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 2901–2950 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 12.00 mg | 3% |
| 2902 | Cream puff shell, prepared from recipe | Baked Products | 12.00 mg | 3% |
| 2903 | Cookies, vanilla wafers, higher fat | Baked Products | 12.00 mg | 3% |
| 2904 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 12.00 mg | 3% |
| 2905 | Cookies, butter, commercially prepared, enriched | Baked Products | 12.00 mg | 3% |
| 2906 | Beverages, Strawberry-flavor beverage mix, powder, prepared with whole milk | Beverages | 12.00 mg | 3% |
| 2907 | Beverages, almond milk, chocolate, ready-to-drink | Beverages | 12.00 mg | 3% |
| 2908 | Sauce, white, thin, prepared-from-recipe, with butter | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2909 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2910 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 12.00 mg | 3% |
| 2911 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 12.00 mg | 3% |
| 2912 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2913 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2914 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% |
| 2915 | Ice cream, soft serve, chocolate | Dairy and Egg Products | 12.00 mg | 3% |
| 2916 | McDONALD'S, Fruit 'n Yogurt Parfait (without granola) | Fast Foods | 12.00 mg | 3% |
| 2917 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 12.00 mg | 3% |
| 2918 | Alcoholic beverage, wine, table, red | Beverages | 12.00 mg | 3% |
| 2919 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2920 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 12.00 mg | 3% |
| 2921 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2922 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 12.00 mg | 3% |
| 2923 | Cookies, butter, commercially prepared, unenriched | Baked Products | 12.00 mg | 3% |
| 2924 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 12.00 mg | 3% |
| 2925 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 12.00 mg | 3% |
| 2926 | Muffins, blueberry, toaster-type | Baked Products | 12.00 mg | 3% |
| 2927 | Doughnuts, french crullers, glazed | Baked Products | 12.00 mg | 3% |
| 2928 | Cake, yellow, prepared from recipe without frosting | Baked Products | 12.00 mg | 3% |
| 2929 | Cake, white, prepared from recipe without frosting | Baked Products | 12.00 mg | 3% |
| 2930 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 12.00 mg | 3% |
| 2931 | Cake, angelfood, commercially prepared | Baked Products | 12.00 mg | 3% |
| 2932 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 12.00 mg | 3% |
| 2933 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 12.00 mg | 3% |
| 2934 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% |
| 2935 | Egg, whole, cooked, poached | Dairy and Egg Products | 12.00 mg | 3% |
| 2936 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 12.00 mg | 3% |
| 2937 | Alcoholic beverages, beer, higher alcohol | Beverages | 12.00 mg | 3% |
| 2938 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 12.00 mg | 3% |
| 2939 | Acerola juice, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2940 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2941 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2942 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2943 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2944 | Light ice cream, Creamsicle | Dairy and Egg Products | 12.00 mg | 3% |
| 2945 | Egg, whole, raw, fresh | Dairy and Egg Products | 12.00 mg | 3% |
| 2946 | Yogurt, plain, whole milk | Dairy and Egg Products | 12.00 mg | 3% |
| 2947 | Salad dressing, honey mustard dressing, reduced calorie | Fats and Oils | 12.00 mg | 3% |
| 2948 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 12.00 mg | 3% |
| 2949 | Milk shakes, thick vanilla | Dairy and Egg Products | 12.00 mg | 3% |
| 2950 | BURGER KING, Vanilla Shake | Fast Foods | 12.00 mg | 3% |
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.