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 651–700 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | English muffin, whole wheat | Baked Products | 71.00 mg | 17% |
| 652 | Snacks, crisped rice bar, almond | Snacks | 71.00 mg | 17% |
| 653 | Hummus, commercial | Legumes and Legume Products | 71.00 mg | 17% |
| 654 | Snacks, plantain chips | Snacks | 71.00 mg | 17% |
| 655 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 71.00 mg | 17% |
| 656 | Cracker, roasted vegetable | Baked Products | 71.00 mg | 17% |
| 657 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 71.00 mg | 17% |
| 658 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 70.00 mg | 17% |
| 659 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 70.00 mg | 17% |
| 660 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 70.00 mg | 17% |
| 661 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 70.00 mg | 17% |
| 662 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 70.00 mg | 17% |
| 663 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 70.00 mg | 17% |
| 664 | Cereal, ready to eat, Honeycomb, Post | Breakfast cereals | 70.00 mg | 17% |
| 665 | Malted milk, chocolate flavour, powder | Beverages | 70.00 mg | 17% |
| 666 | Grains, rye flour, light | Cereals, Grains and Pasta | 70.00 mg | 17% |
| 667 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 70.00 mg | 17% |
| 668 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 70.00 mg | 17% |
| 669 | Beet greens, raw | Vegetables and Vegetable Products | 70.00 mg | 17% |
| 670 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 70.00 mg | 17% |
| 671 | Cake, gingerbread, homemade | Baked Products | 70.00 mg | 17% |
| 672 | Cheese, gjetost | Dairy and Egg Products | 70.00 mg | 17% |
| 673 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 69.00 mg | 16% |
| 674 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 69.00 mg | 16% |
| 675 | Bread, pita, whole-wheat | Baked Products | 69.00 mg | 16% |
| 676 | Candies, M&M's peanut chocolate candies | Sweets | 69.00 mg | 16% |
| 677 | Rose hips, wild, native | Fruits and fruit juices | 69.00 mg | 16% |
| 678 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 68.00 mg | 16% |
| 679 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 68.00 mg | 16% |
| 680 | Beans, small white, boiled, salted | Legumes and Legume Products | 68.00 mg | 16% |
| 681 | Yam, flour | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 682 | Purslane, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 683 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 68.00 mg | 16% |
| 684 | Peas, pigeon, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 685 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 68.00 mg | 16% |
| 686 | Fig, dried, uncooked | Fruits and fruit juices | 68.00 mg | 16% |
| 687 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 688 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 689 | Beans, small white, boiled | Legumes and Legume Products | 68.00 mg | 16% |
| 690 | Indian, bread, naan, whole-wheat | Baked Products | 68.00 mg | 16% |
| 691 | Cracker, cheese, whole-grain | Baked Products | 68.00 mg | 16% |
| 692 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 67.00 mg | 16% |
| 693 | Egg, chicken, white, pan dried, flakes | Dairy and Egg Products | 67.00 mg | 16% |
| 694 | Purslane, boiled, drained | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 695 | Seaweed, agar, raw | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 696 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 67.00 mg | 16% |
| 697 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 698 | Malted milk, natural flavour, enriched powder | Beverages | 66.00 mg | 16% |
| 699 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 66.00 mg | 16% |
| 700 | Cereal, ready to eat, Honey Nut O's, Selection | Breakfast cereals | 66.00 mg | 16% |
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.