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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1402 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1403 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1404 | Restaurant, family style, french fries | Restaurant Foods | 29.00 mg | 7% |
| 1405 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1406 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1407 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1408 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1409 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1410 | APPLEBEE'S, french fries | Restaurant Foods | 29.00 mg | 7% |
| 1411 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 29.00 mg | 7% |
| 1412 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1413 | Restaurant, Latino, tamale, corn | Restaurant Foods | 29.00 mg | 7% |
| 1414 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% |
| 1415 | Beans, baked, canned, with franks | Legumes and Legume Products | 28.00 mg | 7% |
| 1416 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 28.00 mg | 7% |
| 1417 | Cookies, oatmeal, refrigerated dough | Baked Products | 28.00 mg | 7% |
| 1418 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 28.00 mg | 7% |
| 1419 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 28.00 mg | 7% |
| 1420 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 28.00 mg | 7% |
| 1421 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 28.00 mg | 7% |
| 1422 | Bread, raisin, enriched, toasted | Baked Products | 28.00 mg | 7% |
| 1423 | Bagels, cinnamon-raisin | Baked Products | 28.00 mg | 7% |
| 1424 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 28.00 mg | 7% |
| 1425 | Cookies, Marie biscuit | Baked Products | 28.00 mg | 7% |
| 1426 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 28.00 mg | 7% |
| 1427 | Babyfood, pretzels | Baby Foods | 28.00 mg | 7% |
| 1428 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 28.00 mg | 7% |
| 1429 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1430 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1431 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1432 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1433 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1434 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 28.00 mg | 7% |
| 1435 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1436 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1437 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1438 | Celtuce, raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1439 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1440 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 28.00 mg | 7% |
| 1441 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1442 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1443 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 28.00 mg | 7% |
| 1444 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 28.00 mg | 7% |
| 1445 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 28.00 mg | 7% |
| 1446 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 28.00 mg | 7% |
| 1447 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 28.00 mg | 7% |
| 1448 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1449 | Plantains, green, boiled | Fruits and Fruit Juices | 28.00 mg | 7% |
| 1450 | Snacks, corn-based, extruded, onion-flavor | Snacks | 28.00 mg | 7% |
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