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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1601 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 25.00 mg | 6% |
| 1602 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 25.00 mg | 6% |
| 1603 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 24.00 mg | 6% |
| 1604 | Hush puppies, prepared from recipe | Baked Products | 24.00 mg | 6% |
| 1605 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 24.00 mg | 6% |
| 1606 | Cookies, chocolate chip, refrigerated dough | Baked Products | 24.00 mg | 6% |
| 1607 | Bread, reduced-calorie, oatmeal | Baked Products | 24.00 mg | 6% |
| 1608 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 24.00 mg | 6% |
| 1609 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 24.00 mg | 6% |
| 1610 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 24.00 mg | 6% |
| 1611 | Rolls, dinner, sweet | Baked Products | 24.00 mg | 6% |
| 1612 | Currants, european black, raw | Fruits and Fruit Juices | 24.00 mg | 6% |
| 1613 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 24.00 mg | 6% |
| 1614 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 24.00 mg | 6% |
| 1615 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 24.00 mg | 6% |
| 1616 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | Breakfast Cereals | 24.00 mg | 6% |
| 1617 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 24.00 mg | 6% |
| 1618 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 24.00 mg | 6% |
| 1619 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 24.00 mg | 6% |
| 1620 | Cracker, meal | Baked Products | 24.00 mg | 6% |
| 1621 | Babyfood, dinner, pasta with vegetables | Baby Foods | 24.00 mg | 6% |
| 1622 | Avocados, raw, Florida | Fruits and Fruit Juices | 24.00 mg | 6% |
| 1623 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1624 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1625 | Poi | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1626 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1627 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1628 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1629 | Winged bean tuber, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1630 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1631 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1632 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 24.00 mg | 6% |
| 1633 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 24.00 mg | 6% |
| 1634 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 24.00 mg | 6% |
| 1635 | Yautia (tannier), raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1636 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1637 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1638 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1639 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1640 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1641 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1642 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1643 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 24.00 mg | 6% |
| 1644 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1645 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1646 | Bread, pan dulce, sweet yeast bread | Baked Products | 24.00 mg | 6% |
| 1647 | Abiyuch, raw | Fruits and Fruit Juices | 24.00 mg | 6% |
| 1648 | DENNY'S, top sirloin steak | Restaurant Foods | 24.00 mg | 6% |
| 1649 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 24.00 mg | 6% |
| 1650 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 24.00 mg | 6% |
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