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 1551–1600 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | Cauliflower, green, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1552 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1553 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1554 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1555 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1556 | Juice drink, citrus fruit, frozen concentrate | Beverages | 20.00 mg | 5% |
| 1557 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 20.00 mg | 5% |
| 1558 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% |
| 1559 | Roll, french | Baked Products | 20.00 mg | 5% |
| 1560 | Pie, tourtiere, commercial | Baked Products | 20.00 mg | 5% |
| 1561 | Snacks, fruit leather, roll | Snacks | 20.00 mg | 5% |
| 1562 | Candies, bars, Mars | Sweets | 20.00 mg | 5% |
| 1563 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 20.00 mg | 5% |
| 1564 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 20.00 mg | 5% |
| 1565 | Tomato, crushed, canned | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1566 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1567 | Chili without beans, canned | Mixed Dishes | 20.00 mg | 5% |
| 1568 | Dessert, mousse, chocolate, homemade | Sweets | 20.00 mg | 5% |
| 1569 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1570 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1571 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1572 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1573 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1574 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 20.00 mg | 5% |
| 1575 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1576 | Bread, focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% |
| 1577 | Pizza roll, frozen, unprepared | Mixed Dishes | 20.00 mg | 5% |
| 1578 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 20.00 mg | 5% |
| 1579 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 19.00 mg | 5% |
| 1580 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1581 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1582 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1583 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1584 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1585 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1586 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1587 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1588 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1589 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1590 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1591 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1592 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1593 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1594 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1595 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1596 | Pickle relish, hot dog | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1597 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1598 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1599 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1600 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 19.00 mg | 5% |
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