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 2051–2100 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2052 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2053 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2054 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2055 | Chicken, meatless | Legumes and Legume Products | 17.00 mg | 4% |
| 2056 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 17.00 mg | 4% |
| 2057 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 17.00 mg | 4% |
| 2058 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2059 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2060 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2061 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2062 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2063 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2064 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2065 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2066 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 17.00 mg | 4% |
| 2067 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2068 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2069 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2070 | Kiwifruit, green, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2071 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 17.00 mg | 4% |
| 2072 | Candies, caramels | Sweets | 17.00 mg | 4% |
| 2073 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 17.00 mg | 4% |
| 2074 | Puddings, all flavors except chocolate, low calorie, regular, dry mix | Sweets | 17.00 mg | 4% |
| 2075 | SILK Unsweetened, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2076 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2077 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2078 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2079 | SILK Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2080 | SILK Plain, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2081 | Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D | Legumes and Legume Products | 16.00 mg | 4% |
| 2082 | Vitasoy USA, Vitasoy Organic Creamy Original Soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2083 | Pie crust, standard-type, frozen, ready-to-bake, unenriched | Baked Products | 16.00 mg | 4% |
| 2084 | Pancakes, plain, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 2085 | Cookies, graham crackers, chocolate-coated | Baked Products | 16.00 mg | 4% |
| 2086 | Cake, shortcake, biscuit-type, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 2087 | Cake, fruitcake, commercially prepared | Baked Products | 16.00 mg | 4% |
| 2088 | Cereals ready-to-eat, RALSTON Crispy Hexagons | Breakfast Cereals | 16.00 mg | 4% |
| 2089 | Pancakes, plain, reduced fat | Baked Products | 16.00 mg | 4% |
| 2090 | Carissa, (natal-plum), raw | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2091 | Cereals, MALT-O-MEAL, original, plain, dry | Breakfast Cereals | 16.00 mg | 4% |
| 2092 | SILK Very Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2093 | SILK Light Chocolate, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2094 | SILK Light Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2095 | SILK Light Plain, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2096 | SILK Chocolate, soymilk | Legumes and Legume Products | 16.00 mg | 4% |
| 2097 | Puff pastry, frozen, ready-to-bake | Baked Products | 16.00 mg | 4% |
| 2098 | Pancakes, blueberry, prepared from recipe | Baked Products | 16.00 mg | 4% |
| 2099 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 16.00 mg | 4% |
| 2100 | Cookies, sugar wafers with creme filling, regular | Baked Products | 16.00 mg | 4% |
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