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 3001–3050 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3001 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3002 | Taro, cooked, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3003 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3004 | Spinach souffle | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3005 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3006 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3007 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 30.00 mg | 7% | USDA_SR |
| 3008 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3009 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3010 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3011 | Chicory greens, raw | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3012 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 30.00 mg | 7% | USDA_SR |
| 3013 | ON THE BORDER, cheese enchilada | Restaurant Foods | 30.00 mg | 7% | USDA_SR |
| 3014 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3015 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 30.00 mg | 7% | USDA_SR |
| 3016 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 30.00 mg | 7% | USDA_SR |
| 3017 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 30.00 mg | 7% | USDA_SR |
| 3018 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 30.00 mg | 7% | USDA_SR |
| 3019 | Frostings, chocolate, creamy, dry mix, prepared with margarine | Sweets | 30.00 mg | 7% | USDA_SR |
| 3020 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 30.00 mg | 7% | USDA_SR |
| 3021 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3022 | Taro, cooked, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% | USDA_SR |
| 3023 | Durian, raw or frozen | Fruits and Fruit Juices | 30.00 mg | 7% | USDA_SR |
| 3024 | Raisins, seeded | Fruits and Fruit Juices | 30.00 mg | 7% | USDA_SR |
| 3025 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 30.00 mg | 7% | USDA_SR |
| 3026 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 30.00 mg | 7% | USDA_SR |
| 3027 | Tamale, cheese | Mixed Dishes | 30.00 mg | 7% | CNF |
| 3028 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3029 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3030 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% | CNF |
| 3031 | Cheese, processed product, mozzarella, slices | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3032 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3033 | Taro, cooked, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3034 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3035 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3036 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3037 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% | CNF |
| 3038 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 30.00 mg | 7% | CNF |
| 3039 | Durian, raw or frozen | Fruits and fruit juices | 30.00 mg | 7% | CNF |
| 3040 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 30.00 mg | 7% | CNF |
| 3041 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% | CNF |
| 3042 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% | CNF |
| 3043 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% | CNF |
| 3044 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% | CNF |
| 3045 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 30.00 mg | 7% | CNF |
| 3046 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 30.00 mg | 7% | CNF |
| 3047 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 30.00 mg | 7% | CNF |
| 3048 | Cracker, matzo, egg and onion | Baked Products | 30.00 mg | 7% | CNF |
| 3049 | Doughnut (donut), cake-type, plain, chocolate coated or iced | Baked Products | 30.00 mg | 7% | CNF |
| 3050 | Cookie, oatmeal (with or without raisins), commercial, soft-type | Baked Products | 30.00 mg | 7% | 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.