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 2901–2950 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2901 | Chicken, broilers or fryers, leg, meat only, cooked, roasted | Poultry Products | 24.00 mg | 6% |
| 2902 | Chicken, broilers or fryers, drumstick, meat only, cooked, fried | Poultry Products | 24.00 mg | 6% |
| 2903 | Babyfood, dinner, pasta with vegetables | Baby Foods | 24.00 mg | 6% |
| 2904 | Cheese, fresh, queso fresco | Dairy and Egg Products | 24.00 mg | 6% |
| 2905 | Milk, canned, evaporated, with added vitamin A | Dairy and Egg Products | 24.00 mg | 6% |
| 2906 | Cheese, brick | Dairy and Egg Products | 24.00 mg | 6% |
| 2907 | Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2908 | Beef, plate steak, boneless, inside skirt, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2909 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2910 | Beef, chuck, shoulder clod, shoulder tender, medallion, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2911 | Beef, chuck, shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 2912 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 2913 | Beef, round, outside round, bottom round, steak, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 24.00 mg | 6% |
| 2914 | PIZZA HUT 14" Pepperoni Pizza, Hand-Tossed Crust | Fast Foods | 24.00 mg | 6% |
| 2915 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 24.00 mg | 6% |
| 2916 | LITTLE CAESARS 14" Original Round Meat and Vegetable Pizza, Regular Crust | Fast Foods | 24.00 mg | 6% |
| 2917 | DOMINO'S 14" Pepperoni Pizza, Ultimate Deep Dish Crust | Fast Foods | 24.00 mg | 6% |
| 2918 | DOMINO'S 14" Pepperoni Pizza, Classic Hand-Tossed Crust | Fast Foods | 24.00 mg | 6% |
| 2919 | DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust | Fast Foods | 24.00 mg | 6% |
| 2920 | PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 24.00 mg | 6% |
| 2921 | Fish, cod, Pacific, cooked, dry heat (may contain additives to retain moisture) | Finfish and Shellfish Products | 24.00 mg | 6% |
| 2922 | Beverages, chocolate malt powder, prepared with 1% milk, fortified | Beverages | 24.00 mg | 6% |
| 2923 | Beef, short loin, top loin steak, separable lean only, trimmed to 1/8" fat, all grades, raw | Beef Products | 24.00 mg | 6% |
| 2924 | Beef, ground, 95% lean meat / 5% fat, patty, cooked, pan-broiled | Beef Products | 24.00 mg | 6% |
| 2925 | Beef, plate, outside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2926 | Beef, plate, inside skirt steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 24.00 mg | 6% |
| 2927 | Beef, shoulder steak, boneless, separable lean and fat, trimmed to 0" fat, select, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2928 | Avocados, raw, Florida | Fruits and Fruit Juices | 24.00 mg | 6% |
| 2929 | Turkey, retail parts, breast, meat and skin, raw | Poultry Products | 24.00 mg | 6% |
| 2930 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat and skin, cooked | Poultry Products | 24.00 mg | 6% |
| 2931 | Chicken, broilers or fryers, drumstick, rotisserie, original seasoning, meat only, cooked | Poultry Products | 24.00 mg | 6% |
| 2932 | Chicken, broiler, rotisserie, BBQ, wing, meat only | Poultry Products | 24.00 mg | 6% |
| 2933 | Chicken patty, frozen, cooked | Poultry Products | 24.00 mg | 6% |
| 2934 | Turkey, all classes, liver, raw | Poultry Products | 24.00 mg | 6% |
| 2935 | Chicken, broilers or fryers, breast, meat only, cooked, stewed | Poultry Products | 24.00 mg | 6% |
| 2936 | Chicken, broilers or fryers, breast, meat and skin, cooked, fried, batter | Poultry Products | 24.00 mg | 6% |
| 2937 | Milk, evaporated, 2% fat, with added vitamin A and vitamin D | Dairy and Egg Products | 24.00 mg | 6% |
| 2938 | Milk, canned, evaporated, with added vitamin D and without added vitamin A | Dairy and Egg Products | 24.00 mg | 6% |
| 2939 | Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 24.00 mg | 6% |
| 2940 | Beef, shoulder pot roast, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 24.00 mg | 6% |
| 2941 | Beef, chuck, mock tender steak, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 24.00 mg | 6% |
| 2942 | Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 24.00 mg | 6% |
| 2943 | Beef, chuck eye steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 24.00 mg | 6% |
| 2944 | Turkey, retail parts, drumstick, meat and skin, cooked, roasted | Poultry Products | 24.00 mg | 6% |
| 2945 | Turkey, retail parts, wing, meat and skin, cooked, roasted | Poultry Products | 24.00 mg | 6% |
| 2946 | Turkey, thigh, from whole bird, meat only, with added solution, roasted | Poultry Products | 24.00 mg | 6% |
| 2947 | Turkey, drumstick, from whole bird, meat only, with added solution, roasted | Poultry Products | 24.00 mg | 6% |
| 2948 | Chicken, broilers or fryers, rotisserie, original seasoning, wing, meat only, cooked | Poultry Products | 24.00 mg | 6% |
| 2949 | Turkey, all classes, breast, meat and skin, raw | Poultry Products | 24.00 mg | 6% |
| 2950 | Chicken, broilers or fryers, dark meat, meat and skin, cooked, fried, flour | Poultry Products | 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.