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 2801–2850 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2801 | WENDY'S, french fries | Fast Foods | 33.00 mg | 8% | USDA_SR |
| 2802 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2803 | TACO BELL, Nachos Supreme | Fast Foods | 33.00 mg | 8% | USDA_SR |
| 2804 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 33.00 mg | 8% | USDA_SR |
| 2805 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2806 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2807 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 33.00 mg | 8% | USDA_SR |
| 2808 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 33.00 mg | 8% | USDA_SR |
| 2809 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2810 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2811 | Kale, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | USDA_SR |
| 2812 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 33.00 mg | 8% | CNF |
| 2813 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 33.00 mg | 8% | CNF |
| 2814 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 33.00 mg | 8% | CNF |
| 2815 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2816 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 33.00 mg | 8% | CNF |
| 2817 | Capers, canned | Spices and Herbs | 33.00 mg | 8% | CNF |
| 2818 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2819 | Roll, dinner, oat bran | Baked Products | 33.00 mg | 8% | CNF |
| 2820 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 33.00 mg | 8% | CNF |
| 2821 | Beans, pinto, canned, solids and liquid | Legumes and Legume Products | 33.00 mg | 8% | CNF |
| 2822 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 33.00 mg | 8% | CNF |
| 2823 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2824 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2825 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2826 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2827 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 33.00 mg | 8% | CNF |
| 2828 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 33.00 mg | 8% | CNF |
| 2829 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 32.80 mg | 8% | USDA_FF |
| 2830 | Kale, raw | Vegetables and Vegetable Products | 32.70 mg | 8% | USDA_FF |
| 2831 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 32.54 mg | 8% | USDA_FF |
| 2832 | Cookies, oatmeal, soft, with raisins | Baked Products | 32.40 mg | 8% | USDA_FF |
| 2833 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2834 | Muffins, corn, commercially prepared | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2835 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2836 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2837 | Bread, sticks, plain | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2838 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 2839 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 32.00 mg | 8% | USDA_SR |
| 2840 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 2841 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 2842 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% | USDA_SR |
| 2843 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% | USDA_SR |
| 2844 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2845 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2846 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2847 | Bread, french or vienna (includes sourdough) | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2848 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2849 | Cookies, oatmeal, reduced fat | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2850 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% | USDA_SR |
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.