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 1501–1550 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1502 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1503 | Shallot, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1504 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1505 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1506 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1507 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1508 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1509 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1510 | Cake mix, gingerbread, dry, unprepared | Baked Products | 21.00 mg | 5% |
| 1511 | Cookie, raisin, soft-type | Baked Products | 21.00 mg | 5% |
| 1512 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 21.00 mg | 5% |
| 1513 | Dessert, frozen, pudding pop, chocolate | Sweets | 21.00 mg | 5% |
| 1514 | Sweets, syrups, maple, bulk | Sweets | 21.00 mg | 5% |
| 1515 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1516 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1517 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1518 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1519 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1520 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 21.00 mg | 5% |
| 1521 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 21.00 mg | 5% |
| 1522 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1523 | Blackberry juice, canned | Fruits and fruit juices | 21.00 mg | 5% |
| 1524 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1525 | Snacks, pretzels, soft | Snacks | 21.00 mg | 5% |
| 1526 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1527 | Chokecherry, raw, pitted | Fruits and fruit juices | 21.00 mg | 5% |
| 1528 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 21.00 mg | 5% |
| 1529 | Snacks, pretzels, soft, unsalted | Snacks | 21.00 mg | 5% |
| 1530 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1531 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1532 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1533 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 21.00 mg | 5% |
| 1534 | Shepherd's pie with corn | Mixed Dishes | 21.00 mg | 5% |
| 1535 | Mozzarella sticks, fried | Mixed Dishes | 21.00 mg | 5% |
| 1536 | Tourtiere, homemade | Baked Products | 21.00 mg | 5% |
| 1537 | Blackberry, raw | Fruits and fruit juices | 20.00 mg | 5% |
| 1538 | Kumquat, raw | Fruits and fruit juices | 20.00 mg | 5% |
| 1539 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1540 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1541 | Celeriac, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1542 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1543 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1544 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1545 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1546 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1547 | Taro leaves, steamed | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1548 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1549 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1550 | Tomatillo, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
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.