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 1901–1950 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Grape leaves, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1902 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 14.00 mg | 3% |
| 1903 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1904 | Cabbage, napa, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1905 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1906 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1907 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1908 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1909 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1910 | Zwieback | Babyfoods | 14.00 mg | 3% |
| 1911 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 1912 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 14.00 mg | 3% |
| 1913 | Kiwi fruit, gold, raw | Fruits and fruit juices | 14.00 mg | 3% |
| 1914 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 14.00 mg | 3% |
| 1915 | Babyfood, vegetables, jarred, sweet potato, all stages | Babyfoods | 14.00 mg | 3% |
| 1916 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 1917 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 1918 | Loquat, raw | Fruits and fruit juices | 13.00 mg | 3% |
| 1919 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 13.00 mg | 3% |
| 1920 | Raspberry, frozen, sweetened | Fruits and fruit juices | 13.00 mg | 3% |
| 1921 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 13.00 mg | 3% |
| 1922 | Currant, red and white, raw | Fruits and fruit juices | 13.00 mg | 3% |
| 1923 | Strawberry, raw | Fruits and fruit juices | 13.00 mg | 3% |
| 1924 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1925 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1926 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1927 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1928 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1929 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1930 | Lettuce, looseleaf | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1931 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1932 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1933 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1934 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1935 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1936 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1937 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1938 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1939 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1940 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1941 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1942 | Radicchio, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1943 | Cucumber, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1944 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1945 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1946 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1947 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1948 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1949 | Drink, lemonade flavour, vitamin C added, powder, water added | Beverages | 13.00 mg | 3% |
| 1950 | Drink, lemonade flavour, powder, water added | Beverages | 13.00 mg | 3% |
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