Nutrient Ranking Tool

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117 Dairy and Egg Products Highest in Magnesium

Ranked by a Common Serving Size
420mg Magnesium = 100% DV
  1. Nonfat Chocolate Yogurt
    (Yogurt Chocolate Nonfat Milk Fortified With Vitamin D)
    68mg (16% DV) in 1 container (6 oz)
    Database: Standard Release (Common) View
  2. High Fat Milk (3.7% Fat)
    (Milk Producer Fluid 3.7% Milkfat)
    63.4mg (15% DV) in 16oz glass
    Database: Standard Release (Common) View
  3. Hot Cocoa
    (Milk Chocolate Beverage Hot Cocoa Homemade)
    57.5mg (14% DV) in 1 cup
    Database: Standard Release (Common) View
  4. Skim Milk
    (Milk Nonfat Fluid With Added Vitamin A And Vitamin D (Fat Free Or Skim))
    53.9mg (13% DV) in 16oz glass
    Database: Standard Release (Common) View
  5. Low-Fat Milk 2%
    (Milk Reduced Fat Fluid 2% Milkfat With Added Vitamin A And Vitamin D)
    53.7mg (13% DV) in 16oz glass
    Database: Standard Release (Common) View
  6. Low-Fat Milk 1%
    (Milk Lowfat Fluid 1% Milkfat With Added Vitamin A And Vitamin D)
    53.7mg (13% DV) in 16oz glass
    Database: Standard Release (Common) View
  7. Grated Parmesan Cheese (Low-Sodium)
    (Cheese Parmesan Low Sodium)
    51mg (12% DV) in 1 cup, grated
    Database: Standard Release (Common) View
  8. Whole Milk
    (Milk Whole 3.25% Milkfat With Added Vitamin D)
    48.8mg (12% DV) in 16oz glass
    Database: Standard Release (Common) View
  9. Non-Fat Yogurt
    (Yogurt Plain Skim Milk)
    46.6mg (11% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  10. Low-Fat Yogurt
    (Yogurt Plain Low Fat)
    41.7mg (10% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  11. Nonfat Vanilla Yogurt
    (Yogurt Vanilla Non-Fat)
    39.2mg (9% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  12. Low Fat Fruit Yogurt (With Vitamin D)
    (Yogurt Fruit Low Fat 10 Grams Protein Per 8 Ounce Fortified With Vitamin D)
    36.8mg (9% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  13. Lowfat Chocolate Milk
    (Milk Chocolate Fluid Commercial Reduced Fat With Added Vitamin A And Vitamin D)
    35mg (8% DV) in 1 cup
    Database: Standard Release (Common) View
  14. Plain Yogurt
    (Yogurt Plain Whole Milk)
    29.4mg (7% DV) in 1 cup (8 fl oz)
    Database: Standard Release (Common) View
  15. Dehydrated Milk
    (Milk Dry Whole With Added Vitamin D)
    27.2mg (6% DV) in 1/4 cup
    Database: Standard Release (Common) View
  16. Lowfat Buttermilk
    (Milk Buttermilk Fluid Cultured Lowfat)
    27mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  17. Ricotta Cheese
    (Cheese Ricotta Whole Milk)
    24.8mg (6% DV) in 1/2 cup
    Database: Standard Release (Common) View
  18. Buttermilk
    (Milk Buttermilk Fluid Whole)
    24.5mg (6% DV) in 1 cup
    Database: Standard Release (Common) View
  19. Lowfat Greek Yogurt
    (Yogurt Greek Plain Lowfat)
    22mg (5% DV) in 1 container (7 oz)
    Database: Standard Release (Common) View
  20. Nonfat American Cheese
    (Cheese American Nonfat Or Fat Free)
    21.9mg (5% DV) in 1 serving
    Database: Standard Release (Common) View
  21. Gjetost Cheese
    (Cheese Gjetost)
    19.9mg (5% DV) in 1 oz
    Database: Standard Release (Common) View
  22. Sweet Whey Fluid
    (Whey Sweet Fluid)
    19.7mg (5% DV) in 1 cup
    Database: Standard Release (Common) View
  23. Nonfat Greek Yogurt
    (Yogurt Greek Plain Nonfat (Includes Foods For Usda's Food Distribution Program))
    18.7mg (4% DV) in 1 container
    Database: Standard Release (Common) View
  24. Lowfat Ricotta
    (Cheese Ricotta Part Skim Milk)
    18.6mg (4% DV) in 1/2 cup
    Database: Standard Release (Common) View
  25. Hard Goat Cheese
    (Cheese Goat Hard Type)
    15.3mg (4% DV) in 1 oz
    Database: Standard Release (Common) View
