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 1751–1800 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Pancake, plain (includes buttermilk), dry mix, incomplete, prepared with egg, oil, milk | Baked Products | 22.00 mg | 5% |
| 1752 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1753 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1754 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1755 | Cheese, cheshire | Dairy and Egg Products | 21.00 mg | 5% |
| 1756 | Cheese, limburger | Dairy and Egg Products | 21.00 mg | 5% |
| 1757 | Cheese, mozzarella, (48% water, 25% M.F.) | Dairy and Egg Products | 21.00 mg | 5% |
| 1758 | Loganberry, frozen | Fruits and fruit juices | 21.00 mg | 5% |
| 1759 | Papaya, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 1760 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 21.00 mg | 5% |
| 1761 | Soursop, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 1762 | Sugar-apple, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 1763 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1764 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1765 | Cassava (manioc), raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1766 | Collards, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1767 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1768 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1769 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1770 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1771 | Shallot, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1772 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1773 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1774 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1775 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1776 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1777 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1778 | Bread, egg, (challah), toasted | Baked Products | 21.00 mg | 5% |
| 1779 | Cake mix, gingerbread, dry, unprepared | Baked Products | 21.00 mg | 5% |
| 1780 | Cookie, raisin, soft-type | Baked Products | 21.00 mg | 5% |
| 1781 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 21.00 mg | 5% |
| 1782 | Dessert, frozen, pudding pop, chocolate | Sweets | 21.00 mg | 5% |
| 1783 | Sweets, syrups, maple, bulk | Sweets | 21.00 mg | 5% |
| 1784 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 21.00 mg | 5% |
| 1785 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1786 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1787 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1788 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1789 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1790 | Fast foods, breakfast, english muffin with butter | Fast Foods | 21.00 mg | 5% |
| 1791 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 21.00 mg | 5% |
| 1792 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 21.00 mg | 5% |
| 1793 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 21.00 mg | 5% |
| 1794 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 21.00 mg | 5% |
| 1795 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 21.00 mg | 5% |
| 1796 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1797 | Blackberry juice, canned | Fruits and fruit juices | 21.00 mg | 5% |
| 1798 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1799 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 21.00 mg | 5% |
| 1800 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 21.00 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.