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 2051–2100 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Pork, loin, sirloin, roast, boneless, lean, roasted | Pork Products | 26.00 mg | 6% |
| 2052 | Pork, shoulder, blade portion, bone-in, lean, roasted | Pork Products | 26.00 mg | 6% |
| 2053 | Pork, cured, breakfast strips, cooked | Pork Products | 26.00 mg | 6% |
| 2054 | Pork, loin, rib steak (rib end), boneless, lean and fat, broiled | Pork Products | 26.00 mg | 6% |
| 2055 | Pork, loin, sirloin roast, boneless, lean, raw | Pork Products | 26.00 mg | 6% |
| 2056 | Pork, leg, inside, boneless, lean and fat, raw | Pork Products | 26.00 mg | 6% |
| 2057 | Pork, loin, centre cut (centre steak), boneless, lean, raw | Pork Products | 26.00 mg | 6% |
| 2058 | Pork, shoulder, butt (blade boneless), lean, roasted | Pork Products | 26.00 mg | 6% |
| 2059 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 2060 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 2061 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 2062 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 2063 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 2064 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 2065 | Squash, winter, acorn, boiled, mashed | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 2066 | Beef, ground, lean, patty, pan-fried | Beef Products | 26.00 mg | 6% |
| 2067 | Coffee, instant, with sugar, French flavour, powder | Beverages | 26.00 mg | 6% |
| 2068 | Fish, eel, mixed species, baked or broiled | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2069 | Fish, halibut, Greenland (turbot), raw | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2070 | Fish, lingcod, raw | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2071 | Fish, pike, northern, native, cooked | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2072 | Fish, roe, mixed species, baked or broiled | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2073 | Fish, haddock, baked or broiled | Finfish and Shellfish Products | 26.00 mg | 6% |
| 2074 | Okara | Legumes and Legume Products | 26.00 mg | 6% |
| 2075 | Lamb, Canadian, composite cuts, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% |
| 2076 | Lamb, Canadian, composite cuts, lean, cooked | Lamb, Veal and Game | 26.00 mg | 6% |
| 2077 | Lamb, Canadian, leg, whole, lean, cooked | Lamb, Veal and Game | 26.00 mg | 6% |
| 2078 | Lamb, cubed for stew or kabob, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% |
| 2079 | Veal, composite cuts, lean and fat, cooked | Lamb, Veal and Game | 26.00 mg | 6% |
| 2080 | Veal, leg (round), lean and fat, raw | Lamb, Veal and Game | 26.00 mg | 6% |
| 2081 | Veal, loin, lean, roasted | Lamb, Veal and Game | 26.00 mg | 6% |
| 2082 | Veal, rib, lean, braised | Lamb, Veal and Game | 26.00 mg | 6% |
| 2083 | Veal, shoulder, shank, lean and fat, roasted | Lamb, Veal and Game | 26.00 mg | 6% |
| 2084 | Veal, shoulder, shank, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% |
| 2085 | Veal, shoulder, blade, lean and fat, braised | Lamb, Veal and Game | 26.00 mg | 6% |
| 2086 | Veal, sirloin, lean and fat, roasted | Lamb, Veal and Game | 26.00 mg | 6% |
| 2087 | Veal, sirloin, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% |
| 2088 | Game meat, bison, roasted | Lamb, Veal and Game | 26.00 mg | 6% |
| 2089 | Game meat, native, muskrat, raw | Lamb, Veal and Game | 26.00 mg | 6% |
| 2090 | Game meat, muskrat, roasted | Lamb, Veal and Game | 26.00 mg | 6% |
| 2091 | Veal, grain-fed, loin chop, lean, raw | Lamb, Veal and Game | 26.00 mg | 6% |
| 2092 | Bread, pita, white | Baked Products | 26.00 mg | 6% |
| 2093 | Ice cream cone, cake or wafer-type | Baked Products | 26.00 mg | 6% |
| 2094 | Pie, pecan, homemade | Baked Products | 26.00 mg | 6% |
| 2095 | Tortilla, ready-to-bake / fry, flour | Baked Products | 26.00 mg | 6% |
| 2096 | Cracker, saltine (also oyster, soda, soup), low fat and sodium | Baked Products | 26.00 mg | 6% |
| 2097 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 25.00 mg | 6% |
| 2098 | Chicken, broiler, meat, skin, giblets and neck, flour coated, fried | Poultry Products | 25.00 mg | 6% |
| 2099 | Chicken, broiler, meat and skin, flour coated, fried | Poultry Products | 25.00 mg | 6% |
| 2100 | Chicken, broiler, meat only, raw | Poultry Products | 25.00 mg | 6% |
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.