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 4201–4250 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4202 | Salmonberry, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4203 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% | CNF |
| 4204 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4205 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4206 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4207 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 15.00 mg | 4% | CNF |
| 4208 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4209 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 4210 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 4211 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4212 | Fast foods, side dish, potato, mashed | Fast Foods | 15.00 mg | 4% | CNF |
| 4213 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 15.00 mg | 4% | CNF |
| 4214 | Bannock | Baked Products | 15.00 mg | 4% | CNF |
| 4215 | Muffin, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% | CNF |
| 4216 | Phyllo dough | Baked Products | 15.00 mg | 4% | CNF |
| 4217 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 15.00 mg | 4% | CNF |
| 4218 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 15.00 mg | 4% | CNF |
| 4219 | Pie, lemon meringue, commercial | Baked Products | 15.00 mg | 4% | CNF |
| 4220 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 15.00 mg | 4% | CNF |
| 4221 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4222 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4223 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4224 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4225 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4226 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4227 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4228 | Corn pudding , homemade | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4229 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4230 | Potato salad, homemade | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4231 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4232 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4233 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4234 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4235 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4236 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4237 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4238 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4239 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4240 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4241 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4242 | Lemon peel, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4243 | Java-plum, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4244 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 4245 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 4246 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 4247 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 4248 | Fennel, bulb, raw | Vegetables and Vegetable Products | 14.98 mg | 4% | USDA_FF |
| 4249 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 14.95 mg | 4% | USDA_FF |
| 4250 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 14.79 mg | 4% | USDA_FF |
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.