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101 Dairy and Egg Products Highest in Magnesium

Ranked by a serving size.
420mg Magnesium = 100% DV
  1. Nonfat Chocolate Yogurt
    68mg (16% DV) in 1 container (6 oz)
  2. Dulce De Leche
    66.9mg (16% DV) in 1 cup
  3. High Fat Milk (3.7% Fat)
    63.4mg (15% DV) in 16oz glass
  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. Whole Milk
    48.8mg (12% DV) in 16oz glass
  8. Eggnog
    48.3mg (11% DV) in 1 cup
  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. Low Fat Fruit Yogurt (with Vitamin D)
    36.8mg (9% DV) in 1 cup (8 fl oz)
  13. Lowfat Chocolate Milk
    35mg (8% DV) in 1 cup
  14. Plain Yogurt
    29.4mg (7% DV) in 1 cup (8 fl oz)
  15. Dehydrated Milk
    27.2mg (6% DV) in 1/4 cup
  16. Lowfat Buttermilk
    27mg (6% DV) in 1 cup
  17. Whey Acid Fluid
    24.6mg (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. Ice Cream Sandwich
    20.3mg (5% DV) in 1 serving
  22. Gjetost Cheese
    19.9mg (5% DV) in 1 oz
  23. Sweet Whey Fluid
    19.7mg (5% DV) in 1 cup
  24. Nonfat Greek Yogurt
    18.7mg (4% DV) in 1 container
  25. Lowfat Ricotta
    18.6mg (4% DV) in 1/2 cup
  26. Hard Goat Cheese
    15.3mg (4% DV) in 1 oz
  27. Lowfat Greek Strawberry Yogurt
    15mg (4% DV) in 1 container (5.3 oz)
  28. Nonfat Greek Strawberry Yogurt
    15mg (4% DV) in 1 container (5.3 oz)
  29. Nonfat Greek Vanilla Yogurt
    15mg (4% DV) in 1 container (5.3 oz)
  30. Ricotta Cheese
    13.6mg (3% DV) in 1/2 cup
  31. Dried Sweet Whey Powder
    13.2mg (3% DV) in 1 tbsp
  32. Ice Cream Cookie Sandwich
    13.1mg (3% DV) in 1 serving
  33. Grated Parmesan (hard)
    12.5mg (3% DV) in 1 oz
  34. Romano Cheese
    11.6mg (3% DV) in 1 oz
  35. Soft Serve Chocolate Ice Cream
    10.3mg (2% DV) in 1/2 cup
  36. Gruyere Cheese
    10.2mg (2% DV) in 1 oz
  37. Lowfat Cottage Cheese (2%)
    10.2mg (2% DV) in 4 oz
  38. Fatfree Swiss Cheese
    10.1mg (2% DV) in 1 serving
  39. Sweetened Condensed Milk
    9.9mg (2% DV) in 1 fl oz
  40. American Cheese Spread
    9.9mg (2% DV) in 1 slice
  41. Grated Parmesan
    9.7mg (2% DV) in 1 oz
  42. Swiss Cheese
    9.4mg (2% DV) in 1 oz
  43. Cottage Cheese (blended)
    9mg (2% DV) in 4 oz
  44. Queso Blanco
    8.7mg (2% DV) in 1/4 cup
  45. Evaporated Milk
    8.6mg (2% DV) in 1 fl oz
  46. Roquefort
    8.5mg (2% DV) in 1 oz
  47. Light Whipping Cream
    8.4mg (2% DV) in 1 cup, whipped
  48. Gouda Cheese
    8.2mg (2% DV) in 1 oz
  49. Provolone Cheese
    8mg (2% DV) in 1 oz
  50. Low Fat Provolone
    8mg (2% DV) in 1 oz
  51. Cheddar Cheese
