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 1401–1450 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 23.00 mg | 5% |
| 1402 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1403 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1404 | Lotus root, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1405 | Onion, Welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1406 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1407 | Pumpkin, canned | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1408 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1409 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1410 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1411 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1412 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1413 | Brussels sprouts, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1414 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1415 | Potato, flesh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1416 | Potato, skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1417 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1418 | Beets, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1419 | Beets, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1420 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1421 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1422 | Bagel, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% |
| 1423 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 23.00 mg | 5% |
| 1424 | Waffle, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% |
| 1425 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 1426 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 1427 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1428 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 23.00 mg | 5% |
| 1429 | Sauce, adobo fresco | Soups, Sauces and Gravies | 23.00 mg | 5% |
| 1430 | Meatless, fish sticks | Legumes and Legume Products | 23.00 mg | 5% |
| 1431 | Meatless, luncheon slices | Legumes and Legume Products | 23.00 mg | 5% |
| 1432 | Vegetarian fillets, meatless | Legumes and Legume Products | 23.00 mg | 5% |
| 1433 | sweets, syrups, maple, prepackaged | Sweets | 23.00 mg | 5% |
| 1434 | Sweets, sugars, maple, granulated | Sweets | 23.00 mg | 5% |
| 1435 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 1436 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1437 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1438 | Bread, Irish soda, homemade | Baked Products | 23.00 mg | 5% |
| 1439 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1440 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1441 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1442 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1443 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 23.00 mg | 5% |
| 1444 | Salad, taco, with salsa, homemade | Mixed Dishes | 23.00 mg | 5% |
| 1445 | Stir fry with tofu | Mixed Dishes | 23.00 mg | 5% |
| 1446 | Candies, candy bits, yogourt covered | Sweets | 23.00 mg | 5% |
| 1447 | Bread, garlic | Baked Products | 23.00 mg | 5% |
| 1448 | Corn fritter | Baked Products | 22.00 mg | 5% |
| 1449 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% |
| 1450 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 22.00 mg | 5% |
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