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 1901–1950 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1901 | Toddler formula, MEAD JOHNSON, Nutramigen Toddler with LGG Powder, with ARA and DHA, not reconstituted | Baby Foods | 48.00 mg | 11% | USDA_SR |
| 1902 | Snacks, granola bar, chewy, reduced sugar, all flavors | Snacks | 48.00 mg | 11% | USDA_SR |
| 1903 | Miso | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 1904 | Peanut flour, low fat | Legumes and Legume Products | 48.00 mg | 11% | USDA_SR |
| 1905 | Mustard, prepared, yellow | Spices and Herbs | 48.00 mg | 11% | USDA_SR |
| 1906 | Sweet potato leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% | USDA_SR |
| 1907 | Wheat, KAMUT khorasan, cooked | Cereal Grains and Pasta | 48.00 mg | 11% | USDA_SR |
| 1908 | Candies, truffles, prepared-from-recipe | Sweets | 48.00 mg | 11% | USDA_SR |
| 1909 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% | USDA_SR |
| 1910 | Sweet potato leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 48.00 mg | 11% | USDA_SR |
| 1911 | Succotash, (corn and limas), raw | Vegetables and Vegetable Products | 48.00 mg | 11% | USDA_SR |
| 1912 | Snacks, potato chips, made from dried potatoes, fat-free, made with olestra | Snacks | 48.00 mg | 11% | USDA_SR |
| 1913 | Syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% | USDA_SR |
| 1914 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% | USDA_SR |
| 1915 | Sweet potato leaves, steamed, with salt | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 1916 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 48.00 mg | 11% | CNF |
| 1917 | Candies, truffles, homemade | Sweets | 48.00 mg | 11% | CNF |
| 1918 | Beverage, bean | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1919 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 48.00 mg | 11% | CNF |
| 1920 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 1921 | Sweets, syrups, chocolate, fudge-type | Sweets | 48.00 mg | 11% | CNF |
| 1922 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% | CNF |
| 1923 | English muffin, multigrain (also granola), toasted | Baked Products | 48.00 mg | 11% | CNF |
| 1924 | Cookie, oatmeal (with or without raisins), dry mix, unprepared | Baked Products | 48.00 mg | 11% | CNF |
| 1925 | Bread, rye, toasted | Baked Products | 48.00 mg | 11% | CNF |
| 1926 | Chickpeas (garbanzo beans, bengal gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1927 | Chickpeas (garbanzo beans, bengal gram), boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1928 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1929 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1930 | Soybean, fermented products, miso | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1931 | Peanut flour, low-fat | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1932 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1933 | Beans, kidney, light red, boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 1934 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 1935 | Succotash, raw | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 1936 | Mustard, prepared, yellow | Spices and Herbs | 47.70 mg | 11% | USDA_FF |
| 1937 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 47.00 mg | 11% | USDA_SR |
| 1938 | Pancakes, special dietary, dry mix | Baked Products | 47.00 mg | 11% | USDA_SR |
| 1939 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 47.00 mg | 11% | USDA_SR |
| 1940 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% | USDA_SR |
| 1941 | Crackers, standard snack-type, with whole wheat | Baked Products | 47.00 mg | 11% | USDA_SR |
| 1942 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 47.00 mg | 11% | USDA_SR |
| 1943 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 47.00 mg | 11% | USDA_SR |
| 1944 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 47.00 mg | 11% | USDA_SR |
| 1945 | Semolina, enriched | Cereal Grains and Pasta | 47.00 mg | 11% | USDA_SR |
| 1946 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 1947 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 1948 | Taro, tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 1949 | ON THE BORDER, refried beans | Restaurant Foods | 47.00 mg | 11% | USDA_SR |
| 1950 | Semolina, unenriched | Cereal Grains and Pasta | 47.00 mg | 11% | USDA_SR |
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.