Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
Selling a product with magnesium? Generate a print-ready nutrition label from your recipe.
Showing 5051–5100 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5051 | Sweets, sugars, brown, contains sugar and sucralose | Sweets | 10.00 mg | 2% | CNF |
| 5052 | Grape juice, canned or bottled, unsweetened, with added vitamin C | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 5053 | Waxgourd (Chinese perserving melon), boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5054 | Rutabaga (swede), boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5055 | Carrot, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5056 | Asparagus, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5057 | Muffin, blueberry, commercial, reduced fat | Baked Products | 10.00 mg | 2% | CNF |
| 5058 | Mushroom, Maitake, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5059 | Clementine, raw | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 5060 | Sweets, pie fillings, blueberry, canned | Sweets | 10.00 mg | 2% | CNF |
| 5061 | Hearts of palm, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5062 | Alcohol, table wine, light | Beverages | 10.00 mg | 2% | CNF |
| 5063 | Alcohol, wine, cooking | Beverages | 10.00 mg | 2% | CNF |
| 5064 | Orange-strawberry-banana juice | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 5065 | Non-alcoholic, wine | Beverages | 10.00 mg | 2% | CNF |
| 5066 | Cereal, hot, Red River, prepared, Robin Hood | Breakfast cereals | 10.00 mg | 2% | CNF |
| 5067 | Tofu, silken, light, extra firm | Legumes and Legume Products | 10.00 mg | 2% | CNF |
| 5068 | Tofu, silken, light, firm | Legumes and Legume Products | 10.00 mg | 2% | CNF |
| 5069 | Jackfruit, canned, syrup pack | Fruits and fruit juices | 10.00 mg | 2% | CNF |
| 5070 | Cake, yellow, light, dry mix, unprepared | Baked Products | 10.00 mg | 2% | CNF |
| 5071 | Cake, pound, commercial, fat free | Baked Products | 10.00 mg | 2% | CNF |
| 5072 | Fast foods, dessert, burrito with fruit (apple or cherry) | Fast Foods | 10.00 mg | 2% | CNF |
| 5073 | Candies, bars, Skor | Sweets | 10.00 mg | 2% | CNF |
| 5074 | Pie, fried, lemon | Baked Products | 10.00 mg | 2% | CNF |
| 5075 | Pie, fried, cherry | Baked Products | 10.00 mg | 2% | CNF |
| 5076 | Pie crust, cookie-type, vanilla wafer, homemade, chilled | Baked Products | 10.00 mg | 2% | CNF |
| 5077 | Pie, fried, fruit (apple, blueberry, peach, strawberry) | Baked Products | 10.00 mg | 2% | CNF |
| 5078 | Muffin, blueberry, commercial | Baked Products | 10.00 mg | 2% | CNF |
| 5079 | Cake, yellow, regular, dry mix, unprepared | Baked Products | 10.00 mg | 2% | CNF |
| 5080 | Alcohol, table wine, white (11.5% alcohol by volume) | Beverages | 10.00 mg | 2% | CNF |
| 5081 | Alcohol, table wine, rosé (11.5% alcohol by volume) | Beverages | 10.00 mg | 2% | CNF |
| 5082 | Pepper, sweet, red, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5083 | Pepper, sweet, red, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5084 | Pepper, sweet, green, boiled, drained, with salt | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5085 | Turnip, frozen, unprepared | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5086 | Tomato, red, ripe, canned, whole | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5087 | Rutabaga (swede), boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5088 | Radish, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5089 | Pepper, sweet, green, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5090 | Pepper, sweet, green, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5091 | Onion, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5092 | Carrot, boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5093 | Asparagus, canned, drained solids | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5094 | Carrot, baby, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5095 | Waxgourd (Chinese perserving melon), boiled, drained | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5096 | Waxgourd (Chinese preserving melon), raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5097 | Tomato, green, raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5098 | Onion, frozen, whole, unprepared | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5099 | Coleslaw (cabbage salad), with dressing, homemade | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
| 5100 | Belgium endive (chicory, witloof), raw | Vegetables and Vegetable Products | 10.00 mg | 2% | CNF |
Need this on a label? Turn these foods into a print-ready Nutrition Facts label.
Make a labelBuild a recipe from any of these ingredients and export a print-ready FDA or Canada Nutrition Facts label. Free.