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 1751–1800 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 16.00 mg | 4% |
| 1752 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 16.00 mg | 4% |
| 1753 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 16.00 mg | 4% |
| 1754 | Carissa (natalplum), raw | Fruits and fruit juices | 16.00 mg | 4% |
| 1755 | Cherimoya, raw | Fruits and fruit juices | 16.00 mg | 4% |
| 1756 | Mammy-apple, raw | Fruits and fruit juices | 16.00 mg | 4% |
| 1757 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 16.00 mg | 4% |
| 1758 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% |
| 1759 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% |
| 1760 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1761 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1762 | Cabbage, red, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1763 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1764 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1765 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1766 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1767 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1768 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1769 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1770 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1771 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1772 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1773 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 16.00 mg | 4% |
| 1774 | Cake, fruitcake, commercial | Baked Products | 16.00 mg | 4% |
| 1775 | Cookie, graham cracker, chocolate-coated | Baked Products | 16.00 mg | 4% |
| 1776 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 16.00 mg | 4% |
| 1777 | Pancake, plain, homemade | Baked Products | 16.00 mg | 4% |
| 1778 | Pancake, blueberry, homemade | Baked Products | 16.00 mg | 4% |
| 1779 | Puff pastry, frozen, ready-to-bake | Baked Products | 16.00 mg | 4% |
| 1780 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 16.00 mg | 4% |
| 1781 | Fast foods, dessert, animal crackers | Fast Foods | 16.00 mg | 4% |
| 1782 | Fast foods, dessert, sundae, strawberry | Fast Foods | 16.00 mg | 4% |
| 1783 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1784 | Onion, young green, tops only | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1785 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 1786 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1787 | Cake, shortcake, biscuit-type, homemade | Baked Products | 16.00 mg | 4% |
| 1788 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1789 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 1790 | Muffin, carrot, commercial | Baked Products | 16.00 mg | 4% |
| 1791 | Soup, lentil, homemade | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 1792 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 16.00 mg | 4% |
| 1793 | Zucchini, battered and fried | Mixed Dishes | 16.00 mg | 4% |
| 1794 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% |
| 1795 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 1796 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 1797 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 16.00 mg | 4% |
| 1798 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 1799 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 1800 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 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.