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 1301–1350 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1302 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1303 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1304 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 32.00 mg | 8% |
| 1305 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1306 | Cookie, brownie, commercial | Baked Products | 31.00 mg | 7% |
| 1307 | Candies, bars, Special Dark | Sweets | 31.00 mg | 7% |
| 1308 | Beans, adzuki, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% |
| 1309 | Croutons, plain | Baked Products | 31.00 mg | 7% |
| 1310 | Cake, chocolate, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 31.00 mg | 7% |
| 1311 | Persimmon, japanese, dried | Fruits and fruit juices | 31.00 mg | 7% |
| 1312 | Ice cream cone, sugar, rolled-type | Baked Products | 31.00 mg | 7% |
| 1313 | Pancake, plain (includes buttermilk), dry mix, incomplete, unprepared | Baked Products | 31.00 mg | 7% |
| 1314 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1315 | Burrito, bean and cheese, frozen | Mixed Dishes | 31.00 mg | 7% |
| 1316 | Bread, French or Vienna, (also sourdough), toasted | Baked Products | 31.00 mg | 7% |
| 1317 | Artichoke (Globe, French), frozen, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1318 | Bagel, oat bran | Baked Products | 31.00 mg | 7% |
| 1319 | Artichoke (Globe, French), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1320 | Broadbeans (fava beans), fresh, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1321 | Broadbeans (fava beans), fresh, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1322 | Corn, sweet, white, on or off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1323 | Corn, sweet, white, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1324 | Fast foods, mexican, enchilada with cheese | Fast Foods | 31.00 mg | 7% |
| 1325 | Granola bar, cereal bar, fruit-filled, all flavours | Baked Products | 31.00 mg | 7% |
| 1326 | Cake, chocolate, homemade, with chocolate icing (frosting) | Baked Products | 31.00 mg | 7% |
| 1327 | Granola bar, chewy, fruit flavour, soy protein added, yogourt coated | Baked Products | 31.00 mg | 7% |
| 1328 | Cookie, brownie, commercial, reduced fat | Baked Products | 31.00 mg | 7% |
| 1329 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 31.00 mg | 7% |
| 1330 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1331 | Taro, cooked, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1332 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1333 | Cheese, processed product, mozzarella, slices | Dairy and Egg Products | 30.00 mg | 7% |
| 1334 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% |
| 1335 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 30.00 mg | 7% |
| 1336 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 30.00 mg | 7% |
| 1337 | Tamale, cheese | Mixed Dishes | 30.00 mg | 7% |
| 1338 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 30.00 mg | 7% |
| 1339 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1340 | Beans, kidney, dark red, canned, solids and liquid | Legumes and Legume Products | 30.00 mg | 7% |
| 1341 | Cheese, edam | Dairy and Egg Products | 30.00 mg | 7% |
| 1342 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% |
| 1343 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 30.00 mg | 7% |
| 1344 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 30.00 mg | 7% |
| 1345 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 30.00 mg | 7% |
| 1346 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 30.00 mg | 7% |
| 1347 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 30.00 mg | 7% |
| 1348 | Cheese, roquefort (blue) | Dairy and Egg Products | 30.00 mg | 7% |
| 1349 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 30.00 mg | 7% |
| 1350 | Spinach souffle, homemade | Vegetables and Vegetable Products | 30.00 mg | 7% |
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.