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 1101–1150 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 40.00 mg | 10% |
| 1102 | Cookie, graham cracker, plain or honey (includes cinnamon) | Baked Products | 40.00 mg | 10% |
| 1103 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1104 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1105 | Babyfood, cereal, mixed grain, prepared with formula or breast milk | Babyfoods | 40.00 mg | 10% |
| 1106 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 40.00 mg | 10% |
| 1107 | Dessert, frozen yogourt, chocolate, skim milk, with artificial sweetener | Sweets | 40.00 mg | 10% |
| 1108 | Yogourt, tofu | Legumes and Legume Products | 40.00 mg | 10% |
| 1109 | Leavening agent, yeast, baker's, compressed | Baked Products | 40.00 mg | 10% |
| 1110 | Fast foods, side dish, hush puppies | Fast Foods | 40.00 mg | 10% |
| 1111 | Bread stuffing, dry mix, unprepared | Baked Products | 40.00 mg | 10% |
| 1112 | Fast foods, mexican, burrito with beans | Fast Foods | 40.00 mg | 10% |
| 1113 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1114 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1115 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 40.00 mg | 10% |
| 1116 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1117 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 40.00 mg | 10% |
| 1118 | Snacks, potato chips, dried potatoes, plain | Snacks | 40.00 mg | 10% |
| 1119 | Cookie, chocolate sandwich, cream filling, chocolate-coated | Baked Products | 39.00 mg | 9% |
| 1120 | Cookie, peanut butter, homemade, with margarine | Baked Products | 39.00 mg | 9% |
| 1121 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% |
| 1122 | Bread, white with raisins, commercial, toasted | Baked Products | 39.00 mg | 9% |
| 1123 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1124 | Bread, Italian | Baked Products | 39.00 mg | 9% |
| 1125 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1126 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 39.00 mg | 9% |
| 1127 | Agave, cooked | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1128 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 39.00 mg | 9% |
| 1129 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 39.00 mg | 9% |
| 1130 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 39.00 mg | 9% |
| 1131 | Leavening agent, baking powder, double acting, phosphate | Baked Products | 39.00 mg | 9% |
| 1132 | Bread, white, commercial, reduced sodium | Baked Products | 39.00 mg | 9% |
| 1133 | Bread, white, commercial | Baked Products | 39.00 mg | 9% |
| 1134 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1135 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1136 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1137 | Snacks, bagel chips | Snacks | 39.00 mg | 9% |
| 1138 | Bread, made with milk, commercial, toasted | Baked Products | 39.00 mg | 9% |
| 1139 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% |
| 1140 | Babyfood, cereal, oat, prepared with formula or breast milk | Babyfoods | 38.00 mg | 9% |
| 1141 | Cheese, swiss (emmental) | Dairy and Egg Products | 38.00 mg | 9% |
| 1142 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1143 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 38.00 mg | 9% |
| 1144 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 38.00 mg | 9% |
| 1145 | Candies, ALMOND JOY BITES | Sweets | 38.00 mg | 9% |
| 1146 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 38.00 mg | 9% |
| 1147 | Bread, wheat germ, toasted | Baked Products | 38.00 mg | 9% |
| 1148 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1149 | Cake, date square (matrimonial cake), homemade | Baked Products | 38.00 mg | 9% |
| 1150 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
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.