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 1951–2000 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 18.00 mg | 4% |
| 1952 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1953 | Yogourt, goat, plain | Dairy and Egg Products | 18.00 mg | 4% |
| 1954 | Blueberry, dried, sweetened | Fruits and fruit juices | 18.00 mg | 4% |
| 1955 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 18.00 mg | 4% |
| 1956 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 18.00 mg | 4% |
| 1957 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 18.00 mg | 4% |
| 1958 | Milk, fluid, sheep, whole | Dairy and Egg Products | 18.00 mg | 4% |
| 1959 | Soup, cream, asparagus, dehydrated | Soups, Sauces and Gravies | 18.00 mg | 4% |
| 1960 | Cereal, hot, cream of wheat, regular, dry | Breakfast cereals | 18.00 mg | 4% |
| 1961 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 18.00 mg | 4% |
| 1962 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 18.00 mg | 4% |
| 1963 | Cereal, hot, oats, instant: peaches 'n cream, prepared, Quaker | Breakfast cereals | 18.00 mg | 4% |
| 1964 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 18.00 mg | 4% |
| 1965 | Custard-apple, raw | Fruits and fruit juices | 18.00 mg | 4% |
| 1966 | Mulberry, raw | Fruits and fruit juices | 18.00 mg | 4% |
| 1967 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 18.00 mg | 4% |
| 1968 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 18.00 mg | 4% |
| 1969 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 18.00 mg | 4% |
| 1970 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1971 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1972 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1973 | Kale, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1974 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1975 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1976 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1977 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1978 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1979 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1980 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1981 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1982 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1983 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1984 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1985 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1986 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1987 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1988 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1989 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1990 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1991 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1992 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1993 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1994 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 18.00 mg | 4% |
| 1995 | Beverage mix, chocolate flavour, powder, with whole milk | Beverages | 18.00 mg | 4% |
| 1996 | Chocolate syrup, thin type, whole milk added | Dairy and Egg Products | 18.00 mg | 4% |
| 1997 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 18.00 mg | 4% |
| 1998 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 18.00 mg | 4% |
| 1999 | Biscuit, plain/buttermilk, homemade | Baked Products | 18.00 mg | 4% |
| 2000 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% |
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.