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 3701–3750 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | Mushroom, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3702 | Indien, samosa, vegetarian | Mixed Dishes | 19.00 mg | 5% | CNF |
| 3703 | Lasagna, vegetarian, homemade | Mixed Dishes | 19.00 mg | 5% | CNF |
| 3704 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3705 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3706 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3707 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3708 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3709 | Sweets, maple taffy | Sweets | 19.00 mg | 5% | CNF |
| 3710 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3711 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3712 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 19.00 mg | 5% | CNF |
| 3713 | Fast foods, breakfast, french toast sticks | Fast Foods | 19.00 mg | 5% | CNF |
| 3714 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 19.00 mg | 5% | CNF |
| 3715 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 19.00 mg | 5% | CNF |
| 3716 | Icing (frosting), coconut-nut, ready to eat | Sweets | 19.00 mg | 5% | CNF |
| 3717 | Waffle, plain, homemade | Baked Products | 19.00 mg | 5% | CNF |
| 3718 | Pie, pumpkin, homemade | Baked Products | 19.00 mg | 5% | CNF |
| 3719 | Danish pastry, cinnamon | Baked Products | 19.00 mg | 5% | CNF |
| 3720 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 19.00 mg | 5% | CNF |
| 3721 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 19.00 mg | 5% | CNF |
| 3722 | Meatless, bacon | Legumes and Legume Products | 19.00 mg | 5% | CNF |
| 3723 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 19.00 mg | 5% | CNF |
| 3724 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3725 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3726 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3727 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3728 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3729 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3730 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3731 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3732 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3733 | Pickle relish, hot dog | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3734 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3735 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3736 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3737 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3738 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3739 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3740 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3741 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3742 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3743 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3744 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3745 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3746 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3747 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3748 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3749 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 3750 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 19.00 mg | 5% | 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.