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 501–550 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 501 | Spices, anise seed | Spices and Herbs | 170.00 mg | 40% | USDA_SR |
| 502 | Radishes, oriental, dried | Vegetables and Vegetable Products | 170.00 mg | 40% | USDA_SR |
| 503 | Snacks, soy chips or crisps, salted | Snacks | 170.00 mg | 40% | CNF |
| 504 | Peanut butter, smooth, reduced fat | Legumes and Legume Products | 170.00 mg | 40% | CNF |
| 505 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 170.00 mg | 40% | CNF |
| 506 | Spices, anise seeds | Spices and Herbs | 170.00 mg | 40% | CNF |
| 507 | Peanut butter, smooth style, with salt | Legumes and Legume Products | 169.00 mg | 40% | USDA_FF |
| 508 | Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 509 | Peanuts, spanish, oil-roasted, without salt | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 510 | Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps | Breakfast Cereals | 168.00 mg | 40% | USDA_SR |
| 511 | Peanut butter, smooth style, without salt | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 512 | Peanuts, spanish, oil-roasted, with salt | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 513 | Peanuts, all types, raw | Legumes and Legume Products | 168.00 mg | 40% | USDA_SR |
| 514 | Cereals ready-to-eat, POST Raisin Bran Cereal | Breakfast Cereals | 168.00 mg | 40% | USDA_SR |
| 515 | Cereals ready-to-eat, granola, homemade | Breakfast Cereals | 168.00 mg | 40% | USDA_SR |
| 516 | Peanut butter, smooth type, fat and sugar added | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 517 | Peanut butter, smooth type, fat, sugar and salt added | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 518 | Peanuts, all types, raw | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 519 | Peanuts, Spanish, oil-roasted | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 520 | Peanuts, Spanish, oil-roasted, salted | Legumes and Legume Products | 168.00 mg | 40% | CNF |
| 521 | Flour, buckwheat | Cereal Grains and Pasta | 167.40 mg | 40% | USDA_FF |
| 522 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 167.00 mg | 40% | USDA_FF |
| 523 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 167.00 mg | 40% | USDA_FF |
| 524 | Netted willow, native, leaves, raw | Vegetables and Vegetable Products | 167.00 mg | 40% | CNF |
| 525 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 166.00 mg | 40% | USDA_FF |
| 526 | Beans, Dry, Cranberry (0% moisture) | Legumes and Legume Products | 166.00 mg | 40% | USDA_FF |
| 527 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% | USDA_SR |
| 528 | Chickpea flour (besan) | Legumes and Legume Products | 166.00 mg | 40% | CNF |
| 529 | Beverages, lemonade-flavor drink, powder | Beverages | 165.00 mg | 39% | USDA_SR |
| 530 | Sorghum grain | Cereal Grains and Pasta | 165.00 mg | 39% | USDA_SR |
| 531 | Grains, sorghum | Cereals, Grains and Pasta | 165.00 mg | 39% | CNF |
| 532 | Drink, lemonade flavour, powder | Beverages | 165.00 mg | 39% | CNF |
| 533 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 534 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 535 | Beans, Dry, Pink (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 536 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 164.00 mg | 39% | USDA_FF |
| 537 | Crackers, gluten-free, multi-seeded and multigrain | Baked Products | 164.00 mg | 39% | USDA_SR |
| 538 | Peanut spread, reduced sugar | Legumes and Legume Products | 164.00 mg | 39% | USDA_SR |
| 539 | Bulgur, dry | Cereal Grains and Pasta | 164.00 mg | 39% | USDA_SR |
| 540 | Peanut butter, lower sugar | Legumes and Legume Products | 164.00 mg | 39% | CNF |
| 541 | Grains, bulgur, dry | Cereals, Grains and Pasta | 164.00 mg | 39% | CNF |
| 542 | Flour, quinoa | Cereal Grains and Pasta | 163.80 mg | 39% | USDA_FF |
| 543 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% | USDA_SR |
| 544 | Nuts, hazelnuts or filberts | Nut and Seed Products | 163.00 mg | 39% | USDA_SR |
| 545 | Nuts, filberts or hazelnuts, dried | Nuts and Seeds | 163.00 mg | 39% | CNF |
| 546 | Spices, mace, ground | Spices and Herbs | 163.00 mg | 39% | CNF |
| 547 | Snacks, trail mix, regular, with chocolate chips, unsalted nuts and seeds | Snacks | 161.00 mg | 38% | USDA_SR |
| 548 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 161.00 mg | 38% | USDA_SR |
| 549 | Snacks, trail mix, regular, with chocolate chips, salted nuts and seeds | Snacks | 161.00 mg | 38% | USDA_SR |
| 550 | Babyfood, cereal, rice, with yogourt, with fruit, dry | Babyfoods | 161.00 mg | 38% | 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.