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 1451–1500 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 22.00 mg | 5% |
| 1452 | Guava, common, raw | Fruits and fruit juices | 22.00 mg | 5% |
| 1453 | Orange peel, raw | Fruits and fruit juices | 22.00 mg | 5% |
| 1454 | Raspberry, raw | Fruits and fruit juices | 22.00 mg | 5% |
| 1455 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1456 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1457 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1458 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1459 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1460 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1461 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1462 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1463 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1464 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1465 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1466 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1467 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 22.00 mg | 5% |
| 1468 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 22.00 mg | 5% |
| 1469 | Pie, pecan, commercial | Baked Products | 22.00 mg | 5% |
| 1470 | Snacks, fruit leather, bar | Snacks | 22.00 mg | 5% |
| 1471 | Candies, caramels, chocolate flavour roll | Sweets | 22.00 mg | 5% |
| 1472 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 22.00 mg | 5% |
| 1473 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 22.00 mg | 5% |
| 1474 | Pepper, serrano, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1475 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% |
| 1476 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1477 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1478 | Tamale (Navajo) | Mixed Dishes | 22.00 mg | 5% |
| 1479 | Lentils, pink, boiled | Legumes and Legume Products | 22.00 mg | 5% |
| 1480 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1481 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1482 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1483 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1484 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1485 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1486 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1487 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% |
| 1488 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 22.00 mg | 5% |
| 1489 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 22.00 mg | 5% |
| 1490 | Loganberry, frozen | Fruits and fruit juices | 21.00 mg | 5% |
| 1491 | Papaya, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 1492 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 21.00 mg | 5% |
| 1493 | Soursop, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 1494 | Sugar-apple, raw | Fruits and fruit juices | 21.00 mg | 5% |
| 1495 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1496 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1497 | Cassava (manioc), raw | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1498 | Collards, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1499 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1500 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 21.00 mg | 5% |
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