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 751–800 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Egg substitute, powder | Dairy and Egg Products | 65.00 mg | 15% |
| 752 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 753 | Snacks, potato sticks | Snacks | 64.00 mg | 15% |
| 754 | Grains, corn bran, crude | Cereals, Grains and Pasta | 64.00 mg | 15% |
| 755 | Plant-based beverage, protein powder, soy based, powder | Beverages | 64.00 mg | 15% |
| 756 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 757 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 64.00 mg | 15% |
| 758 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 64.00 mg | 15% |
| 759 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 64.00 mg | 15% |
| 760 | Candies, milk chocolate coated coffee beans | Sweets | 64.00 mg | 15% |
| 761 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 64.00 mg | 15% |
| 762 | Fish, tuna, bluefin, fresh, baked or broiled | Finfish and Shellfish Products | 64.00 mg | 15% |
| 763 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 764 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% |
| 765 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 766 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 64.00 mg | 15% |
| 767 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 64.00 mg | 15% |
| 768 | Crustaceans, crab, alaska king, boiled or steamed | Finfish and Shellfish Products | 63.00 mg | 15% |
| 769 | Beans, mungo, boiled, salted | Legumes and Legume Products | 63.00 mg | 15% |
| 770 | Fish, ling, raw | Finfish and Shellfish Products | 63.00 mg | 15% |
| 771 | Bread, Boston brown, canned | Baked Products | 63.00 mg | 15% |
| 772 | Beans, white, boiled | Legumes and Legume Products | 63.00 mg | 15% |
| 773 | Beans, mungo, boiled | Legumes and Legume Products | 63.00 mg | 15% |
| 774 | Crustaceans, crab, atlantic snow crab (spider, queen), boiled or steamed | Finfish and Shellfish Products | 63.00 mg | 15% |
| 775 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 63.00 mg | 15% |
| 776 | Beans, white, boiled, salted | Legumes and Legume Products | 63.00 mg | 15% |
| 777 | Snacks, potato chips, plain, salted | Snacks | 63.00 mg | 15% |
| 778 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 63.00 mg | 15% |
| 779 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 63.00 mg | 15% |
| 780 | Candies, bars / chips, milk chocolate, plain | Sweets | 63.00 mg | 15% |
| 781 | Bread, 60% whole wheat, commercial | Baked Products | 63.00 mg | 15% |
| 782 | Spices, spearmint, fresh | Spices and Herbs | 63.00 mg | 15% |
| 783 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 63.00 mg | 15% |
| 784 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 63.00 mg | 15% |
| 785 | Candies, fondant, sweet chocolate coated | Sweets | 63.00 mg | 15% |
| 786 | Grayling, native, raw | Finfish and Shellfish Products | 63.00 mg | 15% |
| 787 | Candies, REESE'S BITES | Sweets | 63.00 mg | 15% |
| 788 | Indian, bread, chapati or roti, plain | Baked Products | 62.00 mg | 15% |
| 789 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% |
| 790 | Candies, Reese's peanut butter cups | Sweets | 62.00 mg | 15% |
| 791 | Candies, bars, milk chocolate with rice cereal | Sweets | 62.00 mg | 15% |
| 792 | Pasta, spaghetti, spinach, enriched, cooked | Cereals, Grains and Pasta | 62.00 mg | 15% |
| 793 | Candies, bars, 5th Avenue | Sweets | 62.00 mg | 15% |
| 794 | Cereal, ready to eat, Selects, Cranberry Almond Crunch, Post | Breakfast cereals | 62.00 mg | 15% |
| 795 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 796 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 797 | Soup, potato, instant, dehydrated, unprepared | Soups, Sauces and Gravies | 62.00 mg | 15% |
| 798 | Cracker, wheat, low sodium | Baked Products | 62.00 mg | 15% |
| 799 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 62.00 mg | 15% |
| 800 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% |
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.