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 2301–2350 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Shake, fast food, vanilla | Beverages | 13.00 mg | 3% |
| 2302 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry | Breakfast Cereals | 13.00 mg | 3% |
| 2303 | Muffins, blueberry, dry mix | Baked Products | 13.00 mg | 3% |
| 2304 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 13.00 mg | 3% |
| 2305 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 13.00 mg | 3% |
| 2306 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 13.00 mg | 3% |
| 2307 | Babyfood, vegetables, sweet potatoes strained | Baby Foods | 13.00 mg | 3% |
| 2308 | POPEYES, biscuit | Fast Foods | 13.00 mg | 3% |
| 2309 | Fast foods, miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% |
| 2310 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 13.00 mg | 3% |
| 2311 | Cookies, gluten-free, vanilla sandwich, with creme filling | Baked Products | 13.00 mg | 3% |
| 2312 | Sauce, worcestershire | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 2313 | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 2314 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2315 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2316 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2317 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2318 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2319 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2320 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2321 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2322 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2323 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2324 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2325 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2326 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2327 | Loquats, raw | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2328 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 13.00 mg | 3% |
| 2329 | Snacks, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Squares | Snacks | 13.00 mg | 3% |
| 2330 | Catsup, low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2331 | Mushrooms, portabella, exposed to ultraviolet light, grilled | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2332 | Beans, snap, yellow, canned, no salt added, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2333 | Beans, snap, yellow, canned, regular pack, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2334 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2335 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2336 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2337 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2338 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2339 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2340 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2341 | Cornsalad, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2342 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2343 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2344 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2345 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2346 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2347 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 13.00 mg | 3% |
| 2348 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 13.00 mg | 3% |
| 2349 | Radicchio, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2350 | Catsup | Vegetables and Vegetable Products | 13.00 mg | 3% |
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