    7.7mg (2% DV) in 1 oz
  52. Monterey Cheese
    7.7mg (2% DV) in 1 oz
  53. Mozzarella (hard And Lowfat)
    7.7mg (2% DV) in 1 oz
  54. American Cheese
    7.7mg (2% DV) in 1 oz
  55. Low-sodium Cheddar Cheese
    7.7mg (2% DV) in 1 oz
  56. Sharp Cheddar Cheese
    7.6mg (2% DV) in 1 slice (1 oz)
  57. Colby Cheese
    7.4mg (2% DV) in 1 oz
  58. Processed American Cheese (with Vitamin D)
    7.4mg (2% DV) in 1 oz
  59. Queso Fresco
    7.2mg (2% DV) in 1/4 cup
  60. Mexican Blend Cheese
    7mg (2% DV) in 1/4 cup shredded
  61. Port De Salut Cheese
    6.8mg (2% DV) in 1 oz
  62. Egg Omelet
    6.7mg (2% DV) in 1 large
  63. Scrambled Eggs
    6.7mg (2% DV) in 1 large
  64. Blue Cheese
    6.5mg (2% DV) in 1 oz
  65. Mozzarella (lowfat)
    6.5mg (2% DV) in 1 oz
  66. Queso Chihuahua
    6.5mg (2% DV) in 1 oz
  67. Eggs (raw)
    6mg (1% DV) in 1 large
  68. Poached Eggs
    6mg (1% DV) in 1 large
  69. Fried Eggs
    6mg (1% DV) in 1 large
  70. Mozzarella (hard)
    6mg (1% DV) in 1 oz
  71. Dried Whey Powder (acid)
    5.8mg (1% DV) in 1 tbsp
  72. Brie Cheese
    5.7mg (1% DV) in 1 oz
  73. Camambert
    5.7mg (1% DV) in 1 oz
  74. Mozzarella
    5.7mg (1% DV) in 1 oz
  75. Feta Cheese
    5.4mg (1% DV) in 1 oz
  76. Hard Boiled Eggs
    5mg (1% DV) in 1 large
  77. Processed Pimento Cheese
    4.6mg (1% DV) in 1 slice (3/4 oz)
  78. Soft Goat Cheese
    4.5mg (1% DV) in 1 oz
  79. Lowfat Cheddar Cheese
    4.5mg (1% DV) in 1 oz
  80. Cheddar Cheese (non-fat Or Fat Free)
    4.5mg (1% DV) in 1 serving
  81. Goat Milk
    4.3mg (1% DV) in 1 fl oz
  82. Fat Free Cream Cheese
    4mg (1% DV) in 1 tbsp
  83. Limburger Cheese
    3.8mg (1% DV) in 1 cubic inch
  84. Tilsit Cheese
    3.7mg (1% DV) in 1 oz
  85. Egg Whites (raw)
    3.6mg (1% DV) in 1 large
  86. Half And Half Cream
    3mg (1% DV) in 1 fl oz
  87. Shredded Parmesan
    2.6mg (1% DV) in 1 tbsp
  88. Heavy Whipping Cream
    2.1mg in 1 fl oz
  89. Queso Cotija
    1.9mg in 2 tsp
  90. Dried Eggs
    1.7mg in 1 tbsp
  91. Lowfat Sour Cream
    1.5mg in 1 tbsp
  92. Lowfat Cottage Cheese (1%)
    1.4mg in 1 oz
  93. Low Fat Sour Cream
    1.3mg in 1 tablespoon
  94. Cream Cheese
    1.3mg in 1 tbsp
  95. Cultured Sour Cream
    1.2mg in 1 tbsp
  96. Fat Free Sour Cream
    1.2mg in 1 tablespoon
  97. Breast Milk (human)
    0.9mg in 1 fl oz
  98. Egg Yolks (raw)
    0.9mg in 1 large
  99. Whipped Cream
    0.3mg in 1 tbsp
  100. Unsalted Butter
    0.3mg in 1 tbsp
  101. Salted Butter
    0.1mg in 1 pat (1 Inch sq, 1/3 Inch high)

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