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 951–1000 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 951 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 48.00 mg | 11% |
| 952 | Grains, wheat, kamut khorasan, cooked | Cereals, Grains and Pasta | 48.00 mg | 11% |
| 953 | Beans, legumes, mung (green gram), boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 954 | Beans, kidney, light red, boiled, salted | Legumes and Legume Products | 48.00 mg | 11% |
| 955 | Candies, truffles, homemade | Sweets | 48.00 mg | 11% |
| 956 | Soybean, fermented products, miso | Legumes and Legume Products | 48.00 mg | 11% |
| 957 | Peanut flour, low-fat | Legumes and Legume Products | 48.00 mg | 11% |
| 958 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 959 | Beverage, bean | Legumes and Legume Products | 48.00 mg | 11% |
| 960 | Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougat | Sweets | 48.00 mg | 11% |
| 961 | Beans, kidney, light red, boiled | Legumes and Legume Products | 48.00 mg | 11% |
| 962 | English muffin, multigrain (also granola), toasted | Baked Products | 48.00 mg | 11% |
| 963 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 48.00 mg | 11% |
| 964 | Malabar spinach, cooked | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 965 | Snacks, crisped rice bar, chocolate chip | Snacks | 48.00 mg | 11% |
| 966 | Succotash, raw | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 967 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 48.00 mg | 11% |
| 968 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 47.00 mg | 11% |
| 969 | Candies, bars, Mr Goodbar | Sweets | 47.00 mg | 11% |
| 970 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 47.00 mg | 11% |
| 971 | Kale, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 972 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% |
| 973 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 974 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 975 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 47.00 mg | 11% |
| 976 | Grains, semolina | Cereals, Grains and Pasta | 47.00 mg | 11% |
| 977 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% |
| 978 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 47.00 mg | 11% |
| 979 | Cracker, standard snack-type, with whole-wheat | Baked Products | 47.00 mg | 11% |
| 980 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 47.00 mg | 11% |
| 981 | Pancake, whole wheat, dry mix, incomplete, prepared, (with egg, oil, milk) | Baked Products | 46.00 mg | 11% |
| 982 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 46.00 mg | 11% |
| 983 | Babyfood, cereal, rice, dry | Babyfoods | 46.00 mg | 11% |
| 984 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 46.00 mg | 11% |
| 985 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 46.00 mg | 11% |
| 986 | Cassava (manioc), flour | Vegetables and Vegetable Products | 46.00 mg | 11% |
| 987 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 46.00 mg | 11% |
| 988 | Longan, dried | Fruits and fruit juices | 46.00 mg | 11% |
| 989 | Candies, M&M's, mini milk chocolate | Sweets | 46.00 mg | 11% |
| 990 | Sweets, baking chocolate, milk chocolate, mini bits | Sweets | 46.00 mg | 11% |
| 991 | Bread crumbs, dry, grated, seasoned | Baked Products | 46.00 mg | 11% |
| 992 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 46.00 mg | 11% |
| 993 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 46.00 mg | 11% |
| 994 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 46.00 mg | 11% |
| 995 | Candies, milk chocolate coated raisins | Sweets | 45.00 mg | 11% |
| 996 | Dessert, egg custard, dry mix, unprepared | Sweets | 45.00 mg | 11% |
| 997 | Dessert, pudding, chocolate, dry mix, instant, unprepared | Sweets | 45.00 mg | 11% |
| 998 | Beans, kidney, dark red, boiled, salted | Legumes and Legume Products | 45.00 mg | 11% |
| 999 | Chili with beans, canned | Legumes and Legume Products | 45.00 mg | 11% |
| 1000 | Beans, kidney, dark red, boiled | Legumes and Legume Products | 45.00 mg | 11% |
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.