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 8001–8008 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 8001 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 8002 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 1.00 mg | 0% | CNF |
| 8003 | Vanilla extract, imitation, without alcohol | Spices and Herbs | 1.00 mg | 0% | CNF |
| 8004 | Salt, table | Spices and Herbs | 1.00 mg | 0% | CNF |
| 8005 | Dessert topping (non dairy), pressurized | Dairy and Egg Products | 1.00 mg | 0% | CNF |
| 8006 | Vinegar, distilled (white) | Spices and Herbs | 1.00 mg | 0% | CNF |
| 8007 | Sugars, granulated | Sweets | 0.30 mg | 0% | USDA_FF |
| 8008 | Sugars, granulated | Sweets | 0.30 mg | 0% | USDA_FF |
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.