  26. Lowfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Lowfat)
    15mg (4% DV) in 1 container (5.3 oz)
    Database: Standard Release (Common) View
  27. Nonfat Greek Strawberry Yogurt
    (Yogurt Greek Strawberry Nonfat)
    15mg (4% DV) in 1 container (5.3 oz)
    Database: Standard Release (Common) View
  28. Nonfat Greek Vanilla Yogurt
    (Yogurt Greek Vanilla Nonfat)
    15mg (4% DV) in 1 container (5.3 oz)
    Database: Standard Release (Common) View
  29. Dried Sweet Whey Powder
    (Whey Sweet Dried)
    13.2mg (3% DV) in 1 tbsp
    Database: Standard Release (Common) View
  30. Ice Cream Cookie Sandwich
    13.1mg (3% DV) in 1 serving
    Database: Standard Release (Common) View
  31. Fatfree Chocolate Milk
    (Milk Chocolate Fat Free With Added Vitamin A And Vitamin D)
    13mg (3% DV) in 100 grams
    Database: Standard Release (Common) View
  32. Grated Parmesan (Hard)
    (Cheese Parmesan Hard)
    12.5mg (3% DV) in 1 oz
    Database: Standard Release (Common) View
  33. Nonfat Cottage Cheese
    (Cheese Cottage Nonfat Uncreamed Dry Large Or Small Curd)
    12.4mg (3% DV) in 4 oz
    Database: Standard Release (Common) View
  34. Romano Cheese
    (Cheese Romano)
    11.6mg (3% DV) in 1 oz
    Database: Standard Release (Common) View
  35. Greek Yogurt (Plain)
    (Yogurt Greek Plain Whole Milk)
    11mg (3% DV) in 100 grams
    Database: Standard Release (Common) View
  36. Soft Serve Chocolate Ice Cream
    (Ice Cream Soft Serve Chocolate)
    10.3mg (2% DV) in 1/2 cup
    Database: Standard Release (Common) View
  37. Lowfat Cottage Cheese (2%)
    (Cheese Cottage Lowfat 2% Milkfat)
    10.2mg (2% DV) in 4 oz
    Database: Standard Release (Common) View
  38. Gruyere Cheese
    (Cheese Gruyere)
    10.2mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  39. Fatfree Swiss Cheese
    (Cheese Swiss Nonfat Or Fat Free)
    10.1mg (2% DV) in 1 serving
    Database: Standard Release (Common) View
  40. Sweetened Condensed Milk
    (Milk Canned Condensed Sweetened)
    9.9mg (2% DV) in 1 fl oz
    Database: Standard Release (Common) View
  41. American Cheese Spread
    (Cheese Spread Pasteurized Process American)
    9.9mg (2% DV) in 1 slice
    Database: Standard Release (Common) View
  42. Grated Parmesan
    (Cheese Parmesan Grated)
    9.7mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  43. Mozzarella Cheese (Non-Fat Or Fat Free)
    (Cheese Mozzarella Nonfat)
    9.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  44. Swiss Cheese
    (Cheese Swiss)
    9.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  45. Cottage Cheese (Blended)
    (Cheese Cottage Creamed Large Or Small Curd)
    9mg (2% DV) in 4 oz
    Database: Standard Release (Common) View
  46. Queso Blanco
    (Cheese White Queso Blanco)
    8.7mg (2% DV) in 1/4 cup
    Database: Standard Release (Common) View
  47. Evaporated Milk
    (Milk Canned Evaporated Nonfat With Added Vitamin A And Vitamin D)
    8.6mg (2% DV) in 1 fl oz
    Database: Standard Release (Common) View
  48. Cold Pack American Cheese
    (Cheese Food Cold Pack American)
    8.5mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  49. Edam Cheese
    (Cheese Edam)
    8.5mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  50. Roquefort
    (Cheese Roquefort)
    8.5mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  51. Light Whipping Cream
    (Cream Fluid Light Whipping)
    8.4mg (2% DV) in 1 cup, whipped
    Database: Standard Release (Common) View
  52. Processed Swiss Cheese
    (Cheese Pasteurized Process Swiss)
    8.2mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  53. Gouda Cheese
    (Cheese Gouda)
    8.2mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  54. Provolone Cheese
    (Cheese Provolone)
    8mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  55. Low Fat Provolone
