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 1801–1850 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% |
| 1802 | Java-plum, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 1803 | Lemon peel, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 1804 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% |
| 1805 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% |
| 1806 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 15.00 mg | 4% |
| 1807 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% |
| 1808 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1809 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1810 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1811 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1812 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1813 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1814 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1815 | Potato salad, homemade | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1816 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1817 | Corn pudding , homemade | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1818 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1819 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1820 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1821 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1822 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1823 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1824 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1825 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 15.00 mg | 4% |
| 1826 | Pie, lemon meringue, commercial | Baked Products | 15.00 mg | 4% |
| 1827 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 15.00 mg | 4% |
| 1828 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 15.00 mg | 4% |
| 1829 | Phyllo dough | Baked Products | 15.00 mg | 4% |
| 1830 | Muffin, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% |
| 1831 | Bannock | Baked Products | 15.00 mg | 4% |
| 1832 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 15.00 mg | 4% |
| 1833 | Fast foods, side dish, potato, mashed | Fast Foods | 15.00 mg | 4% |
| 1834 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1835 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 1836 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 1837 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 15.00 mg | 4% |
| 1838 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 15.00 mg | 4% |
| 1839 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1840 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1841 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1842 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% |
| 1843 | Salmonberry, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 1844 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1845 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% |
| 1846 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 1847 | Sugar pie, 1 crust, homemade | Baked Products | 15.00 mg | 4% |
| 1848 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 15.00 mg | 4% |
| 1849 | Dessert, pudding, rice, with raisins, homemade | Sweets | 15.00 mg | 4% |
| 1850 | Salad, caesar, homemade | Mixed Dishes | 15.00 mg | 4% |
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