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 5901–5950 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5901 | Sauce, pepper or hot, ready-to-serve | Soups, Sauces and Gravies | 5.00 mg | 1% | CNF |
| 5902 | Salad dressing, french, commercial, regular | Fats and Oils | 5.00 mg | 1% | CNF |
| 5903 | Salad dressing, italian, commercial, regular | Fats and Oils | 5.00 mg | 1% | CNF |
| 5904 | Vanilla extract, imitation, with alcohol | Spices and Herbs | 5.00 mg | 1% | CNF |
| 5905 | Vinegar, cider | Spices and Herbs | 5.00 mg | 1% | CNF |
| 5906 | Apples, gala, with skin, raw | Fruits and Fruit Juices | 4.95 mg | 1% | USDA_FF |
| 5907 | Apple juice, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 4.86 mg | 1% | USDA_FF |
| 5908 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% | USDA_FF |
| 5909 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% | USDA_FF |
| 5910 | Apples, red delicious, with skin, raw | Fruits and Fruit Juices | 4.70 mg | 1% | USDA_FF |
| 5911 | Apples, fuji, with skin, raw | Fruits and Fruit Juices | 4.67 mg | 1% | USDA_FF |
| 5912 | Cranberry juice, not fortified, from concentrate, shelf stable | Fruits and Fruit Juices | 4.38 mg | 1% | USDA_FF |
| 5913 | Grape juice, white, with added vitamin C, from concentrate, shelf stable | Fruits and Fruit Juices | 4.27 mg | 1% | USDA_FF |
| 5914 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 4.20 mg | 1% | USDA_FF |
| 5915 | Apples, honeycrisp, with skin, raw | Fruits and Fruit Juices | 4.15 mg | 1% | USDA_FF |
| 5916 | Soup, onion, dry, mix, prepared with water | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 5917 | Alcoholic beverage, malt beer, hard lemonade | Beverages | 4.00 mg | 1% | USDA_SR |
| 5918 | Beverages, coffee, instant, regular, prepared with water | Beverages | 4.00 mg | 1% | USDA_SR |
| 5919 | Cranberry-orange relish, canned | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5920 | Blueberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5921 | Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS | Breakfast Cereals | 4.00 mg | 1% | USDA_SR |
| 5922 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, ready-to-feed | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5923 | Babyfood, apples, dices, toddler | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5924 | Cereals, MALT-O-MEAL, chocolate, prepared with water, without salt | Breakfast Cereals | 4.00 mg | 1% | USDA_SR |
| 5925 | Soup, mushroom barley, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 5926 | Cookies, brownies, dry mix, sugar free | Baked Products | 4.00 mg | 1% | USDA_SR |
| 5927 | Salad dressing, thousand island dressing, fat-free | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 5928 | Margarine-like, vegetable oil spread, fat free, liquid, with salt | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 5929 | Babyfood, fruit, apricot with tapioca, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5930 | Vinegar, red wine | Spices and Herbs | 4.00 mg | 1% | USDA_SR |
| 5931 | Beverages, coffee, instant, decaffeinated, prepared with water | Beverages | 4.00 mg | 1% | USDA_SR |
| 5932 | Beverages, coffee, brewed, breakfast blend | Beverages | 4.00 mg | 1% | USDA_SR |
| 5933 | Cranberries, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5934 | Apples, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5935 | Apples, raw, without skin | Fruits and Fruit Juices | 4.00 mg | 1% | USDA_SR |
| 5936 | Soup, tomato bisque, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 5937 | Soup, tomato rice, canned, condensed | Soups, Sauces, and Gravies | 4.00 mg | 1% | USDA_SR |
| 5938 | Salad dressing, italian dressing, commercial, reduced fat | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 5939 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, ready-to-feed, with ARA and DHA | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5940 | Babyfood, fruit, apple and raspberry, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5941 | Babyfood, fruit, apple and raspberry, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5942 | Babyfood, fruit, applesauce and pineapple, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5943 | Salad dressing, caesar, fat-free | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 5944 | Salad dressing, italian dressing, reduced fat, without salt | Fats and Oils | 4.00 mg | 1% | USDA_SR |
| 5945 | Babyfood, dessert, dutch apple, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5946 | Babyfood, fruit, applesauce and cherries, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5947 | Babyfood, fruit, applesauce and cherries, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5948 | Babyfood, fruit, applesauce and apricots, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5949 | Babyfood, fruit, applesauce and apricots, strained | Baby Foods | 4.00 mg | 1% | USDA_SR |
| 5950 | Babyfood, fruit, plums with tapioca, without ascorbic acid, junior | Baby Foods | 4.00 mg | 1% | USDA_SR |
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.