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 1151–1200 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1151 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1152 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1153 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1154 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1155 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1156 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 38.00 mg | 9% |
| 1157 | Candies, bars, Alpine White bar with almonds | Sweets | 38.00 mg | 9% |
| 1158 | Cookie, peanut butter, refrigerated dough | Baked Products | 37.00 mg | 9% |
| 1159 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1160 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 37.00 mg | 9% |
| 1161 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 37.00 mg | 9% |
| 1162 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1163 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% |
| 1164 | Jujube (chinese date), dried | Fruits and fruit juices | 37.00 mg | 9% |
| 1165 | English muffin, wheat | Baked Products | 37.00 mg | 9% |
| 1166 | Plantain, raw | Fruits and fruit juices | 37.00 mg | 9% |
| 1167 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 37.00 mg | 9% |
| 1168 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1169 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1170 | Candies, bars, Kit Kat wafer bar | Sweets | 37.00 mg | 9% |
| 1171 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1172 | Indian, bread, paratha, whole-wheat | Baked Products | 37.00 mg | 9% |
| 1173 | Rice, spanish rice mix, unprepared | Mixed Dishes | 37.00 mg | 9% |
| 1174 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 36.00 mg | 9% |
| 1175 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 36.00 mg | 9% |
| 1176 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 36.00 mg | 9% |
| 1177 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 36.00 mg | 9% |
| 1178 | Babyfood, cereal, wheat, dry | Babyfoods | 36.00 mg | 9% |
| 1179 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 36.00 mg | 9% |
| 1180 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 36.00 mg | 9% |
| 1181 | Cookie, chocolate sandwich, extra cream filling | Baked Products | 36.00 mg | 9% |
| 1182 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 36.00 mg | 9% |
| 1183 | Cheese, gruyere | Dairy and Egg Products | 36.00 mg | 9% |
| 1184 | Cake, snack cake, cream-filled, chocolate with icing (frosting) | Baked Products | 36.00 mg | 9% |
| 1185 | Cracker, rusk toast | Baked Products | 36.00 mg | 9% |
| 1186 | Bread, white with raisins, commercial | Baked Products | 36.00 mg | 9% |
| 1187 | Cracker, standard snack-type, sandwich, with cheese filling | Baked Products | 36.00 mg | 9% |
| 1188 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1189 | Peas, split, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% |
| 1190 | Lentils, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% |
| 1191 | Peas, split, boiled | Legumes and Legume Products | 36.00 mg | 9% |
| 1192 | Lentils, boiled | Legumes and Legume Products | 36.00 mg | 9% |
| 1193 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 36.00 mg | 9% |
| 1194 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 36.00 mg | 9% |
| 1195 | Meatless, sausage | Legumes and Legume Products | 36.00 mg | 9% |
| 1196 | Cheese, swiss, low fat | Dairy and Egg Products | 36.00 mg | 9% |
| 1197 | Cheese, swiss, low sodium | Dairy and Egg Products | 36.00 mg | 9% |
| 1198 | Cracker, cheese, reduced sodium | Baked Products | 36.00 mg | 9% |
| 1199 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 36.00 mg | 9% |
| 1200 | Sauce, cheese sauce mix, dry, unprepared | Soups, Sauces and Gravies | 36.00 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.