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 4901–4950 of 7,208 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4901 | Egg custards, dry mix, prepared with 2% milk | Sweets | 17.00 mg | 4% |
| 4902 | Beef, round, top round steak, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, grilled | Beef Products | 17.00 mg | 4% |
| 4903 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted | Beef Products | 17.00 mg | 4% |
| 4904 | Beef, round, bottom round, roast, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, roasted | Beef Products | 17.00 mg | 4% |
| 4905 | Beef, rib, whole (ribs 6-12), separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 17.00 mg | 4% |
| 4906 | Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 17.00 mg | 4% |
| 4907 | Beef, round, top round steak, boneless, separable lean only, trimmed to 0" fat, all grades, cooked, grilled | Beef Products | 17.00 mg | 4% |
| 4908 | Beef, variety meats and by-products, mechanically separated beef, raw | Beef Products | 17.00 mg | 4% |
| 4909 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 4910 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 4911 | Pork loin, fresh, backribs, bone-in, cooked-roasted, lean only | Pork Products | 17.00 mg | 4% |
| 4912 | Pork loin, fresh, backribs, bone-in, raw, lean only | Pork Products | 17.00 mg | 4% |
| 4913 | Pork, cured, ham -- water added, shank, bone-in, separable lean and fat, unheated | Pork Products | 17.00 mg | 4% |
| 4914 | Pork, cured, ham and water product, whole, boneless, separable lean only, unheated | Pork Products | 17.00 mg | 4% |
| 4915 | Pork, cured, ham and water product, slice, boneless, separable lean only, heated, pan-broil | Pork Products | 17.00 mg | 4% |
| 4916 | Pork, fresh, backribs, separable lean and fat, cooked, roasted | Pork Products | 17.00 mg | 4% |
| 4917 | Pork, cured, ham, regular (approximately 13% fat), canned, roasted | Pork Products | 17.00 mg | 4% |
| 4918 | Pork, cured, ham, extra lean (approximately 4% fat), canned, unheated | Pork Products | 17.00 mg | 4% |
| 4919 | Pork, fresh, variety meats and by-products, pancreas, raw | Pork Products | 17.00 mg | 4% |
| 4920 | Pork, fresh, variety meats and by-products, kidneys, raw | Pork Products | 17.00 mg | 4% |
| 4921 | Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, roasted | Pork Products | 17.00 mg | 4% |
| 4922 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 17.00 mg | 4% |
| 4923 | Kiwifruit, green, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 4924 | Seal, bearded (Oogruk), meat, low quadrant, raw (Alaska Native) | American Indian/Alaska Native Foods | 17.00 mg | 4% |
| 4925 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 17.00 mg | 4% |
| 4926 | Candies, caramels | Sweets | 17.00 mg | 4% |
| 4927 | Bread, cheese | Baked Products | 17.00 mg | 4% |
| 4928 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 17.00 mg | 4% |
| 4929 | Pork, fresh, loin, center rib (chops), boneless, separable lean and fat, cooked, braised | Pork Products | 17.00 mg | 4% |
| 4930 | Pork, fresh, loin, blade (chops or roasts), bone-in, separable lean and fat, raw | Pork Products | 17.00 mg | 4% |
| 4931 | Puddings, all flavors except chocolate, low calorie, regular, dry mix | Sweets | 17.00 mg | 4% |
| 4932 | Restaurant, Italian, spaghetti with meat sauce | Restaurant Foods | 17.00 mg | 4% |
| 4933 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 17.00 mg | 4% |
| 4934 | SILK Unsweetened, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 4935 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 4936 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 4937 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 4938 | SILK Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 4939 | SILK Plain, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 4940 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 16.00 mg | 4% |
| 4941 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 4942 | Fish, pollock, Alaska, raw (may contain additives to retain moisture) | Finfish and Shellfish Products | 16.00 mg | 4% |
| 4943 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 16.00 mg | 4% |
| 4944 | Pancakes, plain, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 4945 | Croissants, butter | Baked Products | 16.00 mg | 4% |
| 4946 | Cookies, graham crackers, chocolate-coated | Baked Products | 16.00 mg | 4% |
| 4947 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 4948 | Cake, fruitcake, commercially prepared | Baked Products | 16.00 mg | 4% |
| 4949 | Beef, New Zealand, imported, variety meats and by-products, tongue, raw | Beef Products | 16.00 mg | 4% |
| 4950 | Beef, New Zealand, imported, manufacturing beef, cooked, boiled | Beef Products | 16.00 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.