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 1151–1200 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1151 | Cereal, ready to eat, Weetabix, Weetabix | Breakfast cereals | 94.00 mg | 22% | CNF |
| 1152 | Corn flour, masa harina, white or yellow, dry, raw | Cereal Grains and Pasta | 93.30 mg | 22% | USDA_FF |
| 1153 | Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size | Breakfast Cereals | 93.00 mg | 22% | USDA_SR |
| 1154 | Cereals ready-to-eat, POST, Honey Nut Shredded Wheat | Breakfast Cereals | 93.00 mg | 22% | USDA_SR |
| 1155 | Beverages, Malted drink mix, natural, powder, dairy based. | Beverages | 93.00 mg | 22% | USDA_SR |
| 1156 | Corn flour, whole-grain, yellow | Cereal Grains and Pasta | 93.00 mg | 22% | USDA_SR |
| 1157 | Corn flour, yellow, masa, enriched | Cereal Grains and Pasta | 93.00 mg | 22% | USDA_SR |
| 1158 | Corn flour, whole-grain, white | Cereal Grains and Pasta | 93.00 mg | 22% | USDA_SR |
| 1159 | Wheat, hard white | Cereal Grains and Pasta | 93.00 mg | 22% | USDA_SR |
| 1160 | Corn flour, masa, unenriched, white | Cereal Grains and Pasta | 93.00 mg | 22% | USDA_SR |
| 1161 | Corn flour, masa, enriched, white | Cereal Grains and Pasta | 93.00 mg | 22% | USDA_SR |
| 1162 | Grains, corn flour, masa, yellow, U.S. enriched | Cereals, Grains and Pasta | 93.00 mg | 22% | CNF |
| 1163 | Grains, wheat, hard white | Cereals, Grains and Pasta | 93.00 mg | 22% | CNF |
| 1164 | Grains, corn flour, yellow, whole-grain | Cereals, Grains and Pasta | 93.00 mg | 22% | CNF |
| 1165 | Instant breakfast, powder | Beverages | 93.00 mg | 22% | CNF |
| 1166 | Malted milk, natural flavour, powder | Beverages | 93.00 mg | 22% | CNF |
| 1167 | Spinach, mature | Vegetables and Vegetable Products | 92.96 mg | 22% | USDA_FF |
| 1168 | Spinach, mature | Vegetables and Vegetable Products | 92.96 mg | 22% | USDA_FF |
| 1169 | Spinach, baby | Vegetables and Vegetable Products | 92.86 mg | 22% | USDA_FF |
| 1170 | Spinach, baby | Vegetables and Vegetable Products | 92.86 mg | 22% | USDA_FF |
| 1171 | Cereals ready-to-eat, MOM'S BEST, Honey Nut TOASTY O'S | Breakfast Cereals | 92.00 mg | 22% | USDA_SR |
| 1172 | Cereals, QUAKER, Instant Oatmeal, Banana Bread, dry | Breakfast Cereals | 92.00 mg | 22% | USDA_SR |
| 1173 | Cereals, QUAKER, Instant Oatmeal, raisins, dates and walnuts, dry | Breakfast Cereals | 92.00 mg | 22% | USDA_SR |
| 1174 | Cereals ready-to-eat, MALT-O-MEAL, Honey Nut SCOOTERS | Breakfast Cereals | 92.00 mg | 22% | USDA_SR |
| 1175 | Cereals, oats, instant, fortified, with cinnamon and spice, dry | Breakfast Cereals | 92.00 mg | 22% | USDA_SR |
| 1176 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 92.00 mg | 22% | USDA_SR |
| 1177 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 92.00 mg | 22% | USDA_SR |
| 1178 | Cereals ready-to-eat, WEETABIX whole grain cereal | Breakfast Cereals | 92.00 mg | 22% | USDA_SR |
| 1179 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 92.00 mg | 22% | USDA_SR |
| 1180 | Tamarinds, raw | Fruits and Fruit Juices | 92.00 mg | 22% | USDA_SR |
| 1181 | Cereal, ready to eat, Wheat Squares, Organics, President's Choice | Breakfast cereals | 92.00 mg | 22% | CNF |
| 1182 | Cereal, ready to eat, Special K: Satisfaction, Kellogg's | Breakfast cereals | 92.00 mg | 22% | CNF |
| 1183 | Nuts, coconut meat, desiccated, creamed | Nuts and Seeds | 92.00 mg | 22% | CNF |
| 1184 | Nuts, coconut meat, desiccated, toasted | Nuts and Seeds | 92.00 mg | 22% | CNF |
| 1185 | Onion, dehydrated flakes | Vegetables and Vegetable Products | 92.00 mg | 22% | CNF |
| 1186 | Tamarind, raw | Fruits and fruit juices | 92.00 mg | 22% | CNF |
| 1187 | Snack, Mixed Berry Bar | Snacks | 91.00 mg | 22% | USDA_SR |
| 1188 | Cereals ready-to-eat, QUAKER, Maple Brown Sugar LIFE Cereal | Breakfast Cereals | 91.00 mg | 22% | USDA_SR |
| 1189 | Rosemary, fresh | Spices and Herbs | 91.00 mg | 22% | USDA_SR |
| 1190 | Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber | Breakfast Cereals | 91.00 mg | 22% | USDA_SR |
| 1191 | Snacks, granola bars, soft, uncoated, nut and raisin | Snacks | 91.00 mg | 22% | USDA_SR |
| 1192 | Snacks, popcorn, cheese-flavor | Snacks | 91.00 mg | 22% | USDA_SR |
| 1193 | Spices, rosemary, fresh | Spices and Herbs | 91.00 mg | 22% | CNF |
| 1194 | Snacks, popcorn, cheese flavour | Snacks | 91.00 mg | 22% | CNF |
| 1195 | Cereals ready-to-eat, QUAKER, QUAKER OAT CINNAMON LIFE | Breakfast Cereals | 90.00 mg | 21% | USDA_SR |
| 1196 | Cereals, oats, instant, fortified, maple and brown sugar, dry | Breakfast Cereals | 90.00 mg | 21% | USDA_SR |
| 1197 | Cereals ready-to-eat, QUAKER, QUAKER Honey Graham LIFE Cereal | Breakfast Cereals | 90.00 mg | 21% | USDA_SR |
| 1198 | Babyfood, cereal, mixed, with bananas, dry | Baby Foods | 90.00 mg | 21% | USDA_SR |
| 1199 | Spices, pepper, white | Spices and Herbs | 90.00 mg | 21% | USDA_SR |
| 1200 | Candies, HERSHEYS, PAYDAY Bar | Sweets | 90.00 mg | 21% | USDA_SR |
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.