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 2951–3000 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2951 | Cookie, sugar, refrigerated dough, baked | Baked Products | 8.00 mg | 2% |
| 2952 | Pie, blueberry, homemade, 2 crust | Baked Products | 8.00 mg | 2% |
| 2953 | Pie, cherry, commercial, 2 crust | Baked Products | 8.00 mg | 2% |
| 2954 | Dessert, frozen, sherbet, orange | Sweets | 8.00 mg | 2% |
| 2955 | Dessert, pudding, rice, ready to eat | Sweets | 8.00 mg | 2% |
| 2956 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 8.00 mg | 2% |
| 2957 | Dessert, pudding, banana, dry mix, regular, unprepared | Sweets | 8.00 mg | 2% |
| 2958 | Sweets, syrups, corn, dark | Sweets | 8.00 mg | 2% |
| 2959 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 8.00 mg | 2% |
| 2960 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 8.00 mg | 2% |
| 2961 | Grains, couscous, cooked | Cereals, Grains and Pasta | 8.00 mg | 2% |
| 2962 | Fast foods, side dish, coleslaw | Fast Foods | 8.00 mg | 2% |
| 2963 | Fast foods, side dish, potato salad | Fast Foods | 8.00 mg | 2% |
| 2964 | Tomato, orange, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2965 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2966 | Soup, cream, asparagus, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2967 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2968 | Hot chocolate with marshmallows, mix, powder, prepared with water | Beverages | 8.00 mg | 2% |
| 2969 | Dessert topping (non dairy), fat free, Reddi Wip | Dairy and Egg Products | 8.00 mg | 2% |
| 2970 | Salad dressing, ranch dressing, fat free | Fats and Oils | 8.00 mg | 2% |
| 2971 | Pepper, sweet, green, sauteed | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2972 | Sweets, pie fillings, cherry, low calorie | Sweets | 8.00 mg | 2% |
| 2973 | Radish, hawaiian style, pickled | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2974 | Cheese, cream, light | Dairy and Egg Products | 8.00 mg | 2% |
| 2975 | Dessert, frozen, juice, orange | Sweets | 8.00 mg | 2% |
| 2976 | Black crowberry (curlewberry), native | Fruits and fruit juices | 8.00 mg | 2% |
| 2977 | Dessert, apple crisp, homemade | Sweets | 8.00 mg | 2% |
| 2978 | Soup, butternut squash, ready-to-serve | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 2979 | Butterbur (fuki), boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2980 | Carrot, canned, drained solids, unsalted | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2981 | Onion, frozen, whole, boiled, drained, with salt | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2982 | Pepper, sweet, red, frozen, chopped, unprepared | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 2983 | Cheese, cottage, creamed with fruit | Dairy and Egg Products | 7.00 mg | 2% |
| 2984 | Dessert topping (non dairy), powdered | Dairy and Egg Products | 7.00 mg | 2% |
| 2985 | Cream, whipping, 32% M.F. | Dairy and Egg Products | 7.00 mg | 2% |
| 2986 | Cream, whipping, 35% M.F. | Dairy and Egg Products | 7.00 mg | 2% |
| 2987 | Salad dressing, thousand island, commercial, low calorie | Fats and Oils | 7.00 mg | 2% |
| 2988 | Soup, mushroom barley, canned, condensed | Soups, Sauces and Gravies | 7.00 mg | 2% |
| 2989 | Apricot, canned halves with skin, water pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 2990 | Apricot, canned halves with skin, heavy syrup pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 2991 | Crabapple, raw | Fruits and fruit juices | 7.00 mg | 2% |
| 2992 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, water pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 2993 | Fruit cocktail (peach, pear, apricot, pineapple, cherry, grape), canned, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 2994 | Guava sauce, cooked | Fruits and fruit juices | 7.00 mg | 2% |
| 2995 | Lime juice, canned or bottled | Fruits and fruit juices | 7.00 mg | 2% |
| 2996 | Peach, canned halves or slices, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 2997 | Peach, spiced, canned whole, heavy syrup pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 2998 | Pear, canned halves, juice pack, solids and liquid | Fruits and fruit juices | 7.00 mg | 2% |
| 2999 | Strawberry, frozen, sweetened, sliced | Fruits and fruit juices | 7.00 mg | 2% |
| 3000 | Grape, red or green (European type, such as Thompson seedless), adherent skin, raw | Fruits and fruit juices | 7.00 mg | 2% |
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.