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 12951–12978 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 12951 | Water, mineral, "POLAND SPRINGS", bottled | Beverages | 1.00 mg | 0% | CNF |
| 12952 | Tea, brewed, herb | Beverages | 1.00 mg | 0% | CNF |
| 12953 | Tea, instant, sweetened, lemon flavour, powder, water added | Beverages | 1.00 mg | 0% | CNF |
| 12954 | Strawberry flavour mix, powder | Beverages | 1.00 mg | 0% | CNF |
| 12955 | Carbonated drinks, root beer | Beverages | 1.00 mg | 0% | CNF |
| 12956 | Carbonated drinks, orange soda | Beverages | 1.00 mg | 0% | CNF |
| 12957 | Carbonated drinks, lemon-lime soda | Beverages | 1.00 mg | 0% | CNF |
| 12958 | Carbonated drinks, grape soda | Beverages | 1.00 mg | 0% | CNF |
| 12959 | Carbonated drinks, ginger ale | Beverages | 1.00 mg | 0% | CNF |
| 12960 | Carbonated drinks, cream soda | Beverages | 1.00 mg | 0% | CNF |
| 12961 | Carbonated drinks, club soda | Beverages | 1.00 mg | 0% | CNF |
| 12962 | Alcohol, cocktail, whisky sour mix, bottled | Beverages | 1.00 mg | 0% | CNF |
| 12963 | Beef, suet, raw | Beef Products | 1.00 mg | 0% | CNF |
| 12964 | Succotash, canned with cream style corn | Vegetables and Vegetable Products | 1.00 mg | 0% | CNF |
| 12965 | Pork, leaf fat, raw | Pork Products | 1.00 mg | 0% | CNF |
| 12966 | Cereal, hot, cream of wheat, regular, prepared | Breakfast cereals | 1.00 mg | 0% | CNF |
| 12967 | Soup, broth, chicken, cubed, dehydrated, water added | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 12968 | Soup, cauliflower, dehydrated, water added | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 12969 | Soup, cream, asparagus, dehydrated, water added | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 12970 | Soup, cream, potato, canned, condensed, water added | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 12971 | Soup, onion, canned, condensed, water added | Soups, Sauces and Gravies | 1.00 mg | 0% | CNF |
| 12972 | Salad dressing, mayonnaise, commercial, regular | Fats and Oils | 1.00 mg | 0% | CNF |
| 12973 | Vanilla extract, imitation, without alcohol | Spices and Herbs | 1.00 mg | 0% | CNF |
| 12974 | Salt, table | Spices and Herbs | 1.00 mg | 0% | CNF |
| 12975 | Dessert topping (non dairy), pressurized | Dairy and Egg Products | 1.00 mg | 0% | CNF |
| 12976 | Vinegar, distilled (white) | Spices and Herbs | 1.00 mg | 0% | CNF |
| 12977 | Sugars, granulated | Sweets | 0.30 mg | 0% | USDA_FF |
| 12978 | Sugars, granulated | Sweets | 0.30 mg | 0% | USDA_FF |
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.