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 751–800 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 752 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 62.00 mg | 15% |
| 753 | Nuts, acorns, raw | Nuts and Seeds | 62.00 mg | 15% |
| 754 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 62.00 mg | 15% |
| 755 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 62.00 mg | 15% |
| 756 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 62.00 mg | 15% |
| 757 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 62.00 mg | 15% |
| 758 | Cracker, wheat, low sodium | Baked Products | 62.00 mg | 15% |
| 759 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 760 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 62.00 mg | 15% |
| 761 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 762 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% |
| 763 | Indian, bread, chapati or roti, plain | Baked Products | 62.00 mg | 15% |
| 764 | Muffin, wheat bran, dry mix, prepared | Baked Products | 61.00 mg | 15% |
| 765 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 61.00 mg | 15% |
| 766 | Candies, bars, Twix peanut butter cookie | Sweets | 61.00 mg | 15% |
| 767 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 61.00 mg | 15% |
| 768 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% |
| 769 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 61.00 mg | 15% |
| 770 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 61.00 mg | 15% |
| 771 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 772 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% |
| 773 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 774 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 775 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 60.00 mg | 14% |
| 776 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 777 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 778 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 779 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% |
| 780 | Muffin bar, all flavours | Baked Products | 60.00 mg | 14% |
| 781 | Artichoke, canned | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 782 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% |
| 783 | Cereal, ready to eat, Honey Bunches of Oats with almonds, Post | Breakfast cereals | 59.00 mg | 14% |
| 784 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 59.00 mg | 14% |
| 785 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 59.00 mg | 14% |
| 786 | Lentils, pink, raw | Legumes and Legume Products | 59.00 mg | 14% |
| 787 | Cracker, melba toast, plain, unsalted | Baked Products | 59.00 mg | 14% |
| 788 | Cracker, melba toast, plain | Baked Products | 59.00 mg | 14% |
| 789 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 59.00 mg | 14% |
| 790 | Candies, bars, Nestle Crunch | Sweets | 58.00 mg | 14% |
| 791 | Bread, pumpernickel, toasted | Baked Products | 58.00 mg | 14% |
| 792 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 58.00 mg | 14% |
| 793 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 58.00 mg | 14% |
| 794 | Cracker, wheat, low fat | Baked Products | 58.00 mg | 14% |
| 795 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 58.00 mg | 14% |
| 796 | Snacks, potato chips, barbecue flavour | Snacks | 58.00 mg | 14% |
| 797 | Candies, bars, MILKY WAY Dark Bar | Sweets | 58.00 mg | 14% |
| 798 | Beans, lima, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 799 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 58.00 mg | 14% |
| 800 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 58.00 mg | 14% |
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.