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 4601–4650 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4601 | Cauliflower, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4602 | Cauliflower, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4603 | Pumpkin, boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4604 | Radish, oriental (daikon), boiled, drained, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4605 | Squash, winter, butternut, frozen, boiled, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4606 | Egg, chicken, white, fresh or frozen, cooked | Dairy and Egg Products | 9.00 mg | 2% |
| 4607 | Dumpling, plain | Baked Products | 9.00 mg | 2% |
| 4608 | Dessert, pudding, all flavours except chocolate, instant, dry mix, prepared with 2% milk | Sweets | 9.00 mg | 2% |
| 4609 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4610 | Yogourt, vanilla flavoured, artificially sweetened, fat free (0-0.5% M.F.), with added Vitamin D | Dairy and Egg Products | 9.00 mg | 2% |
| 4611 | Yogourt, fruit flavoured, Balkan style (4-6% M.F.) | Dairy and Egg Products | 9.00 mg | 2% |
| 4612 | Yogourt, fruit flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 9.00 mg | 2% |
| 4613 | Yogourt, vanilla flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 9.00 mg | 2% |
| 4614 | Yogourt, coffee flavoured, rich/Mediterranean style (6-9% M.F.) | Dairy and Egg Products | 9.00 mg | 2% |
| 4615 | Yogourt, Greek style, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 9.00 mg | 2% |
| 4616 | Yogourt beverage, fruit flavoured | Dairy and Egg Products | 9.00 mg | 2% |
| 4617 | Kefir, fruit flavours, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 9.00 mg | 2% |
| 4618 | Dessert, frozen, ice cream, fat free, no sugar added, flavours other than chocolate | Sweets | 9.00 mg | 2% |
| 4619 | Soup, clam chowder, New England, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4620 | Salad dressing, poppyseed, creamy | Fats and Oils | 9.00 mg | 2% |
| 4621 | Yogourt beverage, fruit flavoured, with added Vitamin D | Dairy and Egg Products | 9.00 mg | 2% |
| 4622 | Energy drink, coffee flavours | Beverages | 9.00 mg | 2% |
| 4623 | Chinese dish, chow mein, vegetable, without meat or noodles, restaurant prepared | Mixed Dishes | 9.00 mg | 2% |
| 4624 | Soup, beef barley, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4625 | Soup, cream, broccoli, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4626 | Soup, cream, chicken, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4627 | Soup, cream, mushroom, canned, condensed, reduced fat, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4628 | Soup, cream, mushroom, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4629 | Soup, cream, potato, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4630 | Soup, tomato and red pepper, ready-to-serve, low sodium | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4631 | Babyfood, fruit, jarred, apple and other fruit (plum, mango, kiwi, pear, banana, apricot and/or pineapple), all stages | Babyfoods | 9.00 mg | 2% |
| 4632 | Babyfood, fruit, jarred, pear, all stages | Babyfoods | 9.00 mg | 2% |
| 4633 | Babyfood, dessert, jarred, banana graham pie | Babyfoods | 9.00 mg | 2% |
| 4634 | Babyfood, vegetables, jarred, carrots, all stages | Babyfoods | 9.00 mg | 2% |
| 4635 | Dessert, frozen, sherbet, orange | Sweets | 8.00 mg | 2% |
| 4636 | Dessert, pudding, rice, ready to eat | Sweets | 8.00 mg | 2% |
| 4637 | Dessert, pudding, rice, dry mix, unprepared | Sweets | 8.00 mg | 2% |
| 4638 | Dessert, pudding, banana, dry mix, regular, unprepared | Sweets | 8.00 mg | 2% |
| 4639 | Sweets, syrups, corn, dark | Sweets | 8.00 mg | 2% |
| 4640 | Candied foods, maraschino cherries, jar, solids and liquid | Sweets | 8.00 mg | 2% |
| 4641 | Grains, rice, white, short-grain, cooked | Cereals, Grains and Pasta | 8.00 mg | 2% |
| 4642 | Grains, couscous, cooked | Cereals, Grains and Pasta | 8.00 mg | 2% |
| 4643 | Fast foods, side dish, coleslaw | Fast Foods | 8.00 mg | 2% |
| 4644 | Fast foods, side dish, potato salad | Fast Foods | 8.00 mg | 2% |
| 4645 | Tomato, orange, raw | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4646 | Cabbage, napa, cooked | Vegetables and Vegetable Products | 8.00 mg | 2% |
| 4647 | Beef stew, canned | Mixed Dishes | 8.00 mg | 2% |
| 4648 | Soup, cream, asparagus, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 4649 | Soup, cream, chicken, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mg | 2% |
| 4650 | Soup, cream, mushroom, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 8.00 mg | 2% |
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.