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 2651–2700 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | Pork, leg, shank portion, lean and fat, roasted | Pork Products | 22.00 mg | 5% |
| 2652 | Pork, loin, rib chop (rib end), bone-in, lean, roasted | Pork Products | 22.00 mg | 5% |
| 2653 | Pork, shoulder, picnic (arm), lean and fat, braised | Pork Products | 22.00 mg | 5% |
| 2654 | Pork, shoulder, blade portion, bone-in, lean, raw | Pork Products | 22.00 mg | 5% |
| 2655 | Pork, cured, ham, boneless, mini ham-half, regular (11% fat), roasted | Pork Products | 22.00 mg | 5% |
| 2656 | Pork, cured, ham, whole, lean | Pork Products | 22.00 mg | 5% |
| 2657 | Pork, loin, rib steak (rib end), boneless, lean and fat, roasted | Pork Products | 22.00 mg | 5% |
| 2658 | Pork, loin, rib steak (rib end), boneless, lean, raw | Pork Products | 22.00 mg | 5% |
| 2659 | Pork, loin, rib half (country-style ribs), lean and fat, roasted | Pork Products | 22.00 mg | 5% |
| 2660 | Pork, loin, rib half (country-style ribs), lean, roasted | Pork Products | 22.00 mg | 5% |
| 2661 | Pork, loin, sirloin steak, boneless, lean and fat, raw | Pork Products | 22.00 mg | 5% |
| 2662 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2663 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2664 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2665 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2666 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2667 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2668 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2669 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2670 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2671 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2672 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2673 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2674 | Beef, liver, pan-fried | Beef Products | 22.00 mg | 5% |
| 2675 | Beef, spleen, raw | Beef Products | 22.00 mg | 5% |
| 2676 | Beef, ground, regular, broiled | Beef Products | 22.00 mg | 5% |
| 2677 | Fish, flatfish (flounder or sole or plaice), baked or broiled | Finfish and Shellfish Products | 22.00 mg | 5% |
| 2678 | Mollusks, oyster, pacific, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 2679 | Fish, burbot (loche), native, baked or broiled | Finfish and Shellfish Products | 22.00 mg | 5% |
| 2680 | Fish, trout, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 2681 | Crustaceans, shrimp, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 2682 | Mollusks, scallop, mixed species, raw | Finfish and Shellfish Products | 22.00 mg | 5% |
| 2683 | Lamb, New Zealand, composite cuts, lean, cooked | Lamb, Veal and Game | 22.00 mg | 5% |
| 2684 | Lamb, New Zealand, frozen, loin chop, lean, broiled | Lamb, Veal and Game | 22.00 mg | 5% |
| 2685 | Lamb, New Zealand, rack - partly frenched, lean and fat, fast roasted | Lamb, Veal and Game | 22.00 mg | 5% |
| 2686 | Lamb, New Zealand, rib, lean, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2687 | Veal, milk-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2688 | Veal, rib, lean and fat, roasted | Lamb, Veal and Game | 22.00 mg | 5% |
| 2689 | Game meat, native, beaver, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2690 | Lamb, brain, pan-fried | Lamb, Veal and Game | 22.00 mg | 5% |
| 2691 | Lamb, liver, braised | Lamb, Veal and Game | 22.00 mg | 5% |
| 2692 | Game meat, whale, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2693 | Veal, grain-fed, cutlets (inside top round), raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2694 | Veal, grain-fed, rib chop, lean, broiled | Lamb, Veal and Game | 22.00 mg | 5% |
| 2695 | Veal, grain-fed, shoulder, shank, lean and fat, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2696 | Veal, grain-fed, shoulder, shank, lean and fat, braised | Lamb, Veal and Game | 22.00 mg | 5% |
| 2697 | Veal, grain-fed, shoulder, shank, lean, raw | Lamb, Veal and Game | 22.00 mg | 5% |
| 2698 | Veal, grain-fed, shoulder, shank, lean, braised | Lamb, Veal and Game | 22.00 mg | 5% |
| 2699 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 22.00 mg | 5% |
| 2700 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 22.00 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.