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 2001–2050 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Beans, snap, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2002 | Beans, pinto, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2003 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2004 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2005 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2006 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2007 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2008 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2009 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 18.00 mg | 4% |
| 2010 | Meatballs, meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 2011 | APPLEBEE'S, chili | Restaurant Foods | 18.00 mg | 4% |
| 2012 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 18.00 mg | 4% |
| 2013 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 18.00 mg | 4% |
| 2014 | Desserts, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% |
| 2015 | Puddings, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% |
| 2016 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 18.00 mg | 4% |
| 2017 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2018 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2019 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2020 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2021 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2022 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2023 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 18.00 mg | 4% |
| 2024 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 18.00 mg | 4% |
| 2025 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 18.00 mg | 4% |
| 2026 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 18.00 mg | 4% |
| 2027 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 17.00 mg | 4% |
| 2028 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 17.00 mg | 4% |
| 2029 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 17.00 mg | 4% |
| 2030 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 17.00 mg | 4% |
| 2031 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 17.00 mg | 4% |
| 2032 | Cake, coffeecake, fruit | Baked Products | 17.00 mg | 4% |
| 2033 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 17.00 mg | 4% |
| 2034 | Cherimoya, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2035 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2036 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 17.00 mg | 4% |
| 2037 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 17.00 mg | 4% |
| 2038 | Guavas, strawberry, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2039 | Figs, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2040 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 17.00 mg | 4% |
| 2041 | French toast, frozen, ready-to-heat | Baked Products | 17.00 mg | 4% |
| 2042 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 17.00 mg | 4% |
| 2043 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 17.00 mg | 4% |
| 2044 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2045 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 17.00 mg | 4% |
| 2046 | Babyfood, vegetables, peas, strained | Baby Foods | 17.00 mg | 4% |
| 2047 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2048 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2049 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 17.00 mg | 4% |
| 2050 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% |
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