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 2201–2250 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 25.00 mg | 6% |
| 2202 | Fish, steelhead trout, boiled, canned | Finfish and Shellfish Products | 25.00 mg | 6% |
| 2203 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2204 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2205 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2206 | Beef, composite cuts, stewing beef, 0mm (0") trim, cooked | Beef Products | 25.00 mg | 6% |
| 2207 | Chicken patty, frozen, uncooked | Poultry Products | 25.00 mg | 6% |
| 2208 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 25.00 mg | 6% |
| 2209 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 25.00 mg | 6% |
| 2210 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2211 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2212 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2213 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2214 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 25.00 mg | 6% |
| 2215 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 25.00 mg | 6% |
| 2216 | Chicken, broiler, breast, meat, cooked, rotisserie, with seasoning | Poultry Products | 25.00 mg | 6% |
| 2217 | Chicken, broiler, drumstick, meat and skin, cooked, rotisserie, with seasoning | Poultry Products | 25.00 mg | 6% |
| 2218 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 2219 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% |
| 2220 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% |
| 2221 | Pork, composite cuts, leg, loin and shoulder, lean, raw | Pork Products | 25.00 mg | 6% |
| 2222 | Yogourt, soy, plain | Dairy and Egg Products | 25.00 mg | 6% |
| 2223 | Cheese, Mexican blend | Dairy and Egg Products | 25.00 mg | 6% |
| 2224 | Fast foods, pizza, sausage, thin crust | Fast Foods | 25.00 mg | 6% |
| 2225 | Fast foods, pizza, pepperoni, thin crust | Fast Foods | 25.00 mg | 6% |
| 2226 | Fast food, quesadilla, chicken | Fast Foods | 25.00 mg | 6% |
| 2227 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% |
| 2228 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 25.00 mg | 6% |
| 2229 | Sausage, Chorizo, semi-dried (Spanish style), cured | Sausages and Luncheon meats | 25.00 mg | 6% |
| 2230 | Chicken, broiler, thigh, meat, braised | Poultry Products | 25.00 mg | 6% |
| 2231 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 25.00 mg | 6% |
| 2232 | Babyfood, cereal, oat, with milk powder and fruit, prepared with water | Babyfoods | 25.00 mg | 6% |
| 2233 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 24.00 mg | 6% |
| 2234 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 24.00 mg | 6% |
| 2235 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 24.00 mg | 6% |
| 2236 | Fast foods, entree, fish fillet, battered or breaded, fried | Fast Foods | 24.00 mg | 6% |
| 2237 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 24.00 mg | 6% |
| 2238 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 24.00 mg | 6% |
| 2239 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 24.00 mg | 6% |
| 2240 | Lamb, Canadian, composite cuts, lean and fat, 3mm (1/8"), cooked | Lamb, Veal and Game | 24.00 mg | 6% |
| 2241 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2242 | Lamb, Canadian, leg, whole, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 24.00 mg | 6% |
| 2243 | Lamb, Canadian, rib, lean and fat, 3mm (1/8") trim, cooked | Lamb, Veal and Game | 24.00 mg | 6% |
| 2244 | Yautia (tannier), raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 2245 | Pizza, pepperoni, frozen, cooked | Mixed Dishes | 24.00 mg | 6% |
| 2246 | Game meat, bison, top sirloin, separable lean only, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2247 | Game meat, bison, rib eye, separable lean only, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2248 | Game meat, bison, shoulder, separable lean only, raw | Lamb, Veal and Game | 24.00 mg | 6% |
| 2249 | Goose, wild (Canada goose), native, meat only, raw | Poultry Products | 24.00 mg | 6% |
| 2250 | Veal, milk-fed, rib chop, lean, broiled | Lamb, Veal and Game | 24.00 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.