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 1651–1700 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1652 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1653 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1654 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1655 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1656 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1657 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1658 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1659 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1660 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1661 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1662 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1663 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 18.00 mg | 4% |
| 1664 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 18.00 mg | 4% |
| 1665 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% |
| 1666 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 18.00 mg | 4% |
| 1667 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 18.00 mg | 4% |
| 1668 | Cookie, shortbread, pecan, commercial | Baked Products | 18.00 mg | 4% |
| 1669 | Toaster pastry, brown sugar and cinnamon | Baked Products | 18.00 mg | 4% |
| 1670 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 18.00 mg | 4% |
| 1671 | Cracker, standard snack-type | Baked Products | 18.00 mg | 4% |
| 1672 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% |
| 1673 | Dessert, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% |
| 1674 | Sweets, sugars, maple, hard | Sweets | 18.00 mg | 4% |
| 1675 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 1676 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 1677 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 1678 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 1679 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 1680 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 1681 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 1682 | Fast foods, dessert, sundae, caramel | Fast Foods | 18.00 mg | 4% |
| 1683 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mg | 4% |
| 1684 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 18.00 mg | 4% |
| 1685 | Candies, confectioner's coating, yogourt | Sweets | 18.00 mg | 4% |
| 1686 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1687 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1688 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 1689 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1690 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1691 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 18.00 mg | 4% |
| 1692 | Wiener (frankfurter), meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 1693 | Meatless, meatballs | Legumes and Legume Products | 18.00 mg | 4% |
| 1694 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 1695 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1696 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1697 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1698 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1699 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1700 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% |
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