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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1952 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1953 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1954 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1955 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1956 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 19.00 mg | 5% |
| 1957 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 19.00 mg | 5% |
| 1958 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 19.00 mg | 5% |
| 1959 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1960 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 19.00 mg | 5% |
| 1961 | Crackers, standard snack-type, regular | Baked Products | 18.00 mg | 4% |
| 1962 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 18.00 mg | 4% |
| 1963 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% |
| 1964 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 18.00 mg | 4% |
| 1965 | Fast foods, sundae, caramel | Fast Foods | 18.00 mg | 4% |
| 1966 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 18.00 mg | 4% |
| 1967 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 18.00 mg | 4% |
| 1968 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 18.00 mg | 4% |
| 1969 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 18.00 mg | 4% |
| 1970 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 18.00 mg | 4% |
| 1971 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 18.00 mg | 4% |
| 1972 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 18.00 mg | 4% |
| 1973 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 18.00 mg | 4% |
| 1974 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1975 | Sweet potato, cooked, boiled, without skin, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1976 | Salsify, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1977 | Potatoes, o'brien, home-prepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1978 | Potatoes, mashed, home-prepared, whole milk added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1979 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1980 | Potatoes, o'brien, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1981 | Pokeberry shoots, (poke), raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1982 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1983 | Chrysanthemum, garland, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1984 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1985 | Yam, cooked, boiled, drained, or baked, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1986 | Peas, green, canned, drained solids, rinsed in tap water | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1987 | Peas, green (includes baby and lesuer types), canned, drained solids, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1988 | Brussels sprouts, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1989 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1990 | Mulberries, raw | Fruits and Fruit Juices | 18.00 mg | 4% |
| 1991 | Vegetarian meatloaf or patties | Legumes and Legume Products | 18.00 mg | 4% |
| 1992 | Frankfurter, meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 1993 | Babyfood, GERBER, Banana with orange medley | Baby Foods | 18.00 mg | 4% |
| 1994 | Pasta, cooked, enriched, with added salt | Cereal Grains and Pasta | 18.00 mg | 4% |
| 1995 | Pasta, cooked, enriched, without added salt | Cereal Grains and Pasta | 18.00 mg | 4% |
| 1996 | Pasta, fresh-refrigerated, plain, cooked | Cereal Grains and Pasta | 18.00 mg | 4% |
| 1997 | Corn flour, yellow, degermed, unenriched | Cereal Grains and Pasta | 18.00 mg | 4% |
| 1998 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1999 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2000 | Brussels sprouts, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
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