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 5101–5150 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5101 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 5102 | Cream, sour, light | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 5103 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 15.00 mg | 4% | CNF |
| 5104 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5105 | Fast foods, side dish, potato, mashed | Fast Foods | 15.00 mg | 4% | CNF |
| 5106 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 15.00 mg | 4% | CNF |
| 5107 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 15.00 mg | 4% | CNF |
| 5108 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 15.00 mg | 4% | CNF |
| 5109 | Bannock | Baked Products | 15.00 mg | 4% | CNF |
| 5110 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 15.00 mg | 4% | CNF |
| 5111 | Pancake, buttermilk, homemade | Baked Products | 15.00 mg | 4% | CNF |
| 5112 | Muffin, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% | CNF |
| 5113 | Phyllo dough | Baked Products | 15.00 mg | 4% | CNF |
| 5114 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 15.00 mg | 4% | CNF |
| 5115 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 15.00 mg | 4% | CNF |
| 5116 | Pie, lemon meringue, commercial | Baked Products | 15.00 mg | 4% | CNF |
| 5117 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 15.00 mg | 4% | CNF |
| 5118 | Danish pastry, cheese | Baked Products | 15.00 mg | 4% | CNF |
| 5119 | Coffee cake, cheese | Baked Products | 15.00 mg | 4% | CNF |
| 5120 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 15.00 mg | 4% | CNF |
| 5121 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 15.00 mg | 4% | CNF |
| 5122 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5123 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5124 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5125 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5126 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5127 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5128 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5129 | Corn pudding , homemade | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5130 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5131 | Potato salad, homemade | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5132 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5133 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5134 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5135 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5136 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5137 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5138 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 5139 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5140 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5141 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5142 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5143 | Lemon peel, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5144 | Java-plum, raw | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5145 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% | CNF |
| 5146 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 15.00 mg | 4% | CNF |
| 5147 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 5148 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 5149 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 15.00 mg | 4% | CNF |
| 5150 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 4% | 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.