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 801–850 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Rye flour, medium | Cereal Grains and Pasta | 63.00 mg | 15% |
| 802 | Candies, sweet chocolate coated fondant | Sweets | 63.00 mg | 15% |
| 803 | Candies, milk chocolate | Sweets | 63.00 mg | 15% |
| 804 | Crackers, wheat, low salt | Baked Products | 62.00 mg | 15% |
| 805 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% |
| 806 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, with yogurt coating | Snacks | 62.00 mg | 15% |
| 807 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 62.00 mg | 15% |
| 808 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 62.00 mg | 15% |
| 809 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 62.00 mg | 15% |
| 810 | Nuts, acorns, raw | Nut and Seed Products | 62.00 mg | 15% |
| 811 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 812 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 62.00 mg | 15% |
| 813 | Candies, REESE'S Peanut Butter Cups | Sweets | 62.00 mg | 15% |
| 814 | Candies, milk chocolate, with rice cereal | Sweets | 62.00 mg | 15% |
| 815 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 816 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 817 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 818 | Candies, 5TH AVENUE Candy Bar | Sweets | 62.00 mg | 15% |
| 819 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 61.00 mg | 15% |
| 820 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 61.00 mg | 15% |
| 821 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 61.00 mg | 15% |
| 822 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 61.00 mg | 15% |
| 823 | Cereals ready-to-eat, MALT-O-MEAL, OAT BLENDERS with honey & almonds | Breakfast Cereals | 61.00 mg | 15% |
| 824 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 61.00 mg | 15% |
| 825 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, with almonds | Breakfast Cereals | 61.00 mg | 15% |
| 826 | Candies, MARS SNACKFOOD US, TWIX Peanut Butter Cookie Bars | Sweets | 61.00 mg | 15% |
| 827 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% |
| 828 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% |
| 829 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 60.00 mg | 14% |
| 830 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% |
| 831 | Milk, dry, nonfat, calcium reduced | Dairy and Egg Products | 60.00 mg | 14% |
| 832 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 60.00 mg | 14% |
| 833 | Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar | Sweets | 60.00 mg | 14% |
| 834 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 835 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 836 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 837 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 838 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 839 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 840 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 841 | Nabisco, Nabisco Grahams Crackers | Baked Products | 59.00 mg | 14% |
| 842 | Crackers, melba toast, plain | Baked Products | 59.00 mg | 14% |
| 843 | Lentils, pink or red, raw | Legumes and Legume Products | 59.00 mg | 14% |
| 844 | Crackers, melba toast, plain, without salt | Baked Products | 59.00 mg | 14% |
| 845 | Bread, wheat, toasted | Baked Products | 59.00 mg | 14% |
| 846 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 59.00 mg | 14% |
| 847 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 59.00 mg | 14% |
| 848 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% |
| 849 | Candies, HERSHEY'S MILK CHOCOLATE WITH ALMOND BITES | Sweets | 59.00 mg | 14% |
| 850 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 59.00 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.