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 3951–4000 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3951 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3952 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3953 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3954 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3955 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3956 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 17.00 mg | 4% | CNF |
| 3957 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 17.00 mg | 4% | CNF |
| 3958 | Meatless, chicken | Legumes and Legume Products | 17.00 mg | 4% | CNF |
| 3959 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3960 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 17.00 mg | 4% | CNF |
| 3961 | Candies, caramel | Sweets | 17.00 mg | 4% | CNF |
| 3962 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 17.00 mg | 4% | CNF |
| 3963 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 17.00 mg | 4% | CNF |
| 3964 | French toast, frozen, ready to heat | Baked Products | 17.00 mg | 4% | CNF |
| 3965 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 17.00 mg | 4% | CNF |
| 3966 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 17.00 mg | 4% | CNF |
| 3967 | Coffee cake, fruit | Baked Products | 17.00 mg | 4% | CNF |
| 3968 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 17.00 mg | 4% | CNF |
| 3969 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 17.00 mg | 4% | CNF |
| 3970 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3971 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3972 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3973 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3974 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3975 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3976 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3977 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3978 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 3979 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 3980 | Fig, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 3981 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 3982 | Passion fruit juice, purple, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 3983 | Kiwi fruit, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 3984 | Guava, strawberry, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 3985 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 3986 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 3987 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% | CNF |
| 3988 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 17.00 mg | 4% | CNF |
| 3989 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 16.84 mg | 4% | USDA_FF |
| 3990 | SILK Unsweetened, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 3991 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 3992 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 3993 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 3994 | SILK Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 3995 | SILK Plain, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 3996 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 3997 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 3998 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 16.00 mg | 4% | USDA_SR |
| 3999 | Pancakes, plain, prepared from recipe | Baked Products | 16.00 mg | 4% | USDA_SR |
| 4000 | Cookies, graham crackers, chocolate-coated | Baked Products | 16.00 mg | 4% | 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.