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 2251–2300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2251 | Peanut flour, low-fat | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2252 | Beans, legumes, mung (green gram), boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2253 | Beans, kidney, light red, boiled | Legumes and Legume Products | 48.00 mg | 11% | CNF |
| 2254 | Mollusks, abalone, mixed species, raw | Finfish and Shellfish Products | 48.00 mg | 11% | CNF |
| 2255 | Sweet potato leaves, steamed | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 2256 | Succotash, raw | Vegetables and Vegetable Products | 48.00 mg | 11% | CNF |
| 2257 | Soup, cream, vegetable, dehydrated | Soups, Sauces and Gravies | 48.00 mg | 11% | CNF |
| 2258 | Mustard, prepared, yellow | Spices and Herbs | 47.70 mg | 11% | USDA_FF |
| 2259 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 47.00 mg | 11% | USDA_SR |
| 2260 | Rolls, hamburger or hot dog, wheat/cracked wheat | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2261 | Veal, loin, separable lean only, raw | Lamb, Veal, and Game Products | 47.00 mg | 11% | USDA_SR |
| 2262 | Beans, navy, mature seeds, canned | Legumes and Legume Products | 47.00 mg | 11% | USDA_SR |
| 2263 | Pancakes, special dietary, dry mix | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2264 | Cookies, chocolate sandwich, with creme filling, regular | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2265 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% | USDA_SR |
| 2266 | Crackers, standard snack-type, with whole wheat | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2267 | Sauce, pesto, BUITONI, pesto with basil, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 47.00 mg | 11% | USDA_SR |
| 2268 | Sauce, pesto, ready-to-serve, refrigerated | Soups, Sauces, and Gravies | 47.00 mg | 11% | USDA_SR |
| 2269 | Babyfood, Baby MUM MUM Rice Biscuits | Baby Foods | 47.00 mg | 11% | USDA_SR |
| 2270 | Semolina, enriched | Cereal Grains and Pasta | 47.00 mg | 11% | USDA_SR |
| 2271 | Nopales, cooked, without salt | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 2272 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 2273 | Taro, tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | USDA_SR |
| 2274 | ON THE BORDER, refried beans | Restaurant Foods | 47.00 mg | 11% | USDA_SR |
| 2275 | Semolina, unenriched | Cereal Grains and Pasta | 47.00 mg | 11% | USDA_SR |
| 2276 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 47.00 mg | 11% | USDA_SR |
| 2277 | Candies, TOBLERONE, milk chocolate with honey and almond nougat | Sweets | 47.00 mg | 11% | USDA_SR |
| 2278 | Crackers, wheat, reduced fat | Baked Products | 47.00 mg | 11% | USDA_SR |
| 2279 | Babyfood, cereal, rice, with milk powder, dry | Babyfoods | 47.00 mg | 11% | CNF |
| 2280 | Cracker, standard snack-type, with whole-wheat | Baked Products | 47.00 mg | 11% | CNF |
| 2281 | Cheese, processed product, mozzarella, fat free, slices | Dairy and Egg Products | 47.00 mg | 11% | CNF |
| 2282 | Grains, semolina | Cereals, Grains and Pasta | 47.00 mg | 11% | CNF |
| 2283 | Candies, bars, Mr Goodbar | Sweets | 47.00 mg | 11% | CNF |
| 2284 | Cookie, chocolate sandwich, cream filling, regular | Baked Products | 47.00 mg | 11% | CNF |
| 2285 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 47.00 mg | 11% | CNF |
| 2286 | Veal, loin, lean, raw | Lamb, Veal and Game | 47.00 mg | 11% | CNF |
| 2287 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% | CNF |
| 2288 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 47.00 mg | 11% | CNF |
| 2289 | Fish, sturgeon, mixed species, smoked | Finfish and Shellfish Products | 47.00 mg | 11% | CNF |
| 2290 | Kale, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 2291 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 2292 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 2293 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 2294 | Scallops, bay, Patagonian, frozen, wild caught | Finfish and Shellfish Products | 46.44 mg | 11% | USDA_FF |
| 2295 | Flour, semolina, fine | Cereal Grains and Pasta | 46.28 mg | 11% | USDA_FF |
| 2296 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 46.00 mg | 11% | USDA_SR |
| 2297 | Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry | Breakfast Cereals | 46.00 mg | 11% | USDA_SR |
| 2298 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 46.00 mg | 11% | USDA_SR |
| 2299 | Fish, herring, Atlantic, kippered | Finfish and Shellfish Products | 46.00 mg | 11% | USDA_SR |
| 2300 | Snacks, yucca (cassava) chips, salted | Snacks | 46.00 mg | 11% | USDA_SR |
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.