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 3351–3400 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3351 | Veal, heart, raw | Lamb, Veal and Game | 18.00 mg | 4% |
| 3352 | Veal, heart, braised | Lamb, Veal and Game | 18.00 mg | 4% |
| 3353 | Lamb, mechanically separated, raw | Lamb, Veal and Game | 18.00 mg | 4% |
| 3354 | Veal, pancreas, raw | Lamb, Veal and Game | 18.00 mg | 4% |
| 3355 | Veal, tongue, braised | Lamb, Veal and Game | 18.00 mg | 4% |
| 3356 | Biscuit, plain/buttermilk, refrigerated dough, higher fat, baked | Baked Products | 18.00 mg | 4% |
| 3357 | Biscuit, plain/buttermilk, homemade | Baked Products | 18.00 mg | 4% |
| 3358 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% |
| 3359 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 18.00 mg | 4% |
| 3360 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 18.00 mg | 4% |
| 3361 | Cookie, shortbread, pecan, commercial | Baked Products | 18.00 mg | 4% |
| 3362 | Pie, coconut custard, commercial | Baked Products | 18.00 mg | 4% |
| 3363 | Toaster pastry, brown sugar and cinnamon | Baked Products | 18.00 mg | 4% |
| 3364 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 18.00 mg | 4% |
| 3365 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 17.00 mg | 4% |
| 3366 | Chicken, broiler, skin only, flour coated, fried | Poultry Products | 17.00 mg | 4% |
| 3367 | Chicken, broiler, neck, meat, raw | Poultry Products | 17.00 mg | 4% |
| 3368 | Chicken, roasting, giblets, raw | Poultry Products | 17.00 mg | 4% |
| 3369 | Turkey, all classes, meat only, raw | Poultry Products | 17.00 mg | 4% |
| 3370 | Turkey, all classes, leg, meat and skin, roasted | Poultry Products | 17.00 mg | 4% |
| 3371 | Turkey, broiler, meat only, raw | Poultry Products | 17.00 mg | 4% |
| 3372 | Turkey, broiler, dark meat only, roasted | Poultry Products | 17.00 mg | 4% |
| 3373 | Turkey, broiler, leg, meat and skin, roasted | Poultry Products | 17.00 mg | 4% |
| 3374 | Turkey, hen, light meat and skin, raw | Poultry Products | 17.00 mg | 4% |
| 3375 | Turkey, hen, dark meat only, roasted | Poultry Products | 17.00 mg | 4% |
| 3376 | Turkey, hen, leg, meat and skin, roasted | Poultry Products | 17.00 mg | 4% |
| 3377 | Turkey, tom, meat and skin, roasted | Poultry Products | 17.00 mg | 4% |
| 3378 | Turkey, tom, meat only, raw | Poultry Products | 17.00 mg | 4% |
| 3379 | Turkey, all classes, ground, raw | Poultry Products | 17.00 mg | 4% |
| 3380 | Chicken, broiler, back, meat, stewed | Poultry Products | 17.00 mg | 4% |
| 3381 | Soup, vegetable with beef broth, canned, condensed | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 3382 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 3383 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 3384 | Wiener (cheesefurter), cheddar smokie | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3385 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 17.00 mg | 4% |
| 3386 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 17.00 mg | 4% |
| 3387 | Guava, strawberry, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 3388 | Kiwi fruit, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 3389 | Passion fruit juice, purple, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 3390 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 3391 | Fig, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 3392 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 17.00 mg | 4% |
| 3393 | Pork, shoulder, picnic (arm), lean and fat, roasted | Pork Products | 17.00 mg | 4% |
| 3394 | Pork, pancreas, raw | Pork Products | 17.00 mg | 4% |
| 3395 | Ham, regular (13% fat), canned | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3396 | Pork, loin, rib steak (rib end), boneless, lean and fat, braised | Pork Products | 17.00 mg | 4% |
| 3397 | Pork, side ribs centre cut (spareribs), lean and fat, raw | Pork Products | 17.00 mg | 4% |
| 3398 | Pork, kidney, raw | Pork Products | 17.00 mg | 4% |
| 3399 | Ham, extra lean, canned | Sausages and Luncheon meats | 17.00 mg | 4% |
| 3400 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
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.