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 1251–1300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1251 | Snacks, KELLOGG, KELLOGG'S Low Fat Granola Bar, Crunchy Almond/Brown Sugar | Snacks | 87.00 mg | 21% | USDA_SR |
| 1252 | Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan | Breakfast Cereals | 87.00 mg | 21% | USDA_SR |
| 1253 | Spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 87.00 mg | 21% | USDA_SR |
| 1254 | Snacks, tortilla chips, ranch-flavor | Snacks | 87.00 mg | 21% | USDA_SR |
| 1255 | Spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 87.00 mg | 21% | CNF |
| 1256 | Snacks, tortilla chips, ranch | Snacks | 87.00 mg | 21% | CNF |
| 1257 | Muffin, wheat bran, dry mix, unprepared | Baked Products | 87.00 mg | 21% | CNF |
| 1258 | Spinach, boiled, drained | Vegetables and Vegetable Products | 87.00 mg | 21% | CNF |
| 1259 | Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS | Snacks | 86.00 mg | 20% | USDA_SR |
| 1260 | Soybeans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 86.00 mg | 20% | USDA_SR |
| 1261 | Soybeans, mature cooked, boiled, without salt | Legumes and Legume Products | 86.00 mg | 20% | USDA_SR |
| 1262 | Fish, pollock, Atlantic, cooked, dry heat | Finfish and Shellfish Products | 86.00 mg | 20% | USDA_SR |
| 1263 | Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors | Snacks | 86.00 mg | 20% | USDA_SR |
| 1264 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 86.00 mg | 20% | USDA_SR |
| 1265 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 86.00 mg | 20% | USDA_SR |
| 1266 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 86.00 mg | 20% | USDA_SR |
| 1267 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 86.00 mg | 20% | USDA_SR |
| 1268 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 86.00 mg | 20% | USDA_SR |
| 1269 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 86.00 mg | 20% | USDA_SR |
| 1270 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 86.00 mg | 20% | USDA_SR |
| 1271 | Snacks, granola bars, soft, uncoated, peanut butter | Snacks | 86.00 mg | 20% | USDA_SR |
| 1272 | Soybeans, dry, boiled, salted | Legumes and Legume Products | 86.00 mg | 20% | CNF |
| 1273 | Soybeans, dry, boiled | Legumes and Legume Products | 86.00 mg | 20% | CNF |
| 1274 | Fish, pollock, atlantic (boston blue), baked or broiled | Finfish and Shellfish Products | 86.00 mg | 20% | CNF |
| 1275 | Mollusks, whelk, unspecified, raw | Finfish and Shellfish Products | 86.00 mg | 20% | CNF |
| 1276 | Chard, swiss, boiled, drained | Vegetables and Vegetable Products | 86.00 mg | 20% | CNF |
| 1277 | Cereal, ready to eat, Harvest Crunch: original, Quaker | Breakfast cereals | 86.00 mg | 20% | CNF |
| 1278 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 85.00 mg | 20% | USDA_SR |
| 1279 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 85.00 mg | 20% | USDA_SR |
| 1280 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 85.00 mg | 20% | USDA_SR |
| 1281 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 85.00 mg | 20% | USDA_SR |
| 1282 | Rolls, dinner, whole-wheat | Baked Products | 85.00 mg | 20% | USDA_SR |
| 1283 | Bagels, multigrain | Baked Products | 85.00 mg | 20% | USDA_SR |
| 1284 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 85.00 mg | 20% | USDA_SR |
| 1285 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 85.00 mg | 20% | USDA_SR |
| 1286 | Fish, whitefish, dried (Alaska Native) | American Indian/Alaska Native Foods | 85.00 mg | 20% | USDA_SR |
| 1287 | Prickly pears, raw | Fruits and Fruit Juices | 85.00 mg | 20% | USDA_SR |
| 1288 | Bread, whole grain (whole-wheat), commercial, toasted | Baked Products | 85.00 mg | 20% | CNF |
| 1289 | Tortilla, ready-to-bake / fry, whole-wheat | Baked Products | 85.00 mg | 20% | CNF |
| 1290 | Cereal, ready to eat, Cheerios: Oat Clusters Crunch, General Mills | Breakfast cereals | 85.00 mg | 20% | CNF |
| 1291 | Granola bar, All Bran, bars and snack bites, all flavours, Kellogg's | Baked Products | 85.00 mg | 20% | CNF |
| 1292 | Fish, whitefish, native, smoked, dried | Finfish and Shellfish Products | 85.00 mg | 20% | CNF |
| 1293 | Roll, dinner, whole wheat | Baked Products | 85.00 mg | 20% | CNF |
| 1294 | Balsam-pear (bitter gourd, bitter melon), leafy tips, raw | Vegetables and Vegetable Products | 85.00 mg | 20% | CNF |
| 1295 | Prickly pear, raw | Fruits and fruit juices | 85.00 mg | 20% | CNF |
| 1296 | Cereal, hot, oats, instant: cinnamon and spice, dry, Quaker | Breakfast cereals | 85.00 mg | 20% | CNF |
| 1297 | Cereal, ready to eat, Cheerios: multigrain, General Mills | Breakfast cereals | 85.00 mg | 20% | CNF |
| 1298 | Cereal, ready to eat, Cheerios: honey nut, General Mills | Breakfast cereals | 85.00 mg | 20% | CNF |
| 1299 | Milk, dry whole | Dairy and Egg Products | 85.00 mg | 20% | CNF |
| 1300 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 84.00 mg | 20% | 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.