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 1701–1750 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1702 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1703 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1704 | Poutine | Mixed Dishes | 18.00 mg | 4% |
| 1705 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1706 | Blueberry, dried, sweetened | Fruits and fruit juices | 18.00 mg | 4% |
| 1707 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 18.00 mg | 4% |
| 1708 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 18.00 mg | 4% |
| 1709 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 18.00 mg | 4% |
| 1710 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 1711 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 1712 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 17.00 mg | 4% |
| 1713 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 17.00 mg | 4% |
| 1714 | Guava, strawberry, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 1715 | Kiwi fruit, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 1716 | Passion fruit juice, purple, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 1717 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 1718 | Fig, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 1719 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 17.00 mg | 4% |
| 1720 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1721 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1722 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1723 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1724 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1725 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1726 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1727 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1728 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1729 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 17.00 mg | 4% |
| 1730 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 17.00 mg | 4% |
| 1731 | Coffee cake, fruit | Baked Products | 17.00 mg | 4% |
| 1732 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 17.00 mg | 4% |
| 1733 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 17.00 mg | 4% |
| 1734 | French toast, frozen, ready to heat | Baked Products | 17.00 mg | 4% |
| 1735 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 17.00 mg | 4% |
| 1736 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 17.00 mg | 4% |
| 1737 | Candies, caramel | Sweets | 17.00 mg | 4% |
| 1738 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 17.00 mg | 4% |
| 1739 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1740 | Meatless, chicken | Legumes and Legume Products | 17.00 mg | 4% |
| 1741 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 17.00 mg | 4% |
| 1742 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 17.00 mg | 4% |
| 1743 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1744 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1745 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1746 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1747 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 1748 | Bread pudding, with raisins, homemade | Baked Products | 17.00 mg | 4% |
| 1749 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 1750 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 17.00 mg | 4% |
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.