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 3751–3800 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3751 | Chicken, capons, meat and skin, raw | Poultry Products | 21.00 mg | 5% |
| 3752 | Chicken, roasting, dark meat, meat only, raw | Poultry Products | 21.00 mg | 5% |
| 3753 | Cheese, cheshire | Dairy and Egg Products | 21.00 mg | 5% |
| 3754 | Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 21.00 mg | 5% |
| 3755 | Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled | Beef Products | 21.00 mg | 5% |
| 3756 | Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 21.00 mg | 5% |
| 3757 | Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled | Beef Products | 21.00 mg | 5% |
| 3758 | Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 21.00 mg | 5% |
| 3759 | Beef, plate steak, boneless, inside skirt, separable lean only, trimmed to 0" fat, all grades, raw | Beef Products | 21.00 mg | 5% |
| 3760 | Beef, short loin, t-bone steak, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled | Beef Products | 21.00 mg | 5% |
| 3761 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 21.00 mg | 5% |
| 3762 | Fast foods, cheeseburger; double, large patty; with condiments | Fast Foods | 21.00 mg | 5% |
| 3763 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 21.00 mg | 5% |
| 3764 | McDONALD'S, Sausage McMUFFIN | Fast Foods | 21.00 mg | 5% |
| 3765 | PIZZA HUT 14" Cheese Pizza, Pan Crust | Fast Foods | 21.00 mg | 5% |
| 3766 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 21.00 mg | 5% |
| 3767 | Fast foods, sundae, hot fudge | Fast Foods | 21.00 mg | 5% |
| 3768 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 21.00 mg | 5% |
| 3769 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 21.00 mg | 5% |
| 3770 | Beef, ground, 93% lean meat / 7% fat, raw | Beef Products | 21.00 mg | 5% |
| 3771 | Beef, New Zealand, imported, manufacturing beef, raw | Beef Products | 21.00 mg | 5% |
| 3772 | Beef, New Zealand, imported, brisket point end, separable lean only, raw | Beef Products | 21.00 mg | 5% |
| 3773 | Oscar Mayer, Salami (hard) | Sausages and Luncheon Meats | 21.00 mg | 5% |
| 3774 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 21.00 mg | 5% |
| 3775 | Turkey, retail parts, wing, meat only, cooked, roasted | Poultry Products | 21.00 mg | 5% |
| 3776 | Turkey, whole, meat and skin, with added solution, raw | Poultry Products | 21.00 mg | 5% |
| 3777 | Chicken, dark meat, thigh, meat and skin, with added solution, cooked, braised | Poultry Products | 21.00 mg | 5% |
| 3778 | Chicken, dark meat, thigh, meat only, with added solution, raw | Poultry Products | 21.00 mg | 5% |
| 3779 | Chicken, dark meat, drumstick, meat only, with added solution, cooked, braised | Poultry Products | 21.00 mg | 5% |
| 3780 | Turkey, ground, 93% lean, 7% fat, raw | Poultry Products | 21.00 mg | 5% |
| 3781 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 21.00 mg | 5% |
| 3782 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 21.00 mg | 5% |
| 3783 | Cake, gingerbread, dry mix | Baked Products | 21.00 mg | 5% |
| 3784 | Bread, egg, toasted | Baked Products | 21.00 mg | 5% |
| 3785 | Lamb, Australian, imported, fresh, rack, roast, frenched, bone-in, separable lean and fat, trimmed to 1/8" fat, cooked, roasted | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3786 | Lamb, Australian, imported, fresh, leg, bottom, boneless, separable lean and fat, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3787 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean and fat, cooked, slow roasted | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3788 | Lamb, New Zealand, imported, neck chops, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3789 | Lamb, New Zealand, imported, hind-shank, separable lean and fat, cooked, braised | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3790 | Lamb, New Zealand, imported, netted shoulder, rolled, boneless, separable lean only, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3791 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3792 | Lamb, New Zealand, imported, breast, separable lean only, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3793 | Game meat, deer, ground, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3794 | Lamb, Australian, imported, fresh, shoulder ,blade, separable lean only, trimmed to 1/8" fat, cooked, broiled | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3795 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean only, trimmed to 1/8" fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3796 | Lamb, Australian, imported, fresh, shoulder, whole (arm and blade), separable lean and fat, trimmed to 1/8" fat, cooked | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3797 | Lamb, Australian, imported, fresh, foreshank, separable lean and fat, trimmed to 1/8" fat, cooked, braised | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3798 | Veal, shank (fore and hind), separable lean only, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3799 | Veal, shank (fore and hind), separable lean and fat, raw | Lamb, Veal, and Game Products | 21.00 mg | 5% |
| 3800 | Lamb, shoulder, blade, separable lean and fat, trimmed to 1/8" fat, choice, raw | Lamb, Veal, and Game Products | 21.00 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.