Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
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Dairy and Egg Products Highest in Magnesium

118 results
Name
Magnesium
Data source
+ 1
Nonfat Chocolate Yogurt (Yogurt, chocolate, nonfat milk, fortified with vitamin D) 1 container (6 oz)
68mg (16% DV)
Standard Release (Common)
+ 2
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
63.4mg (15% DV)
Standard Release (Common)
+ 3
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
57.5mg (14% DV)
Standard Release (Common)
+ 4
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
53.9mg (13% DV)
Standard Release (Common)
+ 5
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
53.7mg (13% DV)
Standard Release (Common)
+ 6
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
53.7mg (13% DV)
Standard Release (Common)
+ 7
Grated Parmesan Cheese (Low-Sodium) (Cheese, parmesan, low sodium) 1 cup, grated
51mg (12% DV)
Standard Release (Common)
+ 8
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
48.8mg (12% DV)
Standard Release (Common)
+ 9
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
46.6mg (11% DV)
Standard Release (Common)
+ 10
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
41.7mg (10% DV)
Standard Release (Common)
+ 11
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
39.2mg (9% DV)
Standard Release (Common)
+ 12
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
36.8mg (9% DV)
Standard Release (Common)
+ 13
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
35mg (8% DV)
Standard Release (Common)
+ 14
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
29.4mg (7% DV)
Standard Release (Common)
+ 15
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
27.2mg (6% DV)
Standard Release (Common)
+ 16
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
27mg (6% DV)
Standard Release (Common)
+ 17
Ricotta Cheese (Cheese, ricotta, whole milk) 1/2 cup
24.8mg (6% DV)
Standard Release (Common)
+ 18
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
24.5mg (6% DV)
Standard Release (Common)
+ 19
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
22mg (5% DV)
Standard Release (Common)
+ 20
Nonfat American Cheese (Cheese, American, nonfat or fat free) 1 serving
21.9mg (5% DV)
Standard Release (Common)
+ 21
Gjetost Cheese (Cheese, gjetost) 1 oz
19.9mg (5% DV)
Standard Release (Common)
+ 22
Sweet Whey Fluid (Whey, sweet, fluid) 1 cup
19.7mg (5% DV)
Standard Release (Common)
+ 23
Non Fat Greek Yogurt (Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)) 1 container
18.7mg (4% DV)
Standard Release (Common)
+ 24
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
18.6mg (4% DV)
Standard Release (Common)
+ 25
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
15.3mg (4% DV)
Standard Release (Common)
+ 26
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
15mg (4% DV)
Standard Release (Common)
+ 27
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
15mg (4% DV)
Standard Release (Common)
+ 28
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
15mg (4% DV)
Standard Release (Common)
+ 29
Dried Sweet Whey Powder (Whey, sweet, dried) 1 tbsp
13.2mg (3% DV)
Standard Release (Common)
+ 30
Ice cream cookie sandwich 1 serving
13.1mg (3% DV)
Standard Release (Common)
+ 31
Fat Free Chocolate Milk (Milk, chocolate, fat free, with added vitamin A and vitamin D) 100 grams
13mg (3% DV)
Standard Release (Common)
+ 32
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
12.5mg (3% DV)
Standard Release (Common)
+ 33
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
12.4mg (3% DV)
Standard Release (Common)
+ 34
Romano Cheese (Cheese, romano) 1 oz
11.6mg (3% DV)
Standard Release (Common)
+ 35
Plain Greek Yogurt (Full Fat) (Yogurt, Greek, plain, whole milk) 100 grams
11mg (3% DV)
Standard Release (Common)
+ 36
Soft Serve Chocolate Ice Cream (Ice cream, soft serve, chocolate) 1/2 cup
10.3mg (2% DV)
Standard Release (Common)
+ 37
Gruyere Cheese (Cheese, gruyere) 1 oz
