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117 Dairy and Egg Products Highest in Magnesium

Ranked by a serving size.

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420mg Magnesium = 100% DV
  1. Nonfat Chocolate Yogurt
    68mg (16% DV) in 1 container (6 oz)
  2. High Fat Milk (3.7% Fat)
    63.4mg (15% DV) in 16oz glass
  3. Hot Cocoa
    57.5mg (14% DV) in 1 cup
  4. Skim Milk
    53.9mg (13% DV) in 16oz glass
  5. Low-fat Milk 2%
    53.7mg (13% DV) in 16oz glass
  6. Low-fat Milk 1%
    53.7mg (13% DV) in 16oz glass
  7. Grated Parmesan Cheese (Low-sodium)
    51mg (12% DV) in 1 cup, grated
  8. Whole Milk
    48.8mg (12% DV) in 16oz glass
  9. Non-Fat Yogurt
    46.6mg (11% DV) in 1 cup (8 fl oz)
  10. Low-Fat Yogurt
    41.7mg (10% DV) in 1 cup (8 fl oz)
  11. Nonfat Vanilla Yogurt
    39.2mg (9% DV) in 1 cup (8 fl oz)
  12. Mozzarella Cheese (Non-fat Or Fat Free)
    37.3mg (9% DV) in 1 cup, shredded
  13. Low Fat Fruit Yogurt (With Vitamin D)
    36.8mg (9% DV) in 1 cup (8 fl oz)
  14. Lowfat Chocolate Milk
    35mg (8% DV) in 1 cup
  15. Plain Yogurt
    29.4mg (7% DV) in 1 cup (8 fl oz)
  16. Dehydrated Milk
    27.2mg (6% DV) in 1/4 cup
  17. Lowfat Buttermilk
    27mg (6% DV) in 1 cup
  18. Buttermilk
    24.5mg (6% DV) in 1 cup
  19. Lowfat Greek Yogurt
    22mg (5% DV) in 1 container (7 oz)
  20. Nonfat American Cheese
    21.9mg (5% DV) in 1 serving
  21. Gjetost Cheese
    19.9mg (5% DV) in 1 oz
  22. Sweet Whey Fluid
    19.7mg (5% DV) in 1 cup
  23. Nonfat Greek Yogurt
    18.7mg (4% DV) in 1 container
  24. Lowfat Ricotta
    18.6mg (4% DV) in 1/2 cup
  25. Hard Goat Cheese
    15.3mg (4% DV) in 1 oz
  26. Lowfat Greek Strawberry Yogurt
    15mg (4% DV) in 1 container (5.3 oz)
  27. Nonfat Greek Strawberry Yogurt
    15mg (4% DV) in 1 container (5.3 oz)
  28. Nonfat Greek Vanilla Yogurt
    15mg (4% DV) in 1 container (5.3 oz)
  29. Ricotta Cheese
    13.6mg (3% DV) in 1/2 cup
  30. Dried Sweet Whey Powder
    13.2mg (3% DV) in 1 tbsp
  31. Ice Cream Cookie Sandwich
    13.1mg (3% DV) in 1 serving
  32. Fatfree Chocolate Milk
    13mg (3% DV) in 100 grams
  33. Grated Parmesan (Hard)
    12.5mg (3% DV) in 1 oz
  34. Nonfat Cottage Cheese
    12.4mg (3% DV) in 4 oz
  35. Romano Cheese
    11.6mg (3% DV) in 1 oz
  36. Greek Yogurt (Plain)
    11mg (3% DV) in 100 grams
  37. Soft Serve Chocolate Ice Cream
    10.3mg (2% DV) in 1/2 cup
  38. Gruyere Cheese
    10.2mg (2% DV) in 1 oz
  39. Lowfat Cottage Cheese (2%)
    10.2mg (2% DV) in 4 oz
  40. Fatfree Swiss Cheese
    10.1mg (2% DV) in 1 serving
  41. Sweetened Condensed Milk
    9.9mg (2% DV) in 1 fl oz
  42. American Cheese Spread
    9.9mg (2% DV) in 1 slice
  43. Grated Parmesan
    9.7mg (2% DV) in 1 oz
  44. Swiss Cheese
    9.4mg (2% DV) in 1 oz
  45. Cottage Cheese (Blended)
    9mg (2% DV) in 4 oz
  46. Queso Blanco
    8.7mg (2% DV) in 1/4 cup
  47. Evaporated Milk
    8.6mg (2% DV) in 1 fl oz
  48. Edam Cheese
    8.5mg (2% DV) in 1 oz
  49. Roquefort
    8.5mg (2% DV) in 1 oz
  50. Cold Pack American Cheese
    8.5mg (2% DV) in 1 oz
  51. Light Whipping Cream
    8.4mg (2% DV) in 1 cup, whipped
  52. Gouda Cheese
    8.2mg (2% DV) in 1 oz
  53. Processed Swiss Cheese
    8.2mg (2% DV) in 1 oz
  54. Provolone Cheese
