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 12001–12050 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12001 | Puddings, vanilla, dry mix, regular, with added oil | Sweets | 5.00 mg | 1% | USDA_SR |
| 12002 | Tree fern, cooked, without salt | Vegetables and Vegetable Products | 5.00 mg | 1% | USDA_SR |
| 12003 | Jams, preserves, marmalades, sweetened with fruit juice | Sweets | 5.00 mg | 1% | USDA_SR |
| 12004 | Waterchestnuts, chinese, canned, solids and liquids | Vegetables and Vegetable Products | 5.00 mg | 1% | USDA_SR |
| 12005 | Plums, canned, purple, light syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12006 | Plums, canned, purple, water pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12007 | Pears, canned, extra light syrup pack, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12008 | Peaches, canned, extra light syrup, solids and liquids (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12009 | Peaches, canned, water pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12010 | Babyfood, dessert, banana pudding, strained | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 12011 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, ready-to-feed | Baby Foods | 5.00 mg | 1% | USDA_SR |
| 12012 | Rice, white, steamed, Chinese restaurant | Cereal Grains and Pasta | 5.00 mg | 1% | USDA_SR |
| 12013 | Rice, white, glutinous, unenriched, cooked | Cereal Grains and Pasta | 5.00 mg | 1% | USDA_SR |
| 12014 | Rice, white, long-grain, precooked or instant, enriched, prepared | Cereal Grains and Pasta | 5.00 mg | 1% | USDA_SR |
| 12015 | Plums, canned, purple, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12016 | Plums, canned, purple, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12017 | Peaches, frozen, sliced, sweetened | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12018 | Peaches, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12019 | Peaches, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12020 | Peaches, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12021 | Jams and preserves, no sugar (with sodium saccharin), any flavor | Sweets | 5.00 mg | 1% | USDA_SR |
| 12022 | Stew/soup, caribou (Alaska Native) | American Indian/Alaska Native Foods | 5.00 mg | 1% | USDA_SR |
| 12023 | Frozen novelties, ice type, pineapple-coconut | Sweets | 5.00 mg | 1% | USDA_SR |
| 12024 | Toppings, butterscotch or caramel | Sweets | 5.00 mg | 1% | USDA_SR |
| 12025 | Puddings, tapioca, ready-to-eat, fat free | Sweets | 5.00 mg | 1% | USDA_SR |
| 12026 | Alcoholic beverage, beer, light | Beverages | 5.00 mg | 1% | USDA_SR |
| 12027 | Beef, retail cuts, separable fat, raw | Beef Products | 5.00 mg | 1% | USDA_SR |
| 12028 | Pickle relish, sweet | Vegetables and Vegetable Products | 5.00 mg | 1% | USDA_SR |
| 12029 | Tree fern, cooked, with salt | Vegetables and Vegetable Products | 5.00 mg | 1% | USDA_SR |
| 12030 | Pork, fresh, variety meats and by-products, feet, cooked, simmered | Pork Products | 5.00 mg | 1% | USDA_SR |
| 12031 | Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12032 | Apples, raw, gala, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12033 | Apples, raw, granny smith, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12034 | Apples, raw, golden delicious, with skin | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12035 | Apples, raw, red delicious, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12036 | Peach nectar, canned, with added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12037 | Plums, canned, heavy syrup, drained | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12038 | Peaches, canned, heavy syrup, drained | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12039 | Fruit cocktail, canned, heavy syrup, drained | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12040 | Rose-apples, raw | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12041 | Puddings, all flavors except chocolate, low calorie, instant, dry mix | Sweets | 5.00 mg | 1% | USDA_SR |
| 12042 | Cheese, cottage, lowfat, 1% milkfat, no sodium added | Dairy and Egg Products | 5.00 mg | 1% | USDA_SR |
| 12043 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 12044 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 12045 | Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free | Fats and Oils | 5.00 mg | 1% | USDA_SR |
| 12046 | Candies, confectioner's coating, butterscotch | Sweets | 5.00 mg | 1% | USDA_SR |
| 12047 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid, calcium, and potassium | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12048 | Apples, raw, fuji, with skin (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12049 | Apple juice, frozen concentrate, unsweetened, diluted with 3 volume water, with added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | USDA_SR |
| 12050 | Apple juice, canned or bottled, unsweetened, with added ascorbic acid | Fruits and Fruit Juices | 5.00 mg | 1% | 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.