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A food nutrition database built on USDA FoodData Central. Search calories, protein, vitamins and minerals per 100g, compare foods side by side, and explore nutrient rankings.

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Data source: USDA FoodData Central (Public Domain) © 2026 NutriDB

Nutrient Rankings/Magnesium

💪 Vegetables and Vegetable Products — Highest Magnesium(per 100g)

Involved in over 300 enzymatic reactions. Important for muscle, nerve, and bone health. FDA Daily Value: 420mg.

AllPork ProductsVegetables and Vegetable ProductsNut and Seed ProductsBeef ProductsBeveragesFinfish and Shellfish ProductsLegumes and Legume ProductsLamb, Veal, and Game ProductsBaked ProductsSweetsCereal Grains and PastaFast FoodsMeals, Entrees, and Side DishesSnacksRestaurant FoodsDairy and Egg ProductsSpices and HerbsBaby FoodsFats and OilsPoultry ProductsSoups, Sauces, and GraviesSausages and Luncheon MeatsBreakfast CerealsFruits and Fruit Juices
#FoodCategoryMagnesium(mg)% DV
31Grape leaves, raw
Vegetables and Vegetable Products
9523%
32Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
9422%
33Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
9422%
34Spinach, mature
Vegetables and Vegetable Products
92.9622%
35Spinach, mature
Vegetables and Vegetable Products
92.9622%
36Spinach, baby
Vegetables and Vegetable Products
92.8622%
37Spinach, baby
Vegetables and Vegetable Products
92.8622%
38Onions, dehydrated flakes
Vegetables and Vegetable Products
9222%
39Dock, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
8921%
40Dock, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
8921%
41Peppers, hot chile, sun-dried
Vegetables and Vegetable Products
8821%
42Spinach, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
8721%
43Spinach, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
8721%
44Chard, swiss, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
8621%
45Chard, swiss, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
8621%
46Balsam-pear (bitter gourd), leafy tips, raw
Vegetables and Vegetable Products
8520%
47Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated
Vegetables and Vegetable Products
8420%
48Fungi, Cloud ears, dried
Vegetables and Vegetable Products
8320%
49Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
8220%
50Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
8220%
51Tomatoes, sun-dried, packed in oil, drained
Vegetables and Vegetable Products
8119%
52Chard, swiss, raw
Vegetables and Vegetable Products
8119%
53Spinach, raw
Vegetables and Vegetable Products
7919%
54Spinach, canned, regular pack, drained solids
Vegetables and Vegetable Products
7618%
55Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program)
Vegetables and Vegetable Products
7518%
56Beet greens, raw
Vegetables and Vegetable Products
74.3618%
57Potatoes, mashed, dehydrated, granules with milk, dry form
Vegetables and Vegetable Products
7418%
58Lima beans, immature seeds, cooked, boiled, drained, with salt
Vegetables and Vegetable Products
7418%
59Lima beans, immature seeds, cooked, boiled, drained, without salt
Vegetables and Vegetable Products
7418%
60Flour, potato
Vegetables and Vegetable Products
73.6518%

31–60 of 901 foods

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Other Nutrient Rankings

🥩 Protein🩸 Iron🦴 Calcium🍊 Vitamin C🌾 Dietary Fiber⚡ Potassium👁️ Vitamin A☀️ Vitamin D🔋 Thiamine (B1)🟡 Riboflavin (B2)🔥 Energy🧈 Fat🍚 Carbohydrates🧂 Sodium🦪 Zinc🫀 Cholesterol🌻 Vitamin E🥬 Vitamin K🥩 Vitamin B12⚡ Niacin🥦 Folate🐟 Vitamin B6🌰 Selenium🦴 Phosphorus

Related Products & Books

These are unpaid product suggestions. NutriDB is not an affiliate of these retailers and receives no commission from these links.

Magnesium Glycinate

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Highly bioavailable form for sleep quality, stress relief, and muscle relaxation. Gentle on digestion.

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The Magnesium Miracle

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Explores the wide-ranging effects of magnesium deficiency on sleep, anxiety, heart health, and metabolism.

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Data source: USDA FoodData Central (Public Domain) — fdc.nal.usda.gov