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 2351–2400 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2351 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2352 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2353 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2354 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2355 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2356 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2357 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2358 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2359 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2360 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2361 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2362 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2363 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 13.00 mg | 3% |
| 2364 | Candies, KRACKEL Chocolate Bar | Sweets | 13.00 mg | 3% |
| 2365 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 13.00 mg | 3% |
| 2366 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2367 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2368 | Strawberries, raw | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2369 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2370 | Restaurant, Mexican, spanish rice | Restaurant Foods | 13.00 mg | 3% |
| 2371 | Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% |
| 2372 | Cookies, vanilla wafers, higher fat | Baked Products | 12.00 mg | 3% |
| 2373 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 12.00 mg | 3% |
| 2374 | Sauce, ready-to-serve, pepper, TABASCO | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2375 | Beverages, Cocoa mix, powder, prepared with water | Beverages | 12.00 mg | 3% |
| 2376 | Bread, gluten-free, white, made with rice flour, corn starch, and/or tapioca | Baked Products | 12.00 mg | 3% |
| 2377 | Soup, chunky vegetable, reduced sodium, canned, ready-to-serve | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2378 | Cherries, sweet, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2379 | Vanilla extract | Spices and Herbs | 12.00 mg | 3% |
| 2380 | McDONALD'S, Hot Caramel Sundae | Fast Foods | 12.00 mg | 3% |
| 2381 | Alcoholic beverage, wine, table, red | Beverages | 12.00 mg | 3% |
| 2382 | Grapefruit juice, white, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
| 2383 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 12.00 mg | 3% |
| 2384 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 12.00 mg | 3% |
| 2385 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 12.00 mg | 3% |
| 2386 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 12.00 mg | 3% |
| 2387 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 12.00 mg | 3% |
| 2388 | Muffins, blueberry, toaster-type | Baked Products | 12.00 mg | 3% |
| 2389 | Doughnuts, french crullers, glazed | Baked Products | 12.00 mg | 3% |
| 2390 | Cake, yellow, prepared from recipe without frosting | Baked Products | 12.00 mg | 3% |
| 2391 | Cake, white, prepared from recipe without frosting | Baked Products | 12.00 mg | 3% |
| 2392 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 12.00 mg | 3% |
| 2393 | Cake, angelfood, commercially prepared | Baked Products | 12.00 mg | 3% |
| 2394 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 12.00 mg | 3% |
| 2395 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 12.00 mg | 3% |
| 2396 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% |
| 2397 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 12.00 mg | 3% |
| 2398 | Alcoholic beverages, beer, higher alcohol | Beverages | 12.00 mg | 3% |
| 2399 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 12.00 mg | 3% |
| 2400 | Acerola juice, raw | Fruits and Fruit Juices | 12.00 mg | 3% |
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