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 1301–1350 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Tortilla chips, yellow, plain, salted | Snacks | 84.00 mg | 20% | USDA_SR |
| 1302 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 84.00 mg | 20% | USDA_SR |
| 1303 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 84.00 mg | 20% | USDA_SR |
| 1304 | Snacks, taro chips | Snacks | 84.00 mg | 20% | USDA_SR |
| 1305 | Steelhead trout, dried, flesh (Shoshone Bannock) | American Indian/Alaska Native Foods | 84.00 mg | 20% | USDA_SR |
| 1306 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 84.00 mg | 20% | USDA_SR |
| 1307 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 84.00 mg | 20% | USDA_SR |
| 1308 | Seaweed, Canadian cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 84.00 mg | 20% | CNF |
| 1309 | Cereal, ready to eat, All Bran Strawberry Bites, Kellogg's | Breakfast cereals | 84.00 mg | 20% | CNF |
| 1310 | Snacks, tortilla chips, plain, yellow corn | Snacks | 84.00 mg | 20% | CNF |
| 1311 | Fish, steelhead trout, meat, dried | Finfish and Shellfish Products | 84.00 mg | 20% | CNF |
| 1312 | Snacks, taro chips | Snacks | 84.00 mg | 20% | CNF |
| 1313 | Snacks, tortilla chips, plain | Snacks | 84.00 mg | 20% | CNF |
| 1314 | Bread, whole wheat, commercial, toasted | Baked Products | 84.00 mg | 20% | CNF |
| 1315 | Nuts, Chinese chestnuts, raw | Nuts and Seeds | 84.00 mg | 20% | CNF |
| 1316 | Cereal, ready to eat, Harvest Crunch: Honey Nut, Light and Crisp, Quaker | Breakfast cereals | 84.00 mg | 20% | CNF |
| 1317 | Cereal, ready to eat, Fibre 1, General Mills | Breakfast cereals | 84.00 mg | 20% | CNF |
| 1318 | Beverages, Cocoa mix, powder | Beverages | 83.00 mg | 20% | USDA_SR |
| 1319 | Taco shells, baked | Baked Products | 83.00 mg | 20% | USDA_SR |
| 1320 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% | USDA_SR |
| 1321 | Cereal, ready to eat, Maximum Raisin Bran Flakes, Compliments | Breakfast cereals | 83.00 mg | 20% | CNF |
| 1322 | Mushroom, fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% | CNF |
| 1323 | Taco shell, baked | Baked Products | 83.00 mg | 20% | CNF |
| 1324 | Hot chocolate, mix, powder | Beverages | 83.00 mg | 20% | CNF |
| 1325 | Cereal, hot, oats, instant: peaches 'n cream, dry, Quaker | Breakfast cereals | 83.00 mg | 20% | CNF |
| 1326 | Cereal, hot, oats, instant: apple and cinnamon, dry, Quaker | Breakfast cereals | 83.00 mg | 20% | CNF |
| 1327 | Babyfood, cereal, mixed grain, with milk powder and fruit, dry | Babyfoods | 83.00 mg | 20% | CNF |
| 1328 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1329 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1330 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 82.00 mg | 20% | USDA_SR |
| 1331 | Clif Z bar | Baby Foods | 82.00 mg | 20% | USDA_SR |
| 1332 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 82.00 mg | 20% | USDA_SR |
| 1333 | Falafel, home-prepared | Legumes and Legume Products | 82.00 mg | 20% | USDA_SR |
| 1334 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 82.00 mg | 20% | USDA_SR |
| 1335 | Nuts, acorns, dried | Nut and Seed Products | 82.00 mg | 20% | USDA_SR |
| 1336 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 82.00 mg | 20% | USDA_SR |
| 1337 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% | USDA_SR |
| 1338 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 82.00 mg | 20% | USDA_SR |
| 1339 | Wheat, sprouted | Cereal Grains and Pasta | 82.00 mg | 20% | USDA_SR |
| 1340 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 82.00 mg | 20% | USDA_SR |
| 1341 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 82.00 mg | 20% | CNF |
| 1342 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% | CNF |
| 1343 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 82.00 mg | 20% | CNF |
| 1344 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 82.00 mg | 20% | CNF |
| 1345 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 82.00 mg | 20% | CNF |
| 1346 | Bread, multigrain, toasted | Baked Products | 82.00 mg | 20% | CNF |
| 1347 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1348 | Falafel, homemade | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1349 | Beans, hyacinth, boiled | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1350 | Nuts, acorns, dried | Nuts and Seeds | 82.00 mg | 20% | CNF |
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.