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 551–600 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 551 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 82.00 mg | 20% |
| 552 | Falafel, homemade | Legumes and Legume Products | 82.00 mg | 20% |
| 553 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 81.00 mg | 19% |
| 554 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 555 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 81.00 mg | 19% |
| 556 | Candies, caramel with nuts, chocolate covered | Sweets | 81.00 mg | 19% |
| 557 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 81.00 mg | 19% |
| 558 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 559 | Bread, rice bran, gluten free | Baked Products | 80.00 mg | 19% |
| 560 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 80.00 mg | 19% |
| 561 | Coffee, brewed, espresso, restaurant prepared | Beverages | 80.00 mg | 19% |
| 562 | Peppermint, fresh | Spices and Herbs | 80.00 mg | 19% |
| 563 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% |
| 564 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 79.00 mg | 19% |
| 565 | Grains, barley, pearled, dry | Cereals, Grains and Pasta | 79.00 mg | 19% |
| 566 | Chickpeas (garbanzo beans, bengal gram), raw | Legumes and Legume Products | 79.00 mg | 19% |
| 567 | Spinach, raw | Vegetables and Vegetable Products | 79.00 mg | 19% |
| 568 | Snacks, popcorn, oil-popped, microwave, regular flavour, no trans fat | Snacks | 79.00 mg | 19% |
| 569 | Cereal, hot, oats, instant: raisins and spice, dry, Quaker | Breakfast cereals | 78.00 mg | 19% |
| 570 | Cereal, ready to eat, Harvest Crunch: Raisins with almonds, low fat, Quaker | Breakfast cereals | 78.00 mg | 19% |
| 571 | Cracker, crispbread, rye | Baked Products | 78.00 mg | 19% |
| 572 | Soybean, fermented products, Tempeh (tempe), cooked | Legumes and Legume Products | 77.00 mg | 18% |
| 573 | Spices, garlic powder | Spices and Herbs | 77.00 mg | 18% |
| 574 | English muffin, whole wheat, toasted | Baked Products | 77.00 mg | 18% |
| 575 | Snacks, corn-based, extruded, chips, barbecue | Snacks | 77.00 mg | 18% |
| 576 | Bread, whole grain (whole-wheat), commercial | Baked Products | 77.00 mg | 18% |
| 577 | Bread, whole wheat, commercial | Baked Products | 76.00 mg | 18% |
| 578 | Babyfood, cereal, ready to eat, 'O' shaped | Babyfoods | 76.00 mg | 18% |
| 579 | Spinach, canned, drained solids | Vegetables and Vegetable Products | 76.00 mg | 18% |
| 580 | Bread, rice bran, gluten free, toasted | Baked Products | 76.00 mg | 18% |
| 581 | Snacks, banana chips | Snacks | 76.00 mg | 18% |
| 582 | Snacks, multigrain chips, plain | Snacks | 76.00 mg | 18% |
| 583 | Cereal, ready to eat, Alpha-bits, Post | Breakfast cereals | 76.00 mg | 18% |
| 584 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 75.00 mg | 18% |
| 585 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 75.00 mg | 18% |
| 586 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 75.00 mg | 18% |
| 587 | Snacks, tortilla chips, nacho | Snacks | 75.00 mg | 18% |
| 588 | Grains, rye flour, medium | Cereals, Grains and Pasta | 75.00 mg | 18% |
| 589 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 74.00 mg | 18% |
| 590 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 591 | Bread, multigrain, commercial | Baked Products | 74.00 mg | 18% |
| 592 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 74.00 mg | 18% |
| 593 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 74.00 mg | 18% |
| 594 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 595 | Bread, multigrain, commercial, reduced sodium | Baked Products | 74.00 mg | 18% |
| 596 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 74.00 mg | 18% |
| 597 | Beans, yellow, boiled, salted | Legumes and Legume Products | 74.00 mg | 18% |
| 598 | Beans, yellow, boiled | Legumes and Legume Products | 74.00 mg | 18% |
| 599 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 73.00 mg | 17% |
| 600 | Candies, bars, Mars almond | Sweets | 72.00 mg | 17% |
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.