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 2601–2650 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2601 | Plantain, raw | Fruits and fruit juices | 37.00 mg | 9% | CNF |
| 2602 | Jujube (chinese date), dried | Fruits and fruit juices | 37.00 mg | 9% | CNF |
| 2603 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 36.10 mg | 9% | USDA_FF |
| 2604 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2605 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2606 | Crackers, cheese, low sodium | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2607 | Rolls, dinner, wheat | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2608 | Crackers, standard snack-type, sandwich, with cheese filling | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2609 | Crackers, rusk toast | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2610 | Cookies, chocolate chip, dry mix | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2611 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2612 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | Breakfast Cereals | 36.00 mg | 9% | USDA_SR |
| 2613 | Sausage, meatless | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2614 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2615 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2616 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 36.00 mg | 9% | USDA_SR |
| 2617 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2618 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2619 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2620 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2621 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2622 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 36.00 mg | 9% | USDA_SR |
| 2623 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2624 | Currants, zante, dried | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2625 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 36.00 mg | 9% | USDA_SR |
| 2626 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 36.00 mg | 9% | USDA_SR |
| 2627 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2628 | Cheese, gruyere | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2629 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2630 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2631 | Potato pancakes | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2632 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2633 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2634 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 36.00 mg | 9% | USDA_SR |
| 2635 | Okra, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2636 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% | USDA_SR |
| 2637 | Plantains, yellow, raw | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2638 | Pasta, gluten-free, corn, cooked | Cereal Grains and Pasta | 36.00 mg | 9% | USDA_SR |
| 2639 | Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup | Sweets | 36.00 mg | 9% | USDA_SR |
| 2640 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 36.00 mg | 9% | USDA_SR |
| 2641 | Cheese, swiss, low fat | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2642 | Cheese, swiss, low sodium | Dairy and Egg Products | 36.00 mg | 9% | USDA_SR |
| 2643 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 36.00 mg | 9% | USDA_SR |
| 2644 | Candies, carob, unsweetened | Sweets | 36.00 mg | 9% | USDA_SR |
| 2645 | Restaurant, Latino, pupusas con queso (pupusas, cheese) | Restaurant Foods | 36.00 mg | 9% | USDA_SR |
| 2646 | Babyfood, cereal, soya, with fruit, prepared with formula or breast milk | Babyfoods | 36.00 mg | 9% | CNF |
| 2647 | Babyfood, cereal, wheat, dry | Babyfoods | 36.00 mg | 9% | CNF |
| 2648 | Babyfood, cereal, Oat, with milk powder, prepared with water | Babyfoods | 36.00 mg | 9% | CNF |
| 2649 | Dessert, frozen, ice cream, soft serve, chocolate, light | Sweets | 36.00 mg | 9% | CNF |
| 2650 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 36.00 mg | 9% | CNF |
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.