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 2901–2950 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2901 | Breakfast bar, corn flake crust with fruit | Snacks | 27.00 mg | 6% | USDA_SR |
| 2902 | DENNY'S, french fries | Restaurant Foods | 27.00 mg | 6% | USDA_SR |
| 2903 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 27.00 mg | 6% | CNF |
| 2904 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 2905 | Bread, garlic, toasted | Baked Products | 27.00 mg | 6% | CNF |
| 2906 | Indian, bread, naan | Baked Products | 27.00 mg | 6% | CNF |
| 2907 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2908 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2909 | Fast foods, brownie | Fast Foods | 27.00 mg | 6% | CNF |
| 2910 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 27.00 mg | 6% | CNF |
| 2911 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2912 | Breakfast bar, corn flake crust with fruit | Baked Products | 27.00 mg | 6% | CNF |
| 2913 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 27.00 mg | 6% | CNF |
| 2914 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2915 | Tofu, silken, extra firm | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 2916 | Tofu, silken, firm | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 2917 | Horseradish, prepared | Spices and Herbs | 27.00 mg | 6% | CNF |
| 2918 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 27.00 mg | 6% | CNF |
| 2919 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 27.00 mg | 6% | CNF |
| 2920 | Candies, bars, Twix, caramel cookie | Sweets | 27.00 mg | 6% | CNF |
| 2921 | Cracker, standard snack type, low sodium | Baked Products | 27.00 mg | 6% | CNF |
| 2922 | Leavening agent, baking powder, double acting, sodium, aluminium sulfate | Baked Products | 27.00 mg | 6% | CNF |
| 2923 | Roll (kaiser), hard | Baked Products | 27.00 mg | 6% | CNF |
| 2924 | Cookie, fig bar | Baked Products | 27.00 mg | 6% | CNF |
| 2925 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 2926 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 2927 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% | CNF |
| 2928 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 27.00 mg | 6% | CNF |
| 2929 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2930 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2931 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2932 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2933 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2934 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2935 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 27.00 mg | 6% | CNF |
| 2936 | Banana, raw | Fruits and fruit juices | 27.00 mg | 6% | CNF |
| 2937 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 27.00 mg | 6% | CNF |
| 2938 | Bread, white, commercially prepared | Baked Products | 26.90 mg | 6% | USDA_FF |
| 2939 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 26.70 mg | 6% | USDA_FF |
| 2940 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 26.53 mg | 6% | USDA_FF |
| 2941 | Crackers, saltines, fat-free, low-sodium | Baked Products | 26.00 mg | 6% | USDA_SR |
| 2942 | Bread, white, commercially prepared, toasted | Baked Products | 26.00 mg | 6% | USDA_SR |
| 2943 | Bread, pita, white, enriched | Baked Products | 26.00 mg | 6% | USDA_SR |
| 2944 | Bread, Italian | Baked Products | 26.00 mg | 6% | USDA_SR |
| 2945 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 26.00 mg | 6% | USDA_SR |
| 2946 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 26.00 mg | 6% | USDA_SR |
| 2947 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 26.00 mg | 6% | USDA_SR |
| 2948 | Bread, raisin, unenriched | Baked Products | 26.00 mg | 6% | USDA_SR |
| 2949 | Bread, pita, white, unenriched | Baked Products | 26.00 mg | 6% | USDA_SR |
| 2950 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 26.00 mg | 6% | 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.