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 3251–3300 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3251 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3252 | Brussels sprouts, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3253 | BURGER KING, Double Cheeseburger | Fast Foods | 23.00 mg | 5% |
| 3254 | Fast Foods, grilled chicken filet sandwich, with lettuce, tomato and spread | Fast Foods | 23.00 mg | 5% |
| 3255 | Fast Food, Pizza Chain, 14" pizza, sausage topping, thick crust | Fast Foods | 23.00 mg | 5% |
| 3256 | KFC, Fried Chicken, EXTRA CRISPY, Drumstick, meat only, skin and breading removed | Fast Foods | 23.00 mg | 5% |
| 3257 | KFC, Fried Chicken, ORIGINAL RECIPE, Wing, meat only, skin and breading removed | Fast Foods | 23.00 mg | 5% |
| 3258 | BURGER KING, Original Chicken Sandwich | Fast Foods | 23.00 mg | 5% |
| 3259 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 23.00 mg | 5% |
| 3260 | Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce | Fast Foods | 23.00 mg | 5% |
| 3261 | Beef, round, bottom round, steak, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3262 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, select, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3263 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3264 | Beef, rib, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3265 | Beef, chuck, blade roast, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3266 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, select, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3267 | Beef, chuck, under blade center steak, boneless, Denver Cut, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3268 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3269 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3270 | Potatoes, raw, skin | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3271 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3272 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3273 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3274 | Onions, welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3275 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 23.00 mg | 5% |
| 3276 | Restaurant, family style, fish fillet, battered or breaded, fried | Restaurant Foods | 23.00 mg | 5% |
| 3277 | DENNY'S, spaghetti and meatballs | Restaurant Foods | 23.00 mg | 5% |
| 3278 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 23.00 mg | 5% |
| 3279 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 23.00 mg | 5% |
| 3280 | Beef, loin, bottom sirloin butt, tri-tip roast, separable lean only, trimmed to 0" fat, all grades, cooked, roasted | Beef Products | 23.00 mg | 5% |
| 3281 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3282 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3283 | Beef, chuck, short ribs, boneless, separable lean only, trimmed to 0" fat, choice, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3284 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, select, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3285 | Beef, chuck, mock tender steak, separable lean only, trimmed to 0" fat, choice, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3286 | Beef, rib eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3287 | Beef, top sirloin, steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, broiled | Beef Products | 23.00 mg | 5% |
| 3288 | Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted | Beef Products | 23.00 mg | 5% |
| 3289 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 23.00 mg | 5% |
| 3290 | Beef, shoulder top blade steak, boneless, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3291 | Beef, shoulder top blade steak, boneless, separable lean only, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 23.00 mg | 5% |
| 3292 | Beef, brisket, flat half, separable lean only, trimmed to 0" fat, select, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3293 | Beef, flank, steak, separable lean and fat, trimmed to 0" fat, choice, cooked, braised | Beef Products | 23.00 mg | 5% |
| 3294 | Beef, grass-fed, strip steaks, lean only, raw | Beef Products | 23.00 mg | 5% |
| 3295 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3296 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3297 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3298 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3299 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 3300 | Lotus root, raw | Vegetables and Vegetable Products | 23.00 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.