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 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 501 | Balsam-pear (bitter gourd, bitter melon), leafy tips, boiled, drained | Vegetables and Vegetable Products | 94.00 mg | 22% |
| 502 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 94.00 mg | 22% |
| 503 | Grains, wheat, hard white | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 504 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 505 | Malted milk, natural flavour, powder | Beverages | 93.00 mg | 22% |
| 506 | Instant breakfast, powder | Beverages | 93.00 mg | 22% |
| 507 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 93.00 mg | 22% |
| 508 | Tamarind, raw | Fruits and fruit juices | 92.00 mg | 22% |
| 509 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 92.00 mg | 22% |
| 510 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 92.00 mg | 22% |
| 511 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 92.00 mg | 22% |
| 512 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 92.00 mg | 22% |
| 513 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 92.00 mg | 22% |
| 514 | Snacks, popcorn, cheese flavour | Snacks | 91.00 mg | 22% |
| 515 | Spices, rosemary, fresh | Spices and Herbs | 91.00 mg | 22% |
| 516 | spices, pepper, white | Spices and Herbs | 90.00 mg | 21% |
| 517 | Grains, wheat, soft white | Cereals, Grains and Pasta | 90.00 mg | 21% |
| 518 | Candies, bars, Hershey's Milk Chocolate with almonds | Sweets | 90.00 mg | 21% |
| 519 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 90.00 mg | 21% |
| 520 | Nuts, coconut meat, desiccated, unsweetened | Nuts and Seeds | 90.00 mg | 21% |
| 521 | Cereal, ready to eat, Harvest Crunch: Raisins and almonds, Quaker | Breakfast cereals | 89.00 mg | 21% |
| 522 | Dessert, pudding, chocolate, dry mix, instant, low calorie, unprepared | Sweets | 89.00 mg | 21% |
| 523 | Cereal, hot, oats, instant: maple and brown sugar, dry, Quaker | Breakfast cereals | 89.00 mg | 21% |
| 524 | Dock (sorrel), boiled, drained | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 525 | Willow, native, young leaves, chopped | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 526 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 89.00 mg | 21% |
| 527 | Dock (sorrel), boiled, drained, with salt | Vegetables and Vegetable Products | 89.00 mg | 21% |
| 528 | Granola bar, chewy, sweet and salty | Baked Products | 89.00 mg | 21% |
| 529 | Bread, oat (includes oatmeal and oat bran), commercial | Baked Products | 88.00 mg | 21% |
| 530 | Cereal, hot, oats, instant: Wild Berry Medley, dry, Quaker | Breakfast cereals | 88.00 mg | 21% |
| 531 | Candies, Reese's Pieces | Sweets | 88.00 mg | 21% |
| 532 | Kale, scotch, raw | Vegetables and Vegetable Products | 88.00 mg | 21% |
| 533 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 88.00 mg | 21% |
| 534 | Snacks, tortilla chips, taco | Snacks | 88.00 mg | 21% |
| 535 | Egg, chicken, white, dried | Dairy and Egg Products | 88.00 mg | 21% |
| 536 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 87.00 mg | 21% |
| 537 | Snacks, tortilla chips, ranch | Snacks | 87.00 mg | 21% |
| 538 | Spinach, boiled, drained | Vegetables and Vegetable Products | 87.00 mg | 21% |
| 539 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 87.00 mg | 21% |
| 540 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 86.00 mg | 20% |
| 541 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 86.00 mg | 20% |
| 542 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 86.00 mg | 20% |
| 543 | Soybeans, dry, boiled | Legumes and Legume Products | 86.00 mg | 20% |
| 544 | Roll, dinner, whole wheat | Baked Products | 85.00 mg | 20% |
| 545 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 85.00 mg | 20% |
| 546 | Prickly pear, raw | Fruits and fruit juices | 85.00 mg | 20% |
| 547 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 85.00 mg | 20% |
| 548 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 85.00 mg | 20% |
| 549 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 85.00 mg | 20% |
| 550 | Milk, dry whole | Dairy and Egg Products | 85.00 mg | 20% |
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.