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 1601–1650 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Babyfood, cereal, mixed grain, with fruit, prepared with formula or breast milk | Babyfoods | 31.00 mg | 7% |
| 1602 | Snacks, pretzels, hard, whole-wheat, including both salted and unsalted | Snacks | 30.00 mg | 7% |
| 1603 | Icing (frosting), chocolate, creamy, dry mix, prepared with butter | Sweets | 30.00 mg | 7% |
| 1604 | Icing (frosting), chocolate, creamy, dry mix, prepared with margarine | Sweets | 30.00 mg | 7% |
| 1605 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1606 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1607 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1608 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1609 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 30.00 mg | 7% |
| 1610 | Fast foods, mexican, burrito with beef and chili peppers | Fast Foods | 30.00 mg | 7% |
| 1611 | Fast foods, mexican, tostada with beans, beef and cheese | Fast Foods | 30.00 mg | 7% |
| 1612 | Durian, raw or frozen | Fruits and fruit juices | 30.00 mg | 7% |
| 1613 | Gravy, instant turkey, dry | Soups, Sauces and Gravies | 30.00 mg | 7% |
| 1614 | Pork, cured, bacon, cooked, baked | Pork Products | 30.00 mg | 7% |
| 1615 | Cheese, cheddar, imitation, low cholesterol | Dairy and Egg Products | 30.00 mg | 7% |
| 1616 | Turkey bacon, cooked | Poultry Products | 30.00 mg | 7% |
| 1617 | Emu, fan fillet, cooked, broiled | Poultry Products | 30.00 mg | 7% |
| 1618 | Emu, oyster, raw | Poultry Products | 30.00 mg | 7% |
| 1619 | Emu, top loin, cooked, broiled | Poultry Products | 30.00 mg | 7% |
| 1620 | Potato, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1621 | Game meat, deer (venison), loin, separable lean only, 1" steak, cooked, broiled | Lamb, Veal and Game | 30.00 mg | 7% |
| 1622 | Game meat, deer (venison), top round, separable lean only, 1" steak, cooked, broiled | Lamb, Veal and Game | 30.00 mg | 7% |
| 1623 | Game meat, native, caribou (reindeer), meat, aged | Lamb, Veal and Game | 30.00 mg | 7% |
| 1624 | Game meat, native, polar bear, raw | Lamb, Veal and Game | 30.00 mg | 7% |
| 1625 | Fish, arctic char, native, meat, boiled | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1626 | Spruce grouse, native, meat, raw | Poultry Products | 30.00 mg | 7% |
| 1627 | Egg roll, chicken, refrigerated, heated | Mixed Dishes | 30.00 mg | 7% |
| 1628 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1629 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1630 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1631 | Taro, cooked, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1632 | Winged beans (goa bean), green, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1633 | Cheese, processed product, mozzarella, slices | Dairy and Egg Products | 30.00 mg | 7% |
| 1634 | Fish, salmon, sockeye (red), canned, total can contents | Finfish and Shellfish Products | 30.00 mg | 7% |
| 1635 | Beans, kidney, red, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% |
| 1636 | Beans, pinto, canned, drained and rinsed | Legumes and Legume Products | 30.00 mg | 7% |
| 1637 | Beans, kidney, red, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 30.00 mg | 7% |
| 1638 | Tamale, cheese | Mixed Dishes | 30.00 mg | 7% |
| 1639 | Cheese, edam | Dairy and Egg Products | 30.00 mg | 7% |
| 1640 | Cheese, roquefort (blue) | Dairy and Egg Products | 30.00 mg | 7% |
| 1641 | Cheese, processed, cheddar, cold pack | Dairy and Egg Products | 30.00 mg | 7% |
| 1642 | Chicken, broiler, breast, meat and skin, flour coated, fried | Poultry Products | 30.00 mg | 7% |
| 1643 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 30.00 mg | 7% |
| 1644 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 30.00 mg | 7% |
| 1645 | Raisin, seeded | Fruits and fruit juices | 30.00 mg | 7% |
| 1646 | Pork, leg, inside, boneless, lean, roasted | Pork Products | 30.00 mg | 7% |
| 1647 | Pork, loin, centre cut (centre steak), boneless, lean and fat, broiled | Pork Products | 30.00 mg | 7% |
| 1648 | Pork, loin, centre cut (centre steak), boneless, lean, broiled | Pork Products | 30.00 mg | 7% |
| 1649 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1650 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% |
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.