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 2101–2150 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2101 | Fast foods, sundae, strawberry | Fast Foods | 16.00 mg | 4% |
| 2102 | Beverages, Meal supplement drink, canned, peanut flavor | Beverages | 16.00 mg | 4% |
| 2103 | Sauce, barbecue, KC MASTERPIECE, original | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 2104 | Sauce, barbecue, BULL'S-EYE, original | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 2105 | Boysenberries, frozen, unsweetened | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2106 | Apples, dried, sulfured, uncooked | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2107 | Cereals ready-to-eat, POST, FRUITY PEBBLES | Breakfast Cereals | 16.00 mg | 4% |
| 2108 | Sauce, hot chile, sriracha, TUONG OT SRIRACHA | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 2109 | Sauce, hot chile, sriracha, CHA! BY TEXAS PETE | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 2110 | Sauce, hot chile, sriracha | Soups, Sauces, and Gravies | 16.00 mg | 4% |
| 2111 | Peas and carrots, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2112 | KFC, biscuit | Fast Foods | 16.00 mg | 4% |
| 2113 | Nuts, ginkgo nuts, canned | Nut and Seed Products | 16.00 mg | 4% |
| 2114 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2115 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2116 | Potato puffs, frozen, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2117 | Peas and onions, canned, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2118 | Peas and carrots, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2119 | Onions, young green, tops only | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2120 | Cabbage, red, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2121 | Broccoli, frozen, spears, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2122 | Pineapple, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2123 | Mammy-apple, (mamey), raw | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2124 | OLIVE GARDEN, spaghetti with pomodoro sauce | Restaurant Foods | 16.00 mg | 4% |
| 2125 | Hominy, canned, yellow | Cereal Grains and Pasta | 16.00 mg | 4% |
| 2126 | Wheat flour, white, cake, enriched | Cereal Grains and Pasta | 16.00 mg | 4% |
| 2127 | Hominy, canned, white | Cereal Grains and Pasta | 16.00 mg | 4% |
| 2128 | Mushrooms, enoki, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2129 | Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2130 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2131 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2132 | Pineapple, canned, light syrup pack, solids and liquids | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2133 | Pears, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2134 | Sea lion, Steller, kidney (Alaska Native) | American Indian/Alaska Native Foods | 16.00 mg | 4% |
| 2135 | Peppers, hungarian, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2136 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2137 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2138 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2139 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2140 | Radishes, oriental, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2141 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2142 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 16.00 mg | 4% |
| 2143 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% |
| 2144 | Danish pastry, raspberry, unenriched | Baked Products | 15.00 mg | 4% |
| 2145 | Muffins, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% |
| 2146 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 15.00 mg | 4% |
| 2147 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% |
| 2148 | Pie crust, standard-type, dry mix | Baked Products | 15.00 mg | 4% |
| 2149 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 15.00 mg | 4% |
| 2150 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% |
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