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 2801–2850 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2801 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2802 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2803 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2804 | Celtuce, raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2805 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2806 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 28.00 mg | 7% | USDA_SR |
| 2807 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2808 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2809 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 28.00 mg | 7% | USDA_SR |
| 2810 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 2811 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 28.00 mg | 7% | USDA_SR |
| 2812 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 28.00 mg | 7% | USDA_SR |
| 2813 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 28.00 mg | 7% | USDA_SR |
| 2814 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2815 | Plantains, green, boiled | Fruits and Fruit Juices | 28.00 mg | 7% | USDA_SR |
| 2816 | Snacks, corn-based, extruded, onion-flavor | Snacks | 28.00 mg | 7% | USDA_SR |
| 2817 | Bread, potato | Baked Products | 28.00 mg | 7% | USDA_SR |
| 2818 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 28.00 mg | 7% | USDA_SR |
| 2819 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 28.00 mg | 7% | USDA_SR |
| 2820 | Babyfood, snack, biscuit, rice | Babyfoods | 28.00 mg | 7% | CNF |
| 2821 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 28.00 mg | 7% | CNF |
| 2822 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 28.00 mg | 7% | CNF |
| 2823 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2824 | Bread, potato | Baked Products | 28.00 mg | 7% | CNF |
| 2825 | Muffin, chocolate chip, commercial | Baked Products | 28.00 mg | 7% | CNF |
| 2826 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2827 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2828 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2829 | Chili con carne with beans, canned | Mixed Dishes | 28.00 mg | 7% | CNF |
| 2830 | Fast foods, mexican, tostada with guacamole | Fast Foods | 28.00 mg | 7% | CNF |
| 2831 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 28.00 mg | 7% | CNF |
| 2832 | Candies, bars, Whatchamacallit | Sweets | 28.00 mg | 7% | CNF |
| 2833 | Snacks, corn-based, extruded, onion | Snacks | 28.00 mg | 7% | CNF |
| 2834 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 28.00 mg | 7% | CNF |
| 2835 | English muffin, plain (also sourdough), toasted | Baked Products | 28.00 mg | 7% | CNF |
| 2836 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 28.00 mg | 7% | CNF |
| 2837 | Bread, wheat germ | Baked Products | 28.00 mg | 7% | CNF |
| 2838 | Bagel, cinnamon-raisin | Baked Products | 28.00 mg | 7% | CNF |
| 2839 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 28.00 mg | 7% | CNF |
| 2840 | Beans, baked, canned, with wieners | Legumes and Legume Products | 28.00 mg | 7% | CNF |
| 2841 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 28.00 mg | 7% | CNF |
| 2842 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2843 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2844 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2845 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2846 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2847 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2848 | Celtuce, raw | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2849 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 2850 | Beans, pinto, canned, sodium added, drained and rinsed | Legumes and Legume Products | 27.49 mg | 7% | USDA_FF |
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