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 601–650 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Shake and bake, dry | Baked Products | 72.00 mg | 17% |
| 602 | Snacks, corn-based, extruded, chips, plain | Snacks | 72.00 mg | 17% |
| 603 | Tortilla, ready-to-bake / fry, corn | Baked Products | 72.00 mg | 17% |
| 604 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 72.00 mg | 17% |
| 605 | Candies, bars, Mars almond | Sweets | 72.00 mg | 17% |
| 606 | Cracker, wheat | Baked Products | 72.00 mg | 17% |
| 607 | Sweets, syrups, malt | Sweets | 72.00 mg | 17% |
| 608 | Candies, bars, Snickers | Sweets | 72.00 mg | 17% |
| 609 | Cracker, roasted vegetable | Baked Products | 71.00 mg | 17% |
| 610 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 71.00 mg | 17% |
| 611 | Snacks, plantain chips | Snacks | 71.00 mg | 17% |
| 612 | Snacks, crisped rice bar, almond | Snacks | 71.00 mg | 17% |
| 613 | English muffin, whole wheat | Baked Products | 71.00 mg | 17% |
| 614 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 71.00 mg | 17% |
| 615 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 71.00 mg | 17% |
| 616 | Hummus, commercial | Legumes and Legume Products | 71.00 mg | 17% |
| 617 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 70.00 mg | 17% |
| 618 | Cake, gingerbread, homemade | Baked Products | 70.00 mg | 17% |
| 619 | Grains, rye flour, light | Cereals, Grains and Pasta | 70.00 mg | 17% |
| 620 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 70.00 mg | 17% |
| 621 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 70.00 mg | 17% |
| 622 | Beet greens, raw | Vegetables and Vegetable Products | 70.00 mg | 17% |
| 623 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 70.00 mg | 17% |
| 624 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 70.00 mg | 17% |
| 625 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 70.00 mg | 17% |
| 626 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 70.00 mg | 17% |
| 627 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 70.00 mg | 17% |
| 628 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 70.00 mg | 17% |
| 629 | Candies, M&M's peanut chocolate candies | Sweets | 69.00 mg | 16% |
| 630 | Rose hips, wild, native | Fruits and fruit juices | 69.00 mg | 16% |
| 631 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 69.00 mg | 16% |
| 632 | Bread, pita, whole-wheat | Baked Products | 69.00 mg | 16% |
| 633 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 69.00 mg | 16% |
| 634 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 635 | Purslane, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 636 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 68.00 mg | 16% |
| 637 | Indian, bread, naan, whole-wheat | Baked Products | 68.00 mg | 16% |
| 638 | Fig, dried, uncooked | Fruits and fruit juices | 68.00 mg | 16% |
| 639 | Yam, flour | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 640 | Beans, small white, boiled | Legumes and Legume Products | 68.00 mg | 16% |
| 641 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 68.00 mg | 16% |
| 642 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 68.00 mg | 16% |
| 643 | Peas, pigeon, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 644 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 645 | Beans, small white, boiled, salted | Legumes and Legume Products | 68.00 mg | 16% |
| 646 | Purslane, boiled, drained | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 647 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 67.00 mg | 16% |
| 648 | Seaweed, agar, raw | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 649 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 650 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 67.00 mg | 16% |
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.