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 1201–1250 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1202 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1203 | Pasta, corn, cooked | Cereals, Grains and Pasta | 36.00 mg | 9% |
| 1204 | Potato pancake, homemade | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1205 | Candies, bars / chips, carob | Sweets | 36.00 mg | 9% |
| 1206 | Candies, fudge, chocolate, homemade | Sweets | 36.00 mg | 9% |
| 1207 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1208 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 35.00 mg | 8% |
| 1209 | Refried beans, canned | Legumes and Legume Products | 35.00 mg | 8% |
| 1210 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 8% |
| 1211 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 35.00 mg | 8% |
| 1212 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 35.00 mg | 8% |
| 1213 | Raisin, golden seedless | Fruits and fruit juices | 35.00 mg | 8% |
| 1214 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 35.00 mg | 8% |
| 1215 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 35.00 mg | 8% |
| 1216 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1217 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 35.00 mg | 8% |
| 1218 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1219 | Grains, rice flour, white | Cereals, Grains and Pasta | 35.00 mg | 8% |
| 1220 | Snacks, pretzels, hard, plain, unsalted | Snacks | 35.00 mg | 8% |
| 1221 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% |
| 1222 | Coffee latte, prepared with whole milk | Beverages | 35.00 mg | 8% |
| 1223 | Cheese, processed product, cheddar, loaf | Dairy and Egg Products | 35.00 mg | 8% |
| 1224 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1225 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1226 | Snacks, pretzels, hard, chocolate coated | Snacks | 35.00 mg | 8% |
| 1227 | Cookie, oatmeal sandwich, cream filling | Baked Products | 35.00 mg | 8% |
| 1228 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 35.00 mg | 8% |
| 1229 | Bread, made with milk, commercial | Baked Products | 35.00 mg | 8% |
| 1230 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 35.00 mg | 8% |
| 1231 | Cheese, processed product, Swiss, slices | Dairy and Egg Products | 34.00 mg | 8% |
| 1232 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 34.00 mg | 8% |
| 1233 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 34.00 mg | 8% |
| 1234 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 34.00 mg | 8% |
| 1235 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1236 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% |
| 1237 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% |
| 1238 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% |
| 1239 | Cheese, parmesan, dry grated | Dairy and Egg Products | 34.00 mg | 8% |
| 1240 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1241 | Egg, chicken, dried, whole | Dairy and Egg Products | 34.00 mg | 8% |
| 1242 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1243 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1244 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1245 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1246 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1247 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 34.00 mg | 8% |
| 1248 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1249 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 33.00 mg | 8% |
| 1250 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 33.00 mg | 8% |
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.