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 801–850 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 802 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 62.00 mg | 15% |
| 803 | Nuts, acorns, raw | Nuts and Seeds | 62.00 mg | 15% |
| 804 | Cereal, ready to eat, Reese Puffs (Peanut butter), General Mills | Breakfast cereals | 62.00 mg | 15% |
| 805 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 61.00 mg | 15% |
| 806 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 61.00 mg | 15% |
| 807 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% |
| 808 | Candies, bars, Twix peanut butter cookie | Sweets | 61.00 mg | 15% |
| 809 | Muffin, wheat bran, dry mix, prepared | Baked Products | 61.00 mg | 15% |
| 810 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 61.00 mg | 15% |
| 811 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 61.00 mg | 15% |
| 812 | Fish, mackerel, salted | Finfish and Shellfish Products | 60.00 mg | 14% |
| 813 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 814 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% |
| 815 | Muffin bar, all flavours | Baked Products | 60.00 mg | 14% |
| 816 | Artichoke, canned | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 817 | Goose, wild (Canada goose), native, meat, smoked, dried | Poultry Products | 60.00 mg | 14% |
| 818 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 819 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 820 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% |
| 821 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 822 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 823 | Mollusks, cuttlefish, mixed spsecies, boiled or steamed | Finfish and Shellfish Products | 60.00 mg | 14% |
| 824 | Mollusks, octopus, common, boiled or steamed | Finfish and Shellfish Products | 60.00 mg | 14% |
| 825 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 826 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 60.00 mg | 14% |
| 827 | Cracker, melba toast, plain, unsalted | Baked Products | 59.00 mg | 14% |
| 828 | Mollusks, scallop, mixed species, breaded and fried | Finfish and Shellfish Products | 59.00 mg | 14% |
| 829 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 59.00 mg | 14% |
| 830 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% |
| 831 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 59.00 mg | 14% |
| 832 | Cereal, ready to eat, Honey Bunches of Oats with almonds, Post | Breakfast cereals | 59.00 mg | 14% |
| 833 | Cracker, melba toast, plain | Baked Products | 59.00 mg | 14% |
| 834 | Lentils, pink, raw | Legumes and Legume Products | 59.00 mg | 14% |
| 835 | Candies, MILK CHOCOLATE WITH ALMOND BITES | Sweets | 59.00 mg | 14% |
| 836 | Cracker, wheat, low fat | Baked Products | 58.00 mg | 14% |
| 837 | Candies, bars, Nestle Crunch | Sweets | 58.00 mg | 14% |
| 838 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 58.00 mg | 14% |
| 839 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 58.00 mg | 14% |
| 840 | Granola bar, chewy, low fat | Baked Products | 58.00 mg | 14% |
| 841 | Candies, bars, MILKY WAY Dark Bar | Sweets | 58.00 mg | 14% |
| 842 | Fish, whitefish, native, smoked, baked | Finfish and Shellfish Products | 58.00 mg | 14% |
| 843 | Fish, salmon, red (sockeye), native, filets with skin, smoked | Finfish and Shellfish Products | 58.00 mg | 14% |
| 844 | Plantain, green, fried | Fruits and fruit juices | 58.00 mg | 14% |
| 845 | Snacks, potato chips, barbecue flavour | Snacks | 58.00 mg | 14% |
| 846 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 58.00 mg | 14% |
| 847 | Beans, lima, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 848 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 849 | Mollusks, oyster, eastern (blue point), wild, breaded and fried | Finfish and Shellfish Products | 58.00 mg | 14% |
| 850 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 58.00 mg | 14% |
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.