10.2mg (2% DV)
Standard Release (Common)
+ 38
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
10.2mg (2% DV)
Standard Release (Common)
+ 39
Fat Free Swiss Cheese (Cheese, Swiss, nonfat or fat free) 1 serving
10.1mg (2% DV)
Standard Release (Common)
+ 40
Sweetened Condensed Milk (Milk, canned, condensed, sweetened) 1 fl oz
9.9mg (2% DV)
Standard Release (Common)
+ 41
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
9.9mg (2% DV)
Standard Release (Common)
+ 42
Grated Parmesan (Cheese, parmesan, grated) 1 oz
9.7mg (2% DV)
Standard Release (Common)
+ 43
Mozzarella Cheese (Non-Fat Or Fat Free) (Cheese, mozzarella, nonfat) 1 oz
9.4mg (2% DV)
Standard Release (Common)
+ 44
Swiss Cheese (Cheese, swiss) 1 oz
9.4mg (2% DV)
Standard Release (Common)
+ 45
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
9mg (2% DV)
Standard Release (Common)
+ 46
Queso Blanco (Cheese, white, queso blanco) 1/4 cup
8.7mg (2% DV)
Standard Release (Common)
+ 47
Evaporated Milk (Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D) 1 fl oz
8.6mg (2% DV)
Standard Release (Common)
+ 48
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
8.5mg (2% DV)
Standard Release (Common)
+ 49
Roquefort (Cheese, roquefort) 1 oz
8.5mg (2% DV)
Standard Release (Common)
+ 50
Edam Cheese (Cheese, edam) 1 oz
8.5mg (2% DV)
Standard Release (Common)
+ 51
Light Whipping Cream (Cream, fluid, light whipping) 1 cup, whipped
8.4mg (2% DV)
Standard Release (Common)
+ 52
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
8.2mg (2% DV)
Standard Release (Common)
+ 53
Gouda Cheese (Cheese, gouda) 1 oz
8.2mg (2% DV)
Standard Release (Common)
+ 54
Provolone Cheese (Cheese, provolone) 1 oz
8mg (2% DV)
Standard Release (Common)
+ 55
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
8mg (2% DV)
Standard Release (Common)
+ 56
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
7.9mg (2% DV)
Standard Release (Common)
+ 57
Monterey Cheese (Cheese, monterey) 1 oz
7.7mg (2% DV)
Standard Release (Common)
+ 58
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
7.7mg (2% DV)
Standard Release (Common)
+ 59
Muenster Cheese (Cheese, muenster) 1 oz
7.7mg (2% DV)
Standard Release (Common)
+ 60
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
7.7mg (2% DV)
Standard Release (Common)
+ 61
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
7.7mg (2% DV)
Standard Release (Common)
+ 62
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
7.7mg (2% DV)
Standard Release (Common)
+ 63
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
7.6mg (2% DV)
Standard Release (Common)
+ 64
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
7.4mg (2% DV)
Standard Release (Common)
+ 65
Colby Cheese (Cheese, colby) 1 oz
7.4mg (2% DV)
Standard Release (Common)
+ 66
Queso Fresco (Cheese, fresh, queso fresco) 1/4 cup
7.2mg (2% DV)
Standard Release (Common)
+ 67
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
7mg (2% DV)
Standard Release (Common)
+ 68
Port De Salut Cheese (Cheese, port de salut) 1 oz
6.8mg (2% DV)
Standard Release (Common)
+ 69
Brick Cheese (Cheese, brick) 1 oz
6.8mg (2% DV)
Standard Release (Common)
+ 70
Egg Omelet (Egg, whole, cooked, omelet) 1 large
6.7mg (2% DV)
Standard Release (Common)
+ 71
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
6.7mg (2% DV)
Standard Release (Common)
+ 72
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
6.5mg (2% DV)
Standard Release (Common)
+ 73
Blue Cheese (Cheese, blue) 1 oz
6.5mg (2% DV)
Standard Release (Common)
+ 74
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
6.5mg (2% DV)
Standard Release (Common)
+ 75
Caraway Cheese (Cheese, caraway) 1 oz
6.2mg (1% DV)
Standard Release (Common)
+ 76
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
6mg (1% DV)
Standard Release (Common)
+ 77
Poached Eggs (Egg, whole, cooked, poached) 1 large
6mg (1% DV)
Standard Release (Common)
+ 78
Fried Eggs (Egg, whole, cooked, fried) 1 large
6mg (1% DV)
