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 2551–2600 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2551 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2552 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 2553 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 2554 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2555 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 32.00 mg | 8% | CNF |
| 2556 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 2557 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% | CNF |
| 2558 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 32.00 mg | 8% | CNF |
| 2559 | Rowal, raw | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 2560 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% | CNF |
| 2561 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2562 | Grains, bulgur, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 2563 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 2564 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% | CNF |
| 2565 | Bread, French or Vienna (also sourdough) | Baked Products | 32.00 mg | 8% | CNF |
| 2566 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% | CNF |
| 2567 | Muffin, corn, commercial | Baked Products | 32.00 mg | 8% | CNF |
| 2568 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 32.00 mg | 8% | CNF |
| 2569 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 32.00 mg | 8% | CNF |
| 2570 | Cookie, fudge, cake-type | Baked Products | 32.00 mg | 8% | CNF |
| 2571 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 32.00 mg | 8% | CNF |
| 2572 | Bread stick, plain | Baked Products | 32.00 mg | 8% | CNF |
| 2573 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 2574 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 32.00 mg | 8% | CNF |
| 2575 | Nuts, coconut milk (liquid from grated meat and water), frozen | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 2576 | Nuts, coconut meat, raw | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 2577 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 32.00 mg | 8% | CNF |
| 2578 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2579 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2580 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2581 | New Zealand spinach, boiled, drained | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2582 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2583 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | CNF |
| 2584 | Raisin, seedless (sultana) | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 2585 | Plantain, cooked | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 2586 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 32.00 mg | 8% | CNF |
| 2587 | Plantains, overripe, raw | Fruits and Fruit Juices | 31.73 mg | 8% | USDA_FF |
| 2588 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2589 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2590 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2591 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2592 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 31.00 mg | 7% | USDA_SR |
| 2593 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% | USDA_SR |
| 2594 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 31.00 mg | 7% | USDA_SR |
| 2595 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2596 | Croutons, plain | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2597 | Cookies, brownies, commercially prepared | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2598 | Bagels, oat bran | Baked Products | 31.00 mg | 7% | USDA_SR |
| 2599 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 31.00 mg | 7% | USDA_SR |
| 2600 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 31.00 mg | 7% | USDA_SR |
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