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 301–350 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 301 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 139.00 mg | 33% |
| 302 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 139.00 mg | 33% |
| 303 | Muffin, wheat bran, with raisins, homemade | Baked Products | 139.00 mg | 33% |
| 304 | Beans, kidney, dark red, raw | Legumes and Legume Products | 138.00 mg | 33% |
| 305 | Grains, oat flour, whole-grain | Cereals, Grains and Pasta | 138.00 mg | 33% |
| 306 | Snacks, rice cakes, brown rice, multigrain, unsalted | Snacks | 137.00 mg | 33% |
| 307 | Candies, sugar-coated almonds | Sweets | 137.00 mg | 33% |
| 308 | Snacks, rice cakes, brown rice, multigrain | Snacks | 137.00 mg | 33% |
| 309 | Nuts, Chinese chestnuts, dried | Nuts and Seeds | 137.00 mg | 33% |
| 310 | Spices, pumpkin pie spice | Spices and Herbs | 136.00 mg | 32% |
| 311 | Snacks, rice cakes, brown rice, sesame seed, unsalted | Snacks | 136.00 mg | 32% |
| 312 | Snacks, rice cakes, brown rice, sesame seed | Snacks | 136.00 mg | 32% |
| 313 | Grains, spelt, uncooked | Cereals, Grains and Pasta | 136.00 mg | 32% |
| 314 | Cereal, hot, oats, quick, dry, Quaker | Breakfast cereals | 135.00 mg | 32% |
| 315 | Cereal, hot, oats, one minute, dry, Quaker | Breakfast cereals | 135.00 mg | 32% |
| 316 | Spices, allspice, ground | Spices and Herbs | 135.00 mg | 32% |
| 317 | Babyfood, cereal, oat, dry | Babyfoods | 134.00 mg | 32% |
| 318 | Cracker, matzo, whole-wheat | Baked Products | 134.00 mg | 32% |
| 319 | Grains, barley, dry | Cereals, Grains and Pasta | 133.00 mg | 32% |
| 320 | Cereal, ready to eat, Breakfast O's, Barbara's Bakery | Breakfast cereals | 133.00 mg | 32% |
| 321 | Nuts, pecans, dry roasted | Nuts and Seeds | 132.00 mg | 31% |
| 322 | Nuts, pecans, dry roasted, salted | Nuts and Seeds | 132.00 mg | 31% |
| 323 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 132.00 mg | 31% |
| 324 | Cereal, ready to eat, Shredded Wheat, Post | Breakfast cereals | 131.00 mg | 31% |
| 325 | Cereal, ready to eat, 'All Bran' Bran Flakes, Kellogg's | Breakfast cereals | 131.00 mg | 31% |
| 326 | Snacks, rice cakes, crackers (include mini rice cakes) | Baked Products | 131.00 mg | 31% |
| 327 | Snacks, popcorn, air-popped, white popcorn | Snacks | 131.00 mg | 31% |
| 328 | Snacks, rice cakes, brown rice, plain | Snacks | 131.00 mg | 31% |
| 329 | Cereal, hot, oats, instant: regular, dry | Breakfast cereals | 131.00 mg | 31% |
| 330 | Snacks, rice cakes, brown rice, plain, unsalted | Snacks | 131.00 mg | 31% |
| 331 | Snacks, brown rice chips | Snacks | 131.00 mg | 31% |
| 332 | Babyfood, cereal, soya, with fruit, dry | Babyfoods | 131.00 mg | 31% |
| 333 | Cereal, ready to eat, Puffed Wheat, Safeway | Breakfast cereals | 130.00 mg | 31% |
| 334 | Bread, whole grain (whole-wheat), +seeds and bran, commercial, toasted | Baked Products | 130.00 mg | 31% |
| 335 | Nuts, macadamia (bushnuts, queensland), raw | Nuts and Seeds | 130.00 mg | 31% |
| 336 | Nuts, almond paste, sweetened | Nuts and Seeds | 130.00 mg | 31% |
| 337 | Spices, chervil, dried | Spices and Herbs | 130.00 mg | 31% |
| 338 | Grains, triticale | Cereals, Grains and Pasta | 130.00 mg | 31% |
| 339 | Pepper, pasilla, dried | Vegetables and Vegetable Products | 130.00 mg | 31% |
| 340 | Grains, wheat, kamut khorasan, uncooked | Cereals, Grains and Pasta | 130.00 mg | 31% |
| 341 | Seeds, sunflower seed kernels, toasted | Nuts and Seeds | 129.00 mg | 31% |
| 342 | Seeds, sunflower seed kernels, toasted, salted | Nuts and Seeds | 129.00 mg | 31% |
| 343 | Seeds, sunflower seed kernels, dry roasted | Nuts and Seeds | 129.00 mg | 31% |
| 344 | Seeds, sunflower seed kernels, dry roasted, salted | Nuts and Seeds | 129.00 mg | 31% |
| 345 | Grains, cornmeal (yellow), whole-grain | Cereals, Grains and Pasta | 127.00 mg | 30% |
| 346 | Seeds, sunflower seed kernels, oil roasted | Nuts and Seeds | 127.00 mg | 30% |
| 347 | Meatless, sandwich spread | Legumes and Legume Products | 127.00 mg | 30% |
| 348 | Grains, corn, yellow, field, dry | Cereals, Grains and Pasta | 127.00 mg | 30% |
| 349 | Seeds, sunflower seed kernels, oil roasted, salted | Nuts and Seeds | 127.00 mg | 30% |
| 350 | Beans, adzuki, raw | Legumes and Legume Products | 127.00 mg | 30% |
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.