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 301–350 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Candies, sugar-coated almonds | Sweets | 137.00 mg | 33% |
| 302 | Spices, pumpkin pie spice | Spices and Herbs | 136.00 mg | 32% |
| 303 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 136.00 mg | 32% |
| 304 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 136.00 mg | 32% |
| 305 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 136.00 mg | 32% |
| 306 | Spices, allspice, ground | Spices and Herbs | 135.00 mg | 32% |
| 307 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 135.00 mg | 32% |
| 308 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 135.00 mg | 32% |
| 309 | Babyfood, cereal, oat, dry | Babyfoods | 134.00 mg | 32% |
| 310 | Cracker, matzo, whole-wheat | Baked Products | 134.00 mg | 32% |
| 311 | Grains, barley, dry | Cereals, Grains and Pasta | 133.00 mg | 32% |
| 312 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 133.00 mg | 32% |
| 313 | Nuts, pecans, dry roasted | Nuts and Seeds | 132.00 mg | 31% |
| 314 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 132.00 mg | 31% |
| 315 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 132.00 mg | 31% |
| 316 | Babyfood, cereal, soya, with fruit, dry | Babyfoods | 131.00 mg | 31% |
| 317 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 131.00 mg | 31% |
| 318 | Snacks, popcorn, air-popped, white popcorn | Snacks | 131.00 mg | 31% |
| 319 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 131.00 mg | 31% |
| 320 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 131.00 mg | 31% |
| 321 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 131.00 mg | 31% |
| 322 | Snacks, rice cakes, brown rice, plain | Snacks | 131.00 mg | 31% |
| 323 | Snacks, brown rice chips | Snacks | 131.00 mg | 31% |
| 324 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 131.00 mg | 31% |
| 325 | Spices, chervil, dried | Spices and Herbs | 130.00 mg | 31% |
| 326 | Grains, triticale | Cereals, Grains and Pasta | 130.00 mg | 31% |
| 327 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 130.00 mg | 31% |
| 328 | Nuts, almond paste, sweetened | Nuts and Seeds | 130.00 mg | 31% |
| 329 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 130.00 mg | 31% |
| 330 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 130.00 mg | 31% |
| 331 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 130.00 mg | 31% |
| 332 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 130.00 mg | 31% |
| 333 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 129.00 mg | 31% |
| 334 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 129.00 mg | 31% |
| 335 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 129.00 mg | 31% |
| 336 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 129.00 mg | 31% |
| 337 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 127.00 mg | 30% |
| 338 | Beans, adzuki, raw | Legumes and Legume Products | 127.00 mg | 30% |
| 339 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 127.00 mg | 30% |
| 340 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 127.00 mg | 30% |
| 341 | Meatless, sandwich spread | Legumes and Legume Products | 127.00 mg | 30% |
| 342 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 127.00 mg | 30% |
| 343 | Vegetarian stew, meatless | Legumes and Legume Products | 127.00 mg | 30% |
| 344 | Grains, wheat, hard red winter | Cereals, Grains and Pasta | 126.00 mg | 30% |
| 345 | Grains, wheat, soft red winter | Cereals, Grains and Pasta | 126.00 mg | 30% |
| 346 | Kanpyo (dried gourd strips) | Vegetables and Vegetable Products | 125.00 mg | 30% |
| 347 | Cereal, ready to eat, Kashi: high fibre flakes and granola, Kashi | Breakfast cereals | 124.00 mg | 30% |
| 348 | Soup, pea, green or split, dehydrated | Soups, Sauces and Gravies | 124.00 mg | 30% |
| 349 | Cereal, ready to eat, Heritage Flakes, Nature's Path | Breakfast cereals | 124.00 mg | 30% |
| 350 | Grains, wheat, hard red spring | Cereals, Grains and Pasta | 124.00 mg | 30% |
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.