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 2851–2900 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2851 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 37.00 mg | 9% | USDA_SR |
| 2852 | Babyfood, crackers, vegetable | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2853 | Babyfood, cereal, rice, dry fortified | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2854 | McDONALD'S, french fries | Fast Foods | 37.00 mg | 9% | USDA_SR |
| 2855 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 37.00 mg | 9% | USDA_SR |
| 2856 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2857 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2858 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2859 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% | USDA_SR |
| 2860 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 37.00 mg | 9% | USDA_SR |
| 2861 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 37.00 mg | 9% | USDA_SR |
| 2862 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 37.00 mg | 9% | USDA_SR |
| 2863 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2864 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2865 | Candies, KIT KAT Wafer Bar | Sweets | 37.00 mg | 9% | USDA_SR |
| 2866 | Mollusks, scallop, (bay and sea), cooked, steamed | Finfish and Shellfish Products | 37.00 mg | 9% | USDA_SR |
| 2867 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2868 | Rice, spanish rice mix, unprepared | Mixed Dishes | 37.00 mg | 9% | CNF |
| 2869 | Indian, bread, paratha, whole-wheat | Baked Products | 37.00 mg | 9% | CNF |
| 2870 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2871 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2872 | Mollusks, scallop (bay and sea), cooked, steamed | Finfish and Shellfish Products | 37.00 mg | 9% | CNF |
| 2873 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% | CNF |
| 2874 | Fast foods, mexican, enchirito with cheese, beef and beans | Fast Foods | 37.00 mg | 9% | CNF |
| 2875 | Fast foods, mexican, burrito with beef | Fast Foods | 37.00 mg | 9% | CNF |
| 2876 | Candies, bars, Kit Kat wafer bar | Sweets | 37.00 mg | 9% | CNF |
| 2877 | English muffin, wheat | Baked Products | 37.00 mg | 9% | CNF |
| 2878 | Cracker, rye, sandwich-type with cheese filling | Baked Products | 37.00 mg | 9% | CNF |
| 2879 | Cookie, peanut butter, refrigerated dough | Baked Products | 37.00 mg | 9% | CNF |
| 2880 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 37.00 mg | 9% | CNF |
| 2881 | Crustaceans, shrimp, mixed species, boiled or steamed | Finfish and Shellfish Products | 37.00 mg | 9% | CNF |
| 2882 | Fish, salmon, atlantic, wild, baked or broiled | Finfish and Shellfish Products | 37.00 mg | 9% | CNF |
| 2883 | Mollusks, mussel, blue, boiled or steamed | Finfish and Shellfish Products | 37.00 mg | 9% | CNF |
| 2884 | Fish, snapper, mixed species, baked or broiled | Finfish and Shellfish Products | 37.00 mg | 9% | CNF |
| 2885 | Fish, mackerel, jack, canned, drained solids | Finfish and Shellfish Products | 37.00 mg | 9% | CNF |
| 2886 | Fish, grouper, mixed species, baked or broiled | Finfish and Shellfish Products | 37.00 mg | 9% | CNF |
| 2887 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 37.00 mg | 9% | CNF |
| 2888 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2889 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2890 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2891 | Plantain, raw | Fruits and fruit juices | 37.00 mg | 9% | CNF |
| 2892 | Jujube (chinese date), dried | Fruits and fruit juices | 37.00 mg | 9% | CNF |
| 2893 | Pork, cured, bacon, cooked, restaurant | Pork Products | 36.50 mg | 9% | USDA_FF |
| 2894 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 36.10 mg | 9% | USDA_FF |
| 2895 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2896 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2897 | Crackers, cheese, low sodium | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2898 | Rolls, dinner, wheat | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2899 | Crackers, standard snack-type, sandwich, with cheese filling | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2900 | Crackers, rusk toast | Baked Products | 36.00 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.