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 3401–3450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3401 | Fish, sheepshead, raw | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3402 | Fish, mackerel, king, raw | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3403 | Fish, herring, pacific, raw | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3404 | Fish, herring, atlantic, raw | Finfish and Shellfish Products | 32.00 mg | 8% | CNF |
| 3405 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 3406 | Nuts, coconut meat, raw | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 3407 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 3408 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 3409 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 3410 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 3411 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 3412 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 3413 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 3414 | Raisin, seedless (sultana) | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 3415 | Plantain, cooked | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 3416 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 3417 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% | CNF |
| 3418 | Plantains, overripe, raw | Fruits and Fruit Juices | 31.73 mg | 8% | USDA_FF |
| 3419 | Veal, ground, raw | Lamb, Veal, and Game Products | 31.00 mg | 7% | USDA_SR |
| 3420 | Fish, trout, rainbow, wild, cooked, dry heat | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3421 | Fish, trout, rainbow, wild, raw | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3422 | Fish, salmon, coho, wild, raw | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3423 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 31.00 mg | 7% | USDA_SR |
| 3424 | Ice cream cones, sugar, rolled-type | Baked Products | 31.00 mg | 7% | USDA_SR |
| 3425 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 31.00 mg | 7% | USDA_SR |
| 3426 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 31.00 mg | 7% | USDA_SR |
| 3427 | Salami, pork, beef, less sodium | Sausages and Luncheon Meats | 31.00 mg | 7% | USDA_SR |
| 3428 | Emu, flat fillet, raw | Poultry Products | 31.00 mg | 7% | USDA_SR |
| 3429 | Game meat, rabbit, wild, cooked, stewed | Lamb, Veal, and Game Products | 31.00 mg | 7% | USDA_SR |
| 3430 | Fish, tuna, light, canned in oil, without salt, drained solids | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3431 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 31.00 mg | 7% | USDA_SR |
| 3432 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 31.00 mg | 7% | USDA_SR |
| 3433 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 31.00 mg | 7% | USDA_SR |
| 3434 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, not breaded | Lamb, Veal, and Game Products | 31.00 mg | 7% | USDA_SR |
| 3435 | Veal, leg (top round), separable lean and fat, cooked, pan-fried, breaded | Lamb, Veal, and Game Products | 31.00 mg | 7% | USDA_SR |
| 3436 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% | USDA_SR |
| 3437 | Fish, salmon, coho, farmed, raw | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3438 | Fish, tuna, light, canned in oil, drained solids | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3439 | Fish, seatrout, mixed species, raw | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3440 | Fish, salmon, sockeye, canned, drained solids | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3441 | Fish, pompano, florida, cooked, dry heat | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3442 | Fish, pike, northern, raw | Finfish and Shellfish Products | 31.00 mg | 7% | USDA_SR |
| 3443 | RICE-A-RONI, chicken flavor, unprepared | Meals, Entrees, and Side Dishes | 31.00 mg | 7% | USDA_SR |
| 3444 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 31.00 mg | 7% | USDA_SR |
| 3445 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 31.00 mg | 7% | USDA_SR |
| 3446 | Beef, New Zealand, imported, tenderloin, separable lean only, cooked, fast fried | Beef Products | 31.00 mg | 7% | USDA_SR |
| 3447 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES | Breakfast Cereals | 31.00 mg | 7% | USDA_SR |
| 3448 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 31.00 mg | 7% | USDA_SR |
| 3449 | Croutons, plain | Baked Products | 31.00 mg | 7% | USDA_SR |
| 3450 | Cookies, brownies, commercially prepared | Baked Products | 31.00 mg | 7% | 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.