Foods high in Magnesium (USDA SR Legacy)

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 2951–3000 of 7,208 foods

#	Food	Category	Per 100 g	% DV
2951	Cheese, port de salut	Dairy and Egg Products	24.00 mg	6%
2952	Beef, rib eye roast, boneless, lip-on, separable lean only, trimmed to 1/8" fat, choice, cooked, roasted	Beef Products	24.00 mg	6%
2953	Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, select, cooked, roasted	Beef Products	24.00 mg	6%
2954	Beef, rib eye roast, bone-in, lip-on, separable lean only, trimmed to 1/8" fat, all grades, cooked, roasted	Beef Products	24.00 mg	6%
2955	Beef, shoulder pot roast or steak, boneless, separable lean and fat, trimmed to 0" fat, choice, raw	Beef Products	24.00 mg	6%
2956	Beef, chuck, mock tender steak, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	24.00 mg	6%
2957	School Lunch, chicken nuggets, whole grain breaded	Fast Foods	24.00 mg	6%
2958	CHICK-FIL-A, chicken sandwich	Fast Foods	24.00 mg	6%
2959	PIZZA HUT 14" Sausage Pizza, THIN 'N CRISPY Crust	Fast Foods	24.00 mg	6%
2960	DOMINO'S 14" Sausage Pizza, Ultimate Deep Dish Crust	Fast Foods	24.00 mg	6%
2961	Fast foods, taco with chicken, lettuce and cheese, soft	Fast Foods	24.00 mg	6%
2962	Fast Foods, Fried Chicken, Wing, meat only, skin and breading removed	Fast Foods	24.00 mg	6%
2963	TACO BELL, Soft Taco with chicken, cheese and lettuce	Fast Foods	24.00 mg	6%
2964	WENDY'S, Ultimate Chicken Grill Sandwich	Fast Foods	24.00 mg	6%
2965	WENDY'S, Homestyle Chicken Fillet Sandwich	Fast Foods	24.00 mg	6%
2966	Fast foods, chicken, breaded and fried, boneless pieces, plain	Fast Foods	24.00 mg	6%
2967	Fast foods, hamburger, large, single patty, with condiments	Fast Foods	24.00 mg	6%
2968	Squash, summer, all varieties, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%
2969	Vegetables, mixed, frozen, unprepared	Vegetables and Vegetable Products	24.00 mg	6%
2970	Poi	Vegetables and Vegetable Products	24.00 mg	6%
2971	Cabbage, savoy, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%
2972	Pizza, cheese topping, thin crust, frozen, cooked	Fast Foods	24.00 mg	6%
2973	Fast Food, Pizza Chain, 14" pizza, sausage topping, regular crust	Fast Foods	24.00 mg	6%
2974	Fast Foods, Fried Chicken, Wing, meat and skin and breading	Fast Foods	24.00 mg	6%
2975	Fast Foods, Fried Chicken, Drumstick, meat only, skin and breading removed	Fast Foods	24.00 mg	6%
2976	POPEYES, Fried Chicken, Mild, Thigh, meat only, skin and breading removed	Fast Foods	24.00 mg	6%
2977	KFC, Fried Chicken, EXTRA CRISPY, Breast, meat and skin with breading	Fast Foods	24.00 mg	6%
2978	KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat and skin with breading	Fast Foods	24.00 mg	6%
2979	BURGER KING, Cheeseburger	Fast Foods	24.00 mg	6%
2980	Fast foods, chicken fillet sandwich, plain with pickles	Fast Foods	24.00 mg	6%
2981	Fast foods, cheeseburger; single, large patty; plain	Fast Foods	24.00 mg	6%
2982	Turnip greens and turnips, frozen, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%
2983	Squash, summer, all varieties, cooked, boiled, drained, with salt	Vegetables and Vegetable Products	24.00 mg	6%
2984	Winged bean tuber, raw	Vegetables and Vegetable Products	24.00 mg	6%
2985	Turnip greens and turnips, frozen, cooked, boiled, drained, without salt	Vegetables and Vegetable Products	24.00 mg	6%
2986	Peas, edible-podded, raw	Vegetables and Vegetable Products	24.00 mg	6%
2987	APPLEBEE'S, 9 oz house sirloin steak	Restaurant Foods	24.00 mg	6%
2988	Caribou, hind quarter, meat, cooked (Alaska Native)	American Indian/Alaska Native Foods	24.00 mg	6%
2989	Taquitos, frozen, beef and cheese, oven-heated	Meals, Entrees, and Side Dishes	24.00 mg	6%
2990	Taquitos, frozen, chicken and cheese, oven-heated	Meals, Entrees, and Side Dishes	24.00 mg	6%
2991	Noodles, egg, spinach, enriched, cooked	Cereal Grains and Pasta	24.00 mg	6%
2992	Pasta, fresh-refrigerated, spinach, cooked	Cereal Grains and Pasta	24.00 mg	6%
2993	Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled	Beef Products	24.00 mg	6%
2994	Beef, flank, steak, separable lean and fat, trimmed to 0" fat, select, cooked, broiled	Beef Products	24.00 mg	6%
2995	Beef, short loin, top loin, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled	Beef Products	24.00 mg	6%
2996	Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, prime, raw	Beef Products	24.00 mg	6%
2997	Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, choice, raw	Beef Products	24.00 mg	6%
2998	Beef, round, top round, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, braised	Beef Products	24.00 mg	6%
2999	Beef, round, top round, steak, separable lean and fat, trimmed to 1/8" fat, all grades, raw	Beef Products	24.00 mg	6%
3000	Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, select, cooked, grilled	Beef Products	24.00 mg	6%

Need this on a label? Turn these foods into a print-ready Nutrition Facts label.

Make a label

Foods high in Magnesium (USDA SR Legacy)

Turn these foods into a print-ready nutrition label.