    (Cheese Provolone Reduced Fat)
    8mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  56. Cottage Cheese (Blended With Fruit)
    (Cheese Cottage Creamed With Fruit)
    7.9mg (2% DV) in 4 oz
    Database: Standard Release (Common) View
  57. Monterey Cheese
    (Cheese Monterey)
    7.7mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  58. Cheddar Cheese
    (Cheese Cheddar (Includes Foods For Usda's Food Distribution Program))
    7.7mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  59. Low-Sodium Cheddar Cheese
    (Cheese Low-Sodium Cheddar Or Colby)
    7.7mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  60. Mozzarella (Hard And Lowfat)
    (Cheese Mozzarella Low Moisture Part-Skim)
    7.7mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  61. Muenster Cheese
    (Cheese Muenster)
    7.7mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  62. American Cheese
    (Cheese Food Pasteurized Process American Vitamin D Fortified)
    7.7mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  63. Sharp Cheddar Cheese
    (Cheese Cheddar Sharp Sliced)
    7.6mg (2% DV) in 1 slice (1 oz)
    Database: Standard Release (Common) View
  64. Processed American Cheese (With Vitamin D)
    (Cheese Pasteurized Process American Fortified With Vitamin D)
    7.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  65. Colby Cheese
    (Cheese Colby)
    7.4mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  66. Queso Fresco
    (Cheese Fresh Queso Fresco)
    7.2mg (2% DV) in 1/4 cup
    Database: Standard Release (Common) View
  67. Mexican Blend Cheese
    (Cheese Mexican Blend)
    7mg (2% DV) in 1/4 cup shredded
    Database: Standard Release (Common) View
  68. Port De Salut Cheese
    (Cheese Port De Salut)
    6.8mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  69. Brick Cheese
    (Cheese Brick)
    6.8mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  70. Egg Omelet
    (Egg Whole Cooked Omelet)
    6.7mg (2% DV) in 1 large
    Database: Standard Release (Common) View
  71. Scrambled Eggs
    (Egg Whole Cooked Scrambled)
    6.7mg (2% DV) in 1 large
    Database: Standard Release (Common) View
  72. Mozzarella (Lowfat)
    (Cheese Mozzarella Part Skim Milk)
    6.5mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  73. Queso Chihuahua
    (Cheese Mexican Queso Chihuahua)
    6.5mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  74. Blue Cheese
    (Cheese Blue)
    6.5mg (2% DV) in 1 oz
    Database: Standard Release (Common) View
  75. Caraway Cheese
    (Cheese Caraway)
    6.2mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  76. Eggs (Raw)
    (Egg Whole Raw Fresh)
    6mg (1% DV) in 1 large
    Database: Standard Release (Common) View
  77. Mozzarella (Hard)
    (Cheese Mozzarella Whole Milk Low Moisture)
    6mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  78. Chesire Cheese
    (Cheese Cheshire)
    6mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  79. Fried Eggs
    (Egg Whole Cooked Fried)
    6mg (1% DV) in 1 large
    Database: Standard Release (Common) View
  80. Poached Eggs
    (Egg Whole Cooked Poached)
    6mg (1% DV) in 1 large
    Database: Standard Release (Common) View
  81. Dried Whey Powder (Acid)
    (Whey Acid Dried)
    5.8mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
  82. Mozzarella
    (Cheese Mozzarella Whole Milk)
    5.7mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  83. Egg White Powder
    (Egg White Dried Stabilized Glucose Reduced)
    5.7mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
  84. Brie Cheese
    (Cheese Brie)
    5.7mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  85. Camambert
    (Cheese Camembert)
    5.7mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  86. Feta Cheese
    (Cheese Feta)
