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 1601–1650 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1602 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1603 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1604 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1605 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1606 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 19.00 mg | 5% |
| 1607 | Meatless, bacon | Legumes and Legume Products | 19.00 mg | 5% |
| 1608 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 19.00 mg | 5% |
| 1609 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 19.00 mg | 5% |
| 1610 | Danish pastry, cinnamon | Baked Products | 19.00 mg | 5% |
| 1611 | Pie, pumpkin, homemade | Baked Products | 19.00 mg | 5% |
| 1612 | Waffle, plain, homemade | Baked Products | 19.00 mg | 5% |
| 1613 | Icing (frosting), coconut-nut, ready to eat | Sweets | 19.00 mg | 5% |
| 1614 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 19.00 mg | 5% |
| 1615 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 19.00 mg | 5% |
| 1616 | Fast foods, breakfast, french toast sticks | Fast Foods | 19.00 mg | 5% |
| 1617 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 19.00 mg | 5% |
| 1618 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1619 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1620 | Sweets, maple taffy | Sweets | 19.00 mg | 5% |
| 1621 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1622 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1623 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1624 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1625 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1626 | Lasagna, vegetarian, homemade | Mixed Dishes | 19.00 mg | 5% |
| 1627 | Indien, samosa, vegetarian | Mixed Dishes | 19.00 mg | 5% |
| 1628 | Mushroom, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1629 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 1630 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 1631 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 19.00 mg | 5% |
| 1632 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 18.00 mg | 4% |
| 1633 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 18.00 mg | 4% |
| 1634 | Custard-apple, raw | Fruits and fruit juices | 18.00 mg | 4% |
| 1635 | Mulberry, raw | Fruits and fruit juices | 18.00 mg | 4% |
| 1636 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 18.00 mg | 4% |
| 1637 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 18.00 mg | 4% |
| 1638 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 18.00 mg | 4% |
| 1639 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1640 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1641 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1642 | Kale, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1643 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1644 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1645 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1646 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1647 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1648 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1649 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1650 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
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