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 4701–4750 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4701 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 18.00 mg | 4% |
| 4702 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 18.00 mg | 4% |
| 4703 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 18.00 mg | 4% |
| 4704 | Puddings, chocolate, dry mix, instant, prepared with whole milk | Sweets | 18.00 mg | 4% |
| 4705 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 4706 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 4707 | Beef, rib, large end (ribs 6-9), separable lean and fat, trimmed to 1/8" fat, choice, cooked, broiled | Beef Products | 18.00 mg | 4% |
| 4708 | Beef, brisket, point half, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 18.00 mg | 4% |
| 4709 | Beef, variety meats and by-products, pancreas, raw | Beef Products | 18.00 mg | 4% |
| 4710 | Beef, variety meats and by-products, liver, raw | Beef Products | 18.00 mg | 4% |
| 4711 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4712 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4713 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4714 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4715 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4716 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4717 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4718 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4719 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4720 | Pork, fresh, spareribs, separable lean and fat, cooked, roasted | Pork Products | 18.00 mg | 4% |
| 4721 | Pork, cured, ham -- water added, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 18.00 mg | 4% |
| 4722 | Pork, cured, ham and water product, rump, bone-in, separable lean only, unheated | Pork Products | 18.00 mg | 4% |
| 4723 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4724 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4725 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 18.00 mg | 4% |
| 4726 | Meatballs, meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 4727 | Restaurant, family style, chili with meat and beans | Restaurant Foods | 18.00 mg | 4% |
| 4728 | APPLEBEE'S, chili | Restaurant Foods | 18.00 mg | 4% |
| 4729 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 18.00 mg | 4% |
| 4730 | Turnover, meat- and cheese-filled, tomato-based sauce, reduced fat, frozen | Meals, Entrees, and Side Dishes | 18.00 mg | 4% |
| 4731 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 18.00 mg | 4% |
| 4732 | Desserts, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% |
| 4733 | Puddings, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% |
| 4734 | Beef, short loin, top loin, steak, separable lean and fat, trimmed to 1/8" fat, prime, raw | Beef Products | 18.00 mg | 4% |
| 4735 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 4736 | Beef, round, eye of round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 18.00 mg | 4% |
| 4737 | Beef, brisket, flat half, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 18.00 mg | 4% |
| 4738 | Beef, rib, eye, small end (ribs 10-12), separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 18.00 mg | 4% |
| 4739 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 18.00 mg | 4% |
| 4740 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4741 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4742 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4743 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4744 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4745 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 4746 | Pork, ground, 72% lean / 28% fat, cooked, pan-broiled | Pork Products | 18.00 mg | 4% |
| 4747 | Pork, fresh, shoulder, (Boston butt), blade (steaks), separable lean and fat,with added solution, raw | Pork Products | 18.00 mg | 4% |
| 4748 | Pork, cured, ham and water product, rump, bone-in, separable lean and fat, heated, roasted | Pork Products | 18.00 mg | 4% |
| 4749 | Pork, cured, ham -- water added, shank, bone-in, separable lean only, unheated | Pork Products | 18.00 mg | 4% |
| 4750 | Pork, cured, ham, boneless, extra lean and regular, unheated | Pork Products | 18.00 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.