    5.4mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  87. Hard Boiled Eggs
    (Egg Whole Cooked Hard-Boiled)
    5mg (1% DV) in 1 large
    Database: Standard Release (Common) View
  88. Processed Pimento Cheese
    (Cheese Pasteurized Process Pimento)
    4.6mg (1% DV) in 1 slice (3/4 oz)
    Database: Standard Release (Common) View
  89. Cheddar Cheese (Non-Fat Or Fat Free)
    (Cheese Cheddar Nonfat Or Fat Free)
    4.5mg (1% DV) in 1 serving
    Database: Standard Release (Common) View
  90. Soft Goat Cheese
    (Cheese Goat Soft Type)
    4.5mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  91. Lowfat Cheddar Cheese
    (Cheese Low Fat Cheddar Or Colby)
    4.5mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  92. Goat Milk
    (Milk Goat Fluid With Added Vitamin D)
    4.3mg (1% DV) in 1 fl oz
    Database: Standard Release (Common) View
  93. Fontina Cheese
    (Cheese Fontina)
    4mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  94. Fat Free Cream Cheese
    (Cheese Cream Fat Free)
    4mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
  95. Limburger Cheese
    (Cheese Limburger)
    3.8mg (1% DV) in 1 cubic inch
    Database: Standard Release (Common) View
  96. Tilsit Cheese
    (Cheese Tilsit)
    3.7mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  97. Egg Whites (Raw)
    (Egg White Raw Fresh)
    3.6mg (1% DV) in 1 large
    Database: Standard Release (Common) View
  98. Half And Half Cream
    (Cream Fluid Half And Half)
    3mg (1% DV) in 1 fl oz
    Database: Standard Release (Common) View
  99. Neufchatel Cheese
    (Cheese Neufchatel)
    2.8mg (1% DV) in 1 oz
    Database: Standard Release (Common) View
  100. Light Cream (Coffe Cream)
    (Cream Fluid Light (Coffee Cream Or Table Cream))
    2.7mg (1% DV) in 1 fl oz
    Database: Standard Release (Common) View
  101. Shredded Parmesan
    (Cheese Parmesan Shredded)
    2.6mg (1% DV) in 1 tbsp
    Database: Standard Release (Common) View
  102. Heavy Whipping Cream
    (Cream Fluid Heavy Whipping)
    2.1mg in 1 fl oz
    Database: Standard Release (Common) View
  103. Queso Cotija
    (Cheese Mexican Queso Cotija)
    1.9mg in 2 tsp
    Database: Standard Release (Common) View
  104. Imitation Sour Cream
    (Sour Cream Imitation Cultured)
    1.7mg in 1 oz
    Database: Standard Release (Common) View
  105. Dried Eggs
    (Egg Whole Dried)
    1.7mg in 1 tbsp
    Database: Standard Release (Common) View
  106. Lowfat Sour Cream
    (Cream Sour Reduced Fat Cultured)
    1.5mg in 1 tbsp
    Database: Standard Release (Common) View
  107. Lowfat Cottage Cheese (1%)
    (Cheese Cottage Lowfat 1% Milkfat)
    1.4mg in 1 oz
    Database: Standard Release (Common) View
  108. Cream Cheese
    (Cheese Cream)
    1.3mg in 1 tbsp
    Database: Standard Release (Common) View
  109. Low Fat Sour Cream
    (Sour Cream Reduced Fat)
    1.3mg in 1 tablespoon
    Database: Standard Release (Common) View
  110. Fat Free Sour Cream
    (Sour Cream Fat Free)
    1.2mg in 1 tablespoon
    Database: Standard Release (Common) View
  111. Cultured Sour Cream
    (Cream Sour Cultured)
    1.2mg in 1 tbsp
    Database: Standard Release (Common) View
  112. Breast Milk (Human)
    (Milk Human Mature Fluid (For Reference Only))
    0.9mg in 1 fl oz
    Database: Standard Release (Common) View
  113. Egg Yolks (Raw)
    (Egg Yolk Raw Fresh)
    0.9mg in 1 large
    Database: Standard Release (Common) View
  114. Whipped Cream
    (Cream Whipped Cream Topping Pressurized)
    0.3mg in 1 tbsp
    Database: Standard Release (Common) View
  115. Unsalted Butter
    (Butter Without Salt)
    0.3mg in 1 tbsp
    Database: Standard Release (Common) View
  116. Salted Butter
    (Butter Salted)
    0.1mg in 1 pat (1 inch sq, 1/3 inch high)
    Database: Standard Release (Common) View
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