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 2801–2850 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2801 | Cheese, parmesan, dry grated, reduced fat | Dairy and Egg Products | 38.00 mg | 9% | CNF |
| 2802 | Ptarmigan, native, meat, raw | Poultry Products | 38.00 mg | 9% | CNF |
| 2803 | Candies, ALMOND JOY BITES | Sweets | 38.00 mg | 9% | CNF |
| 2804 | Icing (frosting), chocolate, creamy, dry mix, unprepared | Sweets | 38.00 mg | 9% | CNF |
| 2805 | Candies, bars, Alpine White bar with almonds | Sweets | 38.00 mg | 9% | CNF |
| 2806 | Cake, date square (matrimonial cake), homemade | Baked Products | 38.00 mg | 9% | CNF |
| 2807 | Bread, wheat germ, toasted | Baked Products | 38.00 mg | 9% | CNF |
| 2808 | Cracker, wheat, sandwich, with peanut butter filling | Baked Products | 38.00 mg | 9% | CNF |
| 2809 | Crustaceans, lobster, american (northern), raw | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2810 | Fish, yellowtail, mixed species, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2811 | Fish, catfish (wolffish), atlantic, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2812 | Fish, sunfish, pumpkin seed, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2813 | Fish, mullet (sucker), white, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2814 | Fish, shad, American, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2815 | Fish, pickerel, walleye-pickerel (yellow pike), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2816 | Fish, milkfish (awa), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2817 | Fish, drum, freshwater, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2818 | Fish, dolphinfish (mahimahi), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2819 | Fish, bass, fresh water, mixed species, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2820 | Mollusks, squid (calamari), mixed species, flour coated, fried | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2821 | Fish, smelt, rainbow (american, capelin), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2822 | Fish, perch, mixed species, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2823 | Fish, mackerel, spanish (atlantic), baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2824 | Fish, carp, baked or broiled | Finfish and Shellfish Products | 38.00 mg | 9% | CNF |
| 2825 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2826 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2827 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2828 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2829 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2830 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2831 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2832 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 38.00 mg | 9% | CNF |
| 2833 | Soup, chicken noodle, dehydrated | Soups, Sauces and Gravies | 38.00 mg | 9% | CNF |
| 2834 | Cheese, swiss (emmental) | Dairy and Egg Products | 38.00 mg | 9% | CNF |
| 2835 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 37.00 mg | 9% | USDA_SR |
| 2836 | Mollusks, mussel, blue, cooked, moist heat | Finfish and Shellfish Products | 37.00 mg | 9% | USDA_SR |
| 2837 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2838 | Fish, pollock, Alaska, cooked | Finfish and Shellfish Products | 37.00 mg | 9% | USDA_SR |
| 2839 | Fish, snapper, mixed species, cooked, dry heat | Finfish and Shellfish Products | 37.00 mg | 9% | USDA_SR |
| 2840 | Babyfood, cereal, high protein, with apple and orange, prepared with whole milk | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2841 | Snacks, pita chips, salted | Snacks | 37.00 mg | 9% | USDA_SR |
| 2842 | Muffins, English, wheat | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2843 | Crackers, rye, sandwich-type with cheese filling | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2844 | Cookies, peanut butter, refrigerated dough | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2845 | Bread, oatmeal | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2846 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 37.00 mg | 9% | USDA_SR |
| 2847 | Fish, salmon, Atlantic, wild, cooked, dry heat | Finfish and Shellfish Products | 37.00 mg | 9% | USDA_SR |
| 2848 | Crustaceans, shrimp, mixed species, cooked, moist heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 37.00 mg | 9% | USDA_SR |
| 2849 | Fish, grouper, mixed species, cooked, dry heat | Finfish and Shellfish Products | 37.00 mg | 9% | USDA_SR |
| 2850 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 37.00 mg | 9% | 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.