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
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Showing 1301–1350 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1302 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 27.00 mg | 6% |
| 1303 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1304 | Bread, pita, white | Baked Products | 26.00 mg | 6% |
| 1305 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 26.00 mg | 6% |
| 1306 | Squash, winter, acorn, boiled, mashed | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1307 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1308 | Pie, pecan, homemade | Baked Products | 26.00 mg | 6% |
| 1309 | Tortilla, ready-to-bake / fry, flour | Baked Products | 26.00 mg | 6% |
| 1310 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 26.00 mg | 6% |
| 1311 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1312 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1313 | Raspberry, wild, raw | Fruits and fruit juices | 26.00 mg | 6% |
| 1314 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1315 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1316 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1317 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1318 | Coffee, instant, with sugar, French flavour, powder | Beverages | 26.00 mg | 6% |
| 1319 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 26.00 mg | 6% |
| 1320 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1321 | Fast foods, mexican, taco salad | Fast Foods | 26.00 mg | 6% |
| 1322 | Okara | Legumes and Legume Products | 26.00 mg | 6% |
| 1323 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 26.00 mg | 6% |
| 1324 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1325 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1326 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1327 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1328 | Potato, flesh, baked | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1329 | Breadfruit, raw | Fruits and fruit juices | 25.00 mg | 6% |
| 1330 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 25.00 mg | 6% |
| 1331 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1332 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 25.00 mg | 6% |
| 1333 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 25.00 mg | 6% |
| 1334 | Garlic, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1335 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% |
| 1336 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% |
| 1337 | Dessert, frozen yogourt, chocolate | Sweets | 25.00 mg | 6% |
| 1338 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 25.00 mg | 6% |
| 1339 | Candies, soft fruit and nut squares | Sweets | 25.00 mg | 6% |
| 1340 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1341 | Cracker, matzo, plain | Baked Products | 25.00 mg | 6% |
| 1342 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1343 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1344 | Sweet potato, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1345 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1346 | Candies, bars, 100 Grand | Sweets | 25.00 mg | 6% |
| 1347 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1348 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1349 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1350 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
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