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 2451–2500 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2451 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2452 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2453 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2454 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2455 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2456 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 34.00 mg | 8% | USDA_SR |
| 2457 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 2458 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 34.00 mg | 8% | CNF |
| 2459 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2460 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% | CNF |
| 2461 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 2462 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 2463 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2464 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2465 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2466 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2467 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2468 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% | CNF |
| 2469 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% | CNF |
| 2470 | Plantains, ripe, raw | Fruits and Fruit Juices | 33.93 mg | 8% | USDA_FF |
| 2471 | Flour, cassava | Vegetables and Vegetable Products | 33.56 mg | 8% | USDA_FF |
| 2472 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 33.30 mg | 8% | USDA_FF |
| 2473 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 33.00 mg | 8% | USDA_SR |
| 2474 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 33.00 mg | 8% | USDA_SR |
| 2475 | Rolls, dinner, oat bran | Baked Products | 33.00 mg | 8% | USDA_SR |
| 2476 | English muffins, whole grain white | Baked Products | 33.00 mg | 8% | USDA_SR |
| 2477 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 33.00 mg | 8% | USDA_SR |
| 2478 | Capers, canned | Spices and Herbs | 33.00 mg | 8% | USDA_SR |
| 2479 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 33.00 mg | 8% | USDA_SR |
| 2480 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 33.00 mg | 8% | USDA_SR |
| 2481 | WENDY'S, french fries | Fast Foods | 33.00 mg | 8% | USDA_SR |
| 2482 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2483 | TACO BELL, Nachos Supreme | Fast Foods | 33.00 mg | 8% | USDA_SR |
| 2484 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 33.00 mg | 8% | USDA_SR |
| 2485 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2486 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2487 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 33.00 mg | 8% | USDA_SR |
| 2488 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2489 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2490 | Kale, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2491 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 33.00 mg | 8% | CNF |
| 2492 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2493 | Capers, canned | Spices and Herbs | 33.00 mg | 8% | CNF |
| 2494 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2495 | Roll, dinner, oat bran | Baked Products | 33.00 mg | 8% | CNF |
| 2496 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 33.00 mg | 8% | CNF |
| 2497 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 33.00 mg | 8% | CNF |
| 2498 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 33.00 mg | 8% | CNF |
| 2499 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2500 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
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.