 oz43
Plain, Low-Fat 8 oz39
Fruit Variety, Non-Fat8 oz37
Vanilla Flavored, Low-Fat8 oz36
Vanilla Flavored, Non-Fat8 oz36
Plain, Whole-Milk8 oz27