Standard Release (Common)
+ 79
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
6mg (1% DV)
Standard Release (Common)
+ 80
Cheshire Cheese (Cheese, cheshire) 1 oz
6mg (1% DV)
Standard Release (Common)
+ 81
Dried Whey Powder (Acid) (Whey, acid, dried) 1 tbsp
5.8mg (1% DV)
Standard Release (Common)
+ 82
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
5.7mg (1% DV)
Standard Release (Common)
+ 83
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
5.7mg (1% DV)
Standard Release (Common)
+ 84
Brie Cheese (Cheese, brie) 1 oz
5.7mg (1% DV)
Standard Release (Common)
+ 85
Camambert (Cheese, camembert) 1 oz
5.7mg (1% DV)
Standard Release (Common)
+ 86
Feta Cheese (Cheese, feta) 1 oz
5.4mg (1% DV)
Standard Release (Common)
+ 87
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
5mg (1% DV)
Standard Release (Common)
+ 88
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
4.6mg (1% DV)
Standard Release (Common)
+ 89
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
4.5mg (1% DV)
Standard Release (Common)
+ 90
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
4.5mg (1% DV)
Standard Release (Common)
+ 91
Cheddar Cheese (Non-Fat Or Fat Free) (Cheese, cheddar, nonfat or fat free) 1 serving
4.5mg (1% DV)
Standard Release (Common)
+ 92
Goat Milk (Milk, goat, fluid, with added vitamin D) 1 fl oz
4.3mg (1% DV)
Standard Release (Common)
+ 93
Fontina Cheese (Cheese, fontina) 1 oz
4mg (1% DV)
Standard Release (Common)
+ 94
Fat Free Cream Cheese (Cheese, cream, fat free) 1 tbsp
4mg (1% DV)
Standard Release (Common)
+ 95
Limburger Cheese (Cheese, limburger) 1 cubic inch
3.8mg (1% DV)
Standard Release (Common)
+ 96
Tilsit Cheese (Cheese, tilsit) 1 oz
3.7mg (1% DV)
Standard Release (Common)
+ 97
Raw Egg Whites (Egg, white, raw, fresh) 1 large
3.6mg (1% DV)
Standard Release (Common)
+ 98
Half And Half Cream (Cream, fluid, half and half) 1 fl oz
3mg (1% DV)
Standard Release (Common)
+ 99
Neufchatel Cheese (Cheese, neufchatel) 1 oz
2.8mg (1% DV)
Standard Release (Common)
+ 100
Light Cream (Coffe Cream) (Cream, fluid, light (coffee cream or table cream)) 1 fl oz
2.7mg (1% DV)
Standard Release (Common)
+ 101
Shredded Parmesan (Cheese, parmesan, shredded) 1 tbsp
2.6mg (1% DV)
Standard Release (Common)
+ 102
Heavy Whipping Cream (Cream, fluid, heavy whipping) 1 fl oz
2.1mg (0% DV)
Standard Release (Common)
+ 103
Queso Cotija (Cheese, mexican, queso cotija) 2 tsp
1.9mg (0% DV)
Standard Release (Common)
+ 104
Imitation Sour Cream (Sour cream, imitation, cultured) 1 oz
1.7mg (0% DV)
Standard Release (Common)
+ 105
Dried Eggs (Egg, whole, dried) 1 tbsp
1.7mg (0% DV)
Standard Release (Common)
+ 106
Lowfat Sour Cream (Cream, sour, reduced fat, cultured) 1 tbsp
1.5mg (0% DV)
Standard Release (Common)
+ 107
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
1.4mg (0% DV)
Standard Release (Common)
+ 108
Low Fat Sour Cream (Sour cream, reduced fat) 1 tablespoon
1.3mg (0% DV)
Standard Release (Common)
+ 109
Cream Cheese (Cheese, cream) 1 tbsp
1.3mg (0% DV)
Standard Release (Common)
+ 110
Cultured Sour Cream (Cream, sour, cultured) 1 tbsp
1.2mg (0% DV)
Standard Release (Common)
+ 111
Fat Free Sour Cream (Sour cream, fat free) 1 tablespoon
1.2mg (0% DV)
Standard Release (Common)
+ 112
Breast Milk (Human) (Milk, human, mature, fluid) 1 fl oz
0.9mg (0% DV)
Standard Release (Common)
+ 113
Raw Egg Yolks (Egg, yolk, raw, fresh) 1 large
0.9mg (0% DV)
Standard Release (Common)
+ 114
Whipped Cream (Cream, whipped, cream topping, pressurized) 1 tbsp
0.3mg (0% DV)
Standard Release (Common)
+ 115
Unsalted Butter (Butter, without salt) 1 tbsp
0.3mg (0% DV)
Standard Release (Common)
+ 116
Salted Butter (Butter, salted) 1 pat (1 inch sq, 1/3 inch high)
0.1mg (0% DV)
Standard Release (Common)
+ 117
Whipped Butter (Salted) (Butter, whipped, with salt) 1 pat (1 inch sq, 1/3 inch high)
0mg (0% DV)
Standard Release (Common)
+ 118
Ghee (Clarified Butter) (Butter oil, anhydrous) 1 tbsp
0mg (0% DV)
Standard Release (Common)