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 1951–2000 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 13.00 mg | 3% |
| 1952 | Cake, pineapple upside-down, homemade | Baked Products | 13.00 mg | 3% |
| 1953 | Cookie, sugar, commercial | Baked Products | 13.00 mg | 3% |
| 1954 | Croissant, apple, commercial | Baked Products | 13.00 mg | 3% |
| 1955 | Muffin, blueberry, dry mix, unprepared | Baked Products | 13.00 mg | 3% |
| 1956 | Candies, bars, Krackel | Sweets | 13.00 mg | 3% |
| 1957 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 13.00 mg | 3% |
| 1958 | Fast foods, hot dog, plain | Fast Foods | 13.00 mg | 3% |
| 1959 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 13.00 mg | 3% |
| 1960 | Snacks, RICE KRISPIES SQUARES | Snacks | 13.00 mg | 3% |
| 1961 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 13.00 mg | 3% |
| 1962 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1963 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1964 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 1965 | Fast foods, Miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% |
| 1966 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1967 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1968 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1969 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1970 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1971 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1972 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1973 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1974 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1975 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1976 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 13.00 mg | 3% |
| 1977 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 13.00 mg | 3% |
| 1978 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 13.00 mg | 3% |
| 1979 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 1980 | Rice, spanish rice mix, prepared | Mixed Dishes | 13.00 mg | 3% |
| 1981 | Rice, Spanish rice | Mixed Dishes | 13.00 mg | 3% |
| 1982 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% |
| 1983 | Soup, cauliflower, dehydrated | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 1984 | Sauce, pepper, TABASCO, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 1985 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 12.00 mg | 3% |
| 1986 | Acerola juice, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 1987 | Cherry, sweet, canned, juice pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% |
| 1988 | Grapefruit juice, white, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 1989 | Tangerine (mandarin), raw | Fruits and fruit juices | 12.00 mg | 3% |
| 1990 | Peach, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% |
| 1991 | Pineapple juice, canned, added vitamin C | Fruits and fruit juices | 12.00 mg | 3% |
| 1992 | Pitanga, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 1993 | Pomegranate, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 1994 | Raspberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 12.00 mg | 3% |
| 1995 | Rhubarb, frozen, cooked, added sugar | Fruits and fruit juices | 12.00 mg | 3% |
| 1996 | Sapodilla, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 1997 | Melon, cantaloupe, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 1998 | Pineapple, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 1999 | Rhubarb, raw | Fruits and fruit juices | 12.00 mg | 3% |
| 2000 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% |
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