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 2351–2400 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2351 | Currants, zante, dried | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2352 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 36.00 mg | 9% | USDA_SR |
| 2353 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2354 | Potato pancakes | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2355 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2356 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2357 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 36.00 mg | 9% | USDA_SR |
| 2358 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2359 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2360 | Plantains, yellow, raw | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2361 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 36.00 mg | 9% | USDA_SR |
| 2362 | Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup | Sweets | 36.00 mg | 9% | USDA_SR |
| 2363 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2364 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 36.00 mg | 9% | USDA_SR |
| 2365 | Candies, carob, unsweetened | Sweets | 36.00 mg | 9% | USDA_SR |
| 2366 | Babyfood, cereal, wheat, dry | Babyfoods | 36.00 mg | 9% | CNF |
| 2367 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 36.00 mg | 9% | CNF |
| 2368 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 36.00 mg | 9% | CNF |
| 2369 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2370 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 36.00 mg | 9% | CNF |
| 2371 | Pasta, corn, cooked | Cereals, Grains and Pasta | 36.00 mg | 9% | CNF |
| 2372 | Candies, fudge, chocolate, homemade | Sweets | 36.00 mg | 9% | CNF |
| 2373 | Candies, bars / chips, carob | Sweets | 36.00 mg | 9% | CNF |
| 2374 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 36.00 mg | 9% | CNF |
| 2375 | Cracker, rusk toast | Baked Products | 36.00 mg | 9% | CNF |
| 2376 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 36.00 mg | 9% | CNF |
| 2377 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 36.00 mg | 9% | CNF |
| 2378 | Bread, white with raisins, commercial | Baked Products | 36.00 mg | 9% | CNF |
| 2379 | Peas, split, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2380 | Lentils, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2381 | Peas, split, boiled | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2382 | Lentils, boiled | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2383 | Meatless, sausage | Legumes and Legume Products | 36.00 mg | 9% | CNF |
| 2384 | Potato pancake, homemade | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2385 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2386 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% | CNF |
| 2387 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 36.00 mg | 9% | CNF |
| 2388 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 35.90 mg | 9% | USDA_FF |
| 2389 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 35.21 mg | 8% | USDA_FF |
| 2390 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2391 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2392 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2393 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2394 | Snack, Pretzel, hard chocolate coated | Snacks | 35.00 mg | 8% | USDA_SR |
| 2395 | Bread, oat bran | Baked Products | 35.00 mg | 8% | USDA_SR |
| 2396 | Refried beans, canned, traditional style | Legumes and Legume Products | 35.00 mg | 8% | USDA_SR |
| 2397 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 2398 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 35.00 mg | 8% | USDA_SR |
| 2399 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 35.00 mg | 8% | USDA_SR |
| 2400 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 35.00 mg | 8% | 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.