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 3801–3850 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3801 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 14.00 mg | 3% |
| 3802 | Milk, fluid, goat, unenriched, whole | Dairy and Egg Products | 14.00 mg | 3% |
| 3803 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3804 | Fast foods, egg, cheese and sausage griddlecake sandwich | Fast Foods | 14.00 mg | 3% |
| 3805 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3806 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3807 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3808 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3809 | Fast foods, egg and sausage griddlecake sandwich | Fast Foods | 14.00 mg | 3% |
| 3810 | Zwieback | Babyfoods | 14.00 mg | 3% |
| 3811 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 3812 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 14.00 mg | 3% |
| 3813 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 14.00 mg | 3% |
| 3814 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 14.00 mg | 3% |
| 3815 | Chicken fried rice, with peas, onion and eggs | Mixed Dishes | 14.00 mg | 3% |
| 3816 | Kiwi fruit, gold, raw | Fruits and fruit juices | 14.00 mg | 3% |
| 3817 | Turkey, hen, drumstick, meat only, roasted | Poultry Products | 14.00 mg | 3% |
| 3818 | Turkey, hen, drumstick, meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3819 | Turkey, hen, thigh, meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3820 | Turkey, hen, leg, meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3821 | Turkey, all classes, thigh, meat and skin, raw | Poultry Products | 14.00 mg | 3% |
| 3822 | Turkey, all classes, leg, meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3823 | Turkey, all classes, drumstick, meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3824 | Turkey, all classes, wing, meat only, roasted | Poultry Products | 14.00 mg | 3% |
| 3825 | Turkey, hen, drumstick, meat and skin, roasted | Poultry Products | 14.00 mg | 3% |
| 3826 | Turkey, broiler, drumstick, meat and skin, raw | Poultry Products | 14.00 mg | 3% |
| 3827 | Turkey, broiler, drumstick, meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3828 | Yogourt, coffee flavoured (2-3.9% M.F.) | Dairy and Egg Products | 14.00 mg | 3% |
| 3829 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 14.00 mg | 3% |
| 3830 | Cinnamon bun, with icing (honey bun) | Baked Products | 14.00 mg | 3% |
| 3831 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 14.00 mg | 3% |
| 3832 | Pâté, country style cognac, glazed | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3833 | Chinese dish, lo mein, vegetable, without meat, restaurant prepared | Mixed Dishes | 14.00 mg | 3% |
| 3834 | Sausage, chorizo, raw | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3835 | Sausage, honey garlic, pork, cooked | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3836 | Sausage, smoked, pork, pre-cooked, reheated, reduced fat | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3837 | Sausage, smoked, with cheddar cheese, pre-cooked, reheated, reduced fat | Sausages and Luncheon meats | 14.00 mg | 3% |
| 3838 | Yogourt, Greek style, plain, 2% M.F. | Dairy and Egg Products | 14.00 mg | 3% |
| 3839 | Babyfood, dinner, jarred or frozen, beef with vegetables, all stages | Babyfoods | 14.00 mg | 3% |
| 3840 | Babyfood, dinner, jarred, chicken with pasta and vegetables, all stages | Babyfoods | 14.00 mg | 3% |
| 3841 | Babyfood, dinner, jarred, chicken with cheese pasta and vegetables, all stages | Babyfoods | 14.00 mg | 3% |
| 3842 | Babyfood, dinner, jarred, pork with vegetables and fruit | Babyfoods | 14.00 mg | 3% |
| 3843 | Babyfood, vegetables, jarred, sweet potato, all stages | Babyfoods | 14.00 mg | 3% |
| 3844 | Babyfood, cereal, wheat, with milk powder and fruit, prepared with water | Babyfoods | 14.00 mg | 3% |
| 3845 | Cheese, fontina | Dairy and Egg Products | 14.00 mg | 3% |
| 3846 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 14.00 mg | 3% |
| 3847 | Milk, fluid, goat, enriched, whole | Dairy and Egg Products | 14.00 mg | 3% |
| 3848 | Chicken, broiler, giblets, simmered | Poultry Products | 14.00 mg | 3% |
| 3849 | Turkey, all classes, dark meat only, raw | Poultry Products | 14.00 mg | 3% |
| 3850 | Turkey, all classes, leg, meat and skin, raw | Poultry Products | 14.00 mg | 3% |
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.