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 451–500 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 451 | Cracker, rye, wafers, seasoned | Baked Products | 106.00 mg | 25% |
| 452 | Soup, bean with bacon, dehydrated | Soups, Sauces and Gravies | 106.00 mg | 25% |
| 453 | Sweet potato, flour | Vegetables and Vegetable Products | 106.00 mg | 25% |
| 454 | Cereal, millet, puffed | Breakfast cereals | 106.00 mg | 25% |
| 455 | Taco shell, baked, unsalted | Baked Products | 105.00 mg | 25% |
| 456 | Moth beans, boiled, salted | Legumes and Legume Products | 104.00 mg | 25% |
| 457 | Cereal, ready to eat, Life, Quaker | Breakfast cereals | 104.00 mg | 25% |
| 458 | Shallot, freeze-dried | Vegetables and Vegetable Products | 104.00 mg | 25% |
| 459 | Pancake, whole-wheat, dry mix, incomplete, unprepared | Baked Products | 104.00 mg | 25% |
| 460 | Moth beans, boiled | Legumes and Legume Products | 104.00 mg | 25% |
| 461 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, dry, Quaker | Breakfast cereals | 104.00 mg | 25% |
| 462 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 104.00 mg | 25% |
| 463 | Bread, whole grain (whole-wheat) +seeds (flax, sunflower), commercial | Baked Products | 104.00 mg | 25% |
| 464 | Bread, sprouted wheat with added calcium and vitamin D, commercial | Baked Products | 103.00 mg | 25% |
| 465 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, dry, Quaker | Breakfast cereals | 103.00 mg | 25% |
| 466 | Dock (sorrel), raw | Vegetables and Vegetable Products | 103.00 mg | 25% |
| 467 | Cereal, ready to eat, Alpen (muesli), Weetabix | Breakfast cereals | 102.00 mg | 24% |
| 468 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 102.00 mg | 24% |
| 469 | Beans, navy, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 101.00 mg | 24% |
| 470 | Bread, spelt, commercial | Baked Products | 101.00 mg | 24% |
| 471 | Bread, sprouted wheat, commercial | Baked Products | 100.00 mg | 24% |
| 472 | Sweets, syrups, sorghum | Sweets | 100.00 mg | 24% |
| 473 | Cereal, hot, oats, instant: Weight Control, Cinnamon, dry, Quaker | Breakfast cereals | 100.00 mg | 24% |
| 474 | Candies, chocolate covered, dietetic or low calorie | Sweets | 100.00 mg | 24% |
| 475 | Cereal, ready to eat, Shreddies, Post | Breakfast cereals | 100.00 mg | 24% |
| 476 | Cracker, whole wheat, low sodium | Baked Products | 99.00 mg | 24% |
| 477 | Cereal, hot, oats, instant: golden honey with bran, dry, Quaker | Breakfast cereals | 99.00 mg | 24% |
| 478 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, dry, Quaker | Breakfast cereals | 98.00 mg | 23% |
| 479 | Granola bar, crunchy, plain | Baked Products | 98.00 mg | 23% |
| 480 | Cereal, ready to eat, Oatmeal Crisp. various flavours, (almond, maple nut, raisin, triple berry, vanilla almond), General Mills | Breakfast cereals | 98.00 mg | 23% |
| 481 | Potato, mashed, dehydrated, granules without milk, unprepared | Vegetables and Vegetable Products | 98.00 mg | 23% |
| 482 | Beans, yardlong, mature seeds, boiled | Legumes and Legume Products | 98.00 mg | 23% |
| 483 | Beans, yardlong, mature seeds, boiled, salted | Legumes and Legume Products | 98.00 mg | 23% |
| 484 | Beverage mix, chocolate flavour, powder | Beverages | 98.00 mg | 23% |
| 485 | Fish, mackerel, atlantic, baked or broiled | Finfish and Shellfish Products | 97.00 mg | 23% |
| 486 | Bread, oat (includes oatmeal and oat bran), commercial, toasted | Baked Products | 97.00 mg | 23% |
| 487 | Snacks, tortilla chips, light (baked with less oil) | Snacks | 97.00 mg | 23% |
| 488 | Snacks, tortilla chips, nacho, light | Snacks | 97.00 mg | 23% |
| 489 | Cracker, 7 grain | Baked Products | 97.00 mg | 23% |
| 490 | Grains, barley, malt flour | Cereals, Grains and Pasta | 97.00 mg | 23% |
| 491 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 97.00 mg | 23% |
| 492 | Snacks, tortilla chips, unsalted, low fat | Snacks | 97.00 mg | 23% |
| 493 | Cereal, ready to eat, Kashi: honey puffed, Kashi | Breakfast cereals | 97.00 mg | 23% |
| 494 | Grains, barley flour | Cereals, Grains and Pasta | 96.00 mg | 23% |
| 495 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 496 | Candies, milk chocolate coated peanuts | Sweets | 96.00 mg | 23% |
| 497 | Snacks, trail mix, tropical | Snacks | 96.00 mg | 23% |
| 498 | Soybeans, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 96.00 mg | 23% |
| 499 | Black-eyed peas (cowpeas), catjang, boiled | Legumes and Legume Products | 96.00 mg | 23% |
| 500 | Black-eyed peas (cowpeas), catjang, boiled, salted | Legumes and Legume Products | 96.00 mg | 23% |
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.