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 151–200 of 420 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 151 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 28.00 mg | 7% |
| 152 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 28.00 mg | 7% |
| 153 | Cheese, queso fresco, solid | Dairy and Egg Products | 27.64 mg | 7% |
| 154 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 27.49 mg | 7% |
| 155 | Snapper, frozen, wild caught | Finfish and Shellfish Products | 27.46 mg | 7% |
| 156 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 27.26 mg | 6% |
| 157 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 27.20 mg | 6% |
| 158 | Bread, white, commercially prepared | Baked Products | 26.90 mg | 6% |
| 159 | Cheese, cheddar | Dairy and Egg Products | 26.80 mg | 6% |
| 160 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 26.70 mg | 6% |
| 161 | Cheese, dry white, queso seco | Dairy and Egg Products | 26.70 mg | 6% |
| 162 | Cheese, dry white, queso seco | Dairy and Egg Products | 26.70 mg | 6% |
| 163 | Swordfish, frozen, wild caught | Finfish and Shellfish Products | 26.68 mg | 6% |
| 164 | Rice, white, long grain, unenriched, raw | Cereal Grains and Pasta | 26.53 mg | 6% |
| 165 | Chicken, breast, boneless, skinless, raw | Poultry Products | 26.20 mg | 6% |
| 166 | Restaurant, Latino, tamale, pork | Restaurant Foods | 26.20 mg | 6% |
| 167 | Fish, salmon, sockeye, wild caught, raw | Finfish and Shellfish Products | 26.15 mg | 6% |
| 168 | Egg, yolk, dried | Dairy and Egg Products | 26.00 mg | 6% |
| 169 | Flour, 00 | Cereal Grains and Pasta | 25.80 mg | 6% |
| 170 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 25.76 mg | 6% |
| 171 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 25.64 mg | 6% |
| 172 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 25.49 mg | 6% |
| 173 | Chicken, breast, meat and skin, raw | Poultry Products | 25.40 mg | 6% |
| 174 | Fish, salmon, Atlantic, farm raised, raw | Finfish and Shellfish Products | 25.39 mg | 6% |
| 175 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 25.10 mg | 6% |
| 176 | Cheese, American, restaurant | Dairy and Egg Products | 25.00 mg | 6% |
| 177 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 178 | Brussels sprouts, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 179 | Pork, loin, tenderloin, boneless, raw | Pork Products | 24.66 mg | 6% |
| 180 | Fish, tilapia, farm raised, raw | Finfish and Shellfish Products | 24.28 mg | 6% |
| 181 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 23.75 mg | 6% |
| 182 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 23.56 mg | 6% |
| 183 | Pork, chop, center cut, raw | Pork Products | 23.44 mg | 6% |
| 184 | Halibut, frozen, wild caught | Finfish and Shellfish Products | 23.06 mg | 5% |
| 185 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 22.90 mg | 5% |
| 186 | Fish, tuna, light, canned in water, drained solids | Finfish and Shellfish Products | 22.70 mg | 5% |
| 187 | Crustaceans, shrimp, farm raised, raw | Finfish and Shellfish Products | 22.53 mg | 5% |
| 188 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 22.40 mg | 5% |
| 189 | Chicken, broilers or fryers, drumstick, meat only, cooked, braised | Poultry Products | 22.40 mg | 5% |
| 190 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 22.30 mg | 5% |
| 191 | Beef, round, top round, boneless, choice, raw | Beef Products | 22.08 mg | 5% |
| 192 | Beef, top sirloin steak, raw | Beef Products | 22.08 mg | 5% |
| 193 | Parsnips, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 194 | Beef, tenderloin steak, raw | Beef Products | 21.98 mg | 5% |
| 195 | Pork, loin, boneless, raw | Pork Products | 21.96 mg | 5% |
| 196 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 21.91 mg | 5% |
| 197 | Chicken, thigh, boneless, skinless, raw | Poultry Products | 21.80 mg | 5% |
| 198 | Cheese, oaxaca, solid | Dairy and Egg Products | 21.58 mg | 5% |
| 199 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% |
| 200 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% |
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.