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 1601–1650 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1602 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1603 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1604 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1605 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1606 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1607 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 24.00 mg | 6% |
| 1608 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 24.00 mg | 6% |
| 1609 | Cookie, chocolate chip, refrigerated dough | Baked Products | 24.00 mg | 6% |
| 1610 | Cracker, matzo, egg | Baked Products | 24.00 mg | 6% |
| 1611 | Cracker meal | Baked Products | 24.00 mg | 6% |
| 1612 | Croissant, cheese, commercial | Baked Products | 24.00 mg | 6% |
| 1613 | English muffin, plain (also sourdough) | Baked Products | 24.00 mg | 6% |
| 1614 | Hush puppy, homemade | Baked Products | 24.00 mg | 6% |
| 1615 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 24.00 mg | 6% |
| 1616 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 24.00 mg | 6% |
| 1617 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 24.00 mg | 6% |
| 1618 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 24.00 mg | 6% |
| 1619 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 24.00 mg | 6% |
| 1620 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 24.00 mg | 6% |
| 1621 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 24.00 mg | 6% |
| 1622 | Yautia (tannier), raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1623 | Abiyuch, raw | Fruits and fruit juices | 24.00 mg | 6% |
| 1624 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 24.00 mg | 6% |
| 1625 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1626 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1627 | Fast foods, pizza, cheese, regular crust | Fast Foods | 24.00 mg | 6% |
| 1628 | Fast foods, pizza, cheese, thin crust | Fast Foods | 24.00 mg | 6% |
| 1629 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1630 | Cheese, blue | Dairy and Egg Products | 23.00 mg | 5% |
| 1631 | Hot chocolate, cocoa, homemade, prepared with 2% milk | Beverages | 23.00 mg | 5% |
| 1632 | Cheese fondue | Dairy and Egg Products | 23.00 mg | 5% |
| 1633 | Cheese, Mexican, queso chihuahua | Dairy and Egg Products | 23.00 mg | 5% |
| 1634 | Cheese, mozzarella, partially skim, (52% water, 16.5% M.F.) | Dairy and Egg Products | 23.00 mg | 5% |
| 1635 | Cereal, hot, cream of rice, dry | Breakfast cereals | 23.00 mg | 5% |
| 1636 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 23.00 mg | 5% |
| 1637 | Cereal, hot, cream of wheat, instant: apple and cinnamon, dry | Breakfast cereals | 23.00 mg | 5% |
| 1638 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 23.00 mg | 5% |
| 1639 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1640 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1641 | Lotus root, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1642 | Onion, Welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1643 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1644 | Pumpkin, canned | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1645 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1646 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1647 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1648 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1649 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1650 | Brussels sprouts, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
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.