Top Meats High in Magnesium

About Meats and Magnesium

Most meats are fairly low in magnesium, but some contain more than others.

Some of the highest magnesium meats include anchovy, crab meat, canned tuna, trout, turkey, chicken breast, chicken, salmon, pork and shrimp. Other magnesium rich meats are beef, sausage, clams, ham, spam and raw bacon.

We calculated the top meats for magnesium by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 16 meats highest in magnesium.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Anchovy (raw)

image of anchovy

In 1 ounce, anchovy has 12mg of magnesium, or about 4% of daily values for women and 3% for men.
Magnesium
12mg in
1 ounce (28.333333333333g)
63mg in
200 Calories (153g)
4%
3%
20%
16%
Complete nutrition for Anchovy

Crab Meat

image of crab meat

1 cup of crab meat contains 49mg of magnesium, or about 16% of daily values for women and 12% for men.
Magnesium
49mg in
1 cup (135g)
87mg in
200 Calories (241g)
16%
12%
28%
22%
Complete nutrition for Crab Meat

Canned Tuna

image of canned tuna

In 1 ounce, canned tuna has 9.4mg of magnesium, or about 3% of daily values for women and 2% for men.
Magnesium
9.4mg in
1 ounce (28.35g)
52mg in
200 Calories (156g)
3%
2%
17%
13%
Complete nutrition for Canned Tuna

Trout (cooked)

image of trout

1 small trout contains 35mg of magnesium, or about 11% of daily values for women and 9% for men.
Magnesium
35mg in
1 small (113g)
30mg in
200 Calories (98g)
11%
9%
10%
8%
Complete nutrition for Trout

Turkey (cooked)

image of turkey

In 1 lb, turkey has 136mg of magnesium, or about 44% of daily values for women and 34% for men.
Magnesium
136mg in
1 lb (453.6g)
32mg in
200 Calories (106g)
44%
34%
10%
8%
Complete nutrition for Turkey

Chicken Breast (cooked)

image of chicken breast

1 cup of chicken breast contains 41mg of magnesium, or about 13% of daily values for women and 10% for men.
Magnesium
41mg in
1 cup (140g)
35mg in
200 Calories (121g)
13%
10%
11%
9%
Complete nutrition for Chicken Breast

Chicken (ground)

image of chicken

In 1 ounce, chicken has 7.9mg of magnesium, or about 3% of daily values for women and 2% for men.
Magnesium
7.9mg in
1 ounce (28.333333333333g)
30mg in
200 Calories (106g)
3%
2%
10%
7%
Complete nutrition for Chicken

Salmon (raw)

image of salmon

1 ounce of salmon contains 7.7mg of magnesium, or about 2% for adults.
Magnesium
7.7mg in
1 ounce (28.333333333333g)
43mg in
200 Calories (157g)
2%
2%
14%
11%
Complete nutrition for Salmon

Pork (ground)

image of pork

In 1 ounce, pork has 6.8mg of magnesium, or about 2% for adults.
Magnesium
6.8mg in
1 ounce (28.333333333333g)
16mg in
200 Calories (67g)
2%
2%
5%
4%
Complete nutrition for Pork

Shrimp (raw)

image of shrimp

1 medium shrimp contains 1.3mg of magnesium, or about 0% for adults.
Magnesium
1.3mg in
1 medium (6g)
62mg in
200 Calories (282g)
0%
0%
20%
15%
Complete nutrition for Shrimp

Beef (ground)

image of beef

In 1 ounce, beef has 5.4mg of magnesium, or about 2% of daily values for women and 1% for men.
Magnesium
5.4mg in
1 ounce (28.333333333333g)
14mg in
200 Calories (72g)
2%
1%
4%
3%
Complete nutrition for Beef

Sausage (cooked)

image of sausage

1 link of sausage contains 17mg of magnesium, or about 5% of daily values for women and 4% for men.
Magnesium
17mg in
1 link (87g)
12mg in
200 Calories (62g)
5%
4%
4%
3%
Complete nutrition for Sausage

Clams (cooked)

image of clams

In 1 ounce, clam has 5.1mg of magnesium, or about 2% of daily values for women and 1% for men.
Magnesium
5.1mg in
1 ounce (28.333333333333g)
24mg in
200 Calories (135g)
2%
1%
8%
6%
Complete nutrition for Clams

Ham

image of ham

1 ounce of ham contains 4.5mg of magnesium, or about 1% for adults.
Magnesium
4.5mg in
1 ounce (28.35g)
12mg in
200 Calories (76g)
1%
1%
4%
3%
Complete nutrition for Ham

Spam

image of spam

In 1 ounce, spam has 3.9mg of magnesium, or about 1% for adults.
Magnesium
3.9mg in
1 ounce (28g)
9.6mg in
200 Calories (68g)
1%
1%
3%
2%
Complete nutrition for Spam

Raw Bacon (raw)

image of raw bacon

1 slice of raw bacon contains 3.1mg of magnesium, or about 1% for adults.
Magnesium
3.1mg in
1 slice (26g)
5.9mg in
200 Calories (49g)
1%
1%
2%
1%
Complete nutrition for Raw Bacon


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