    8mg (2% DV) in 1 oz
  55. Low Fat Provolone
    8mg (2% DV) in 1 oz
  56. Cottage Cheese (Blended With Fruit)
    7.9mg (2% DV) in 4 oz
  57. Cheddar Cheese
    7.7mg (2% DV) in 1 oz
  58. Monterey Cheese
    7.7mg (2% DV) in 1 oz
  59. Mozzarella (Hard And Lowfat)
    7.7mg (2% DV) in 1 oz
  60. Muenster Cheese
    7.7mg (2% DV) in 1 oz
  61. American Cheese
    7.7mg (2% DV) in 1 oz
  62. Low-sodium Cheddar Cheese
    7.7mg (2% DV) in 1 oz
  63. Sharp Cheddar Cheese
    7.6mg (2% DV) in 1 slice (1 oz)
  64. Colby Cheese
    7.4mg (2% DV) in 1 oz
  65. Processed American Cheese (With Vitamin D)
    7.4mg (2% DV) in 1 oz
  66. Queso Fresco
    7.2mg (2% DV) in 1/4 cup
  67. Mexican Blend Cheese
    7mg (2% DV) in 1/4 cup shredded
  68. Brick Cheese
    6.8mg (2% DV) in 1 oz
  69. Port De Salut Cheese
    6.8mg (2% DV) in 1 oz
  70. Egg Omelet
    6.7mg (2% DV) in 1 large
  71. Scrambled Eggs
    6.7mg (2% DV) in 1 large
  72. Blue Cheese
    6.5mg (2% DV) in 1 oz
  73. Mozzarella (Lowfat)
    6.5mg (2% DV) in 1 oz
  74. Queso Chihuahua
    6.5mg (2% DV) in 1 oz
  75. Caraway Cheese
    6.2mg (1% DV) in 1 oz
  76. Eggs (Raw)
    6mg (1% DV) in 1 large
  77. Poached Eggs
    6mg (1% DV) in 1 large
  78. Fried Eggs
    6mg (1% DV) in 1 large
  79. Chesire Cheese
    6mg (1% DV) in 1 oz
  80. Mozzarella (Hard)
    6mg (1% DV) in 1 oz
  81. Dried Whey Powder (Acid)
    5.8mg (1% DV) in 1 tbsp
  82. Egg White Powder
    5.7mg (1% DV) in 1 tbsp
  83. Brie Cheese
    5.7mg (1% DV) in 1 oz
  84. Camambert
    5.7mg (1% DV) in 1 oz
  85. Mozzarella
    5.7mg (1% DV) in 1 oz
  86. Feta Cheese
    5.4mg (1% DV) in 1 oz
  87. Hard Boiled Eggs
    5mg (1% DV) in 1 large
  88. Processed Pimento Cheese
    4.6mg (1% DV) in 1 slice (3/4 oz)
  89. Soft Goat Cheese
    4.5mg (1% DV) in 1 oz
  90. Lowfat Cheddar Cheese
    4.5mg (1% DV) in 1 oz
  91. Cheddar Cheese (Non-fat Or Fat Free)
    4.5mg (1% DV) in 1 serving
  92. Goat Milk
    4.3mg (1% DV) in 1 fl oz
  93. Fontina Cheese
    4mg (1% DV) in 1 oz
  94. Fat Free Cream Cheese
    4mg (1% DV) in 1 tbsp
  95. Limburger Cheese
    3.8mg (1% DV) in 1 cubic inch
  96. Tilsit Cheese
    3.7mg (1% DV) in 1 oz
  97. Egg Whites (Raw)
    3.6mg (1% DV) in 1 large
  98. Half And Half Cream
    3mg (1% DV) in 1 fl oz
  99. Neufchatel Cheese
    2.8mg (1% DV) in 1 oz
  100. Light Cream (Coffe Cream)
    2.7mg (1% DV) in 1 fl oz
  101. Shredded Parmesan
    2.6mg (1% DV) in 1 tbsp
  102. Heavy Whipping Cream
    2.1mg in 1 fl oz
  103. Queso Cotija
    1.9mg in 2 tsp
  104. Imitation Sour Cream
    1.7mg in 1 oz
  105. Dried Eggs
    1.7mg in 1 tbsp
  106. Lowfat Sour Cream
    1.5mg in 1 tbsp
  107. Lowfat Cottage Cheese (1%)
    1.4mg in 1 oz
  108. Low Fat Sour Cream
    1.3mg in 1 tablespoon
  109. Cream Cheese
    1.3mg in 1 tbsp
  110. Cultured Sour Cream
    1.2mg in 1 tbsp
  111. Fat Free Sour Cream
    1.2mg in 1 tablespoon
  112. Breast Milk (Human)
    0.9mg in 1 fl oz
  113. Egg Yolks (Raw)
    0.9mg in 1 large
  114. Whipped Cream
    0.3mg in 1 tbsp
  115. Unsalted Butter
    0.3mg in 1 tbsp
  116. Salted Butter
    0.1mg in 1 pat (1 Inch sq, 1/3 Inch high)
  117. Whipped Butter (Salted)
    0mg in 1 pat (1 Inch sq, 1/3 Inch high)

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.