Foods high in Magnesium (Canadian (CNF))

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 2001–2050 of 5,346 foods

#	Food	Category	Per 100 g	% DV
2001	Beef, rib, rib roast with bone, lean, cooked, roasted	Beef Products	26.00 mg	6%
2002	Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	26.00 mg	6%
2003	Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, raw	Beef Products	26.00 mg	6%
2004	Beef, hip, sirloin tip roast, boneless, lean, raw	Beef Products	26.00 mg	6%
2005	Beef, hip, sirloin tip roast, boneless, lean and fat, 0mm (0") trim, cooked, roasted	Beef Products	26.00 mg	6%
2006	Beef, hip, sirloin tip roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	26.00 mg	6%
2007	Beef, hip, sirloin tip roast, boneless, lean, cooked, roasted	Beef Products	26.00 mg	6%
2008	Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	26.00 mg	6%
2009	Beef, hip, sirloin tip steak, boneless, lean and fat, 0mm (0") trim, cooked, braised	Beef Products	26.00 mg	6%
2010	Beef, loin, strip loin roast, boneless, lean and fat, 3mm (1/8") trim, cooked, roasted	Beef Products	26.00 mg	6%
2011	Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0") trim, raw	Beef Products	26.00 mg	6%
2012	Beef, loin, bottom sirloin tri-tip roast, boneless, lean, raw	Beef Products	26.00 mg	6%
2013	Beef, loin, bottom sirloin tri-tip roast, boneless, lean and fat, 0mm (0'') trim, cooked, roasted	Beef Products	26.00 mg	6%
2014	Beef, loin, bottom sirloin tri-tip roast, boneless, lean, cooked, roasted	Beef Products	26.00 mg	6%
2015	Beef, loin, bottom sirloin tri-tip steak, boneless, lean and fat, 0mm (0'') trim, cooked, broiled	Beef Products	26.00 mg	6%
2016	Pork, loin, rib roast, boneless, lean and fat, roasted	Pork Products	26.00 mg	6%
2017	Pork, loin, rib roast, boneless, lean, roasted	Pork Products	26.00 mg	6%
2018	Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments	Fast Foods	26.00 mg	6%
2019	Deli-meat, prosciutto (parma ham) dry-cured	Sausages and Luncheon meats	26.00 mg	6%
2020	Chicken breast tenders, breaded, cooked in microwave	Poultry Products	26.00 mg	6%
2021	Cress, garden, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%
2022	Peas, edible-podded (snow peas), boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%
2023	Raspberry, wild, raw	Fruits and fruit juices	26.00 mg	6%
2024	Squash, winter, acorn, boiled, mashed, with salt	Vegetables and Vegetable Products	26.00 mg	6%
2025	Turnip greens, frozen, boiled, drained, with salt	Vegetables and Vegetable Products	26.00 mg	6%
2026	Chicken, broiler, skin, cooked, rotisserie, with seasoning	Poultry Products	26.00 mg	6%
2027	Chicken, broiler, breast, meat and skin, cooked, rotisserie, with seasoning	Poultry Products	26.00 mg	6%
2028	Fast foods, entree, chicken, breaded and fried, breast, meat and skin with breading	Fast Foods	26.00 mg	6%
2029	Tamale, pork	Mixed Dishes	26.00 mg	6%
2030	Chickpeas (garbanzo beans, bengal gram), canned, drained solids	Legumes and Legume Products	26.00 mg	6%
2031	Pork, cured, back bacon, pan-fried	Pork Products	26.00 mg	6%
2032	Meat stick, chicken/turkey, refrigerated	Sausages and Luncheon meats	26.00 mg	6%
2033	Lamb, New Zealand, tenderloin, lean and fat, raw	Lamb, Veal and Game	26.00 mg	6%
2034	Lamb, New Zealand, tenderloin, lean, raw	Lamb, Veal and Game	26.00 mg	6%
2035	Chicken parmesan	Mixed Dishes	26.00 mg	6%
2036	Cheese, colby	Dairy and Egg Products	26.00 mg	6%
2037	Milk, condensed, sweetened, canned	Dairy and Egg Products	26.00 mg	6%
2038	Egg, chicken, yolk, dried	Dairy and Egg Products	26.00 mg	6%
2039	Cheese, Mexican, queso asadero	Dairy and Egg Products	26.00 mg	6%
2040	Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F.	Dairy and Egg Products	26.00 mg	6%
2041	Chicken, broiler, thigh, meat, fried	Poultry Products	26.00 mg	6%
2042	Chicken, stewing, light meat only, raw	Poultry Products	26.00 mg	6%
2043	Turkey, all classes, liver, simmered	Poultry Products	26.00 mg	6%
2044	Sausage, Bockwurst, pork/veal, with milk and eggs, raw	Sausages and Luncheon meats	26.00 mg	6%
2045	Cereal, hot, oats, instant: regular, prepared	Breakfast cereals	26.00 mg	6%
2046	Pork, loin, whole, lean and fat, roasted	Pork Products	26.00 mg	6%
2047	Pork, loin, centre cut (centre chop), bone-in, lean, raw	Pork Products	26.00 mg	6%
2048	Pork, loin, centre cut (centre chop), bone-in, lean, broiled	Pork Products	26.00 mg	6%
2049	Pork, loin, sirloin chop, bone-in, lean, braised	Pork Products	26.00 mg	6%
2050	Pork, loin, sirloin chop, bone-in, lean, roasted	Pork Products	26.00 mg	6%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Magnesium (Canadian (CNF))

Turn these foods into a print-ready nutrition label.