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 3151–3200 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3151 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 24.00 mg | 6% | USDA_SR |
| 3152 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 24.00 mg | 6% | USDA_SR |
| 3153 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 24.00 mg | 6% | USDA_SR |
| 3154 | Candies, fudge, vanilla with nuts | Sweets | 24.00 mg | 6% | USDA_SR |
| 3155 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 24.00 mg | 6% | CNF |
| 3156 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 24.00 mg | 6% | CNF |
| 3157 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3158 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3159 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3160 | Abiyuch, raw | Fruits and fruit juices | 24.00 mg | 6% | CNF |
| 3161 | Yautia (tannier), raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3162 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 24.00 mg | 6% | CNF |
| 3163 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 24.00 mg | 6% | CNF |
| 3164 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 24.00 mg | 6% | CNF |
| 3165 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 24.00 mg | 6% | CNF |
| 3166 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 24.00 mg | 6% | CNF |
| 3167 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 24.00 mg | 6% | CNF |
| 3168 | Hush puppy, homemade | Baked Products | 24.00 mg | 6% | CNF |
| 3169 | English muffin, plain (also sourdough) | Baked Products | 24.00 mg | 6% | CNF |
| 3170 | Cracker meal | Baked Products | 24.00 mg | 6% | CNF |
| 3171 | Cookie, chocolate chip, refrigerated dough | Baked Products | 24.00 mg | 6% | CNF |
| 3172 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 24.00 mg | 6% | CNF |
| 3173 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 24.00 mg | 6% | CNF |
| 3174 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3175 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3176 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3177 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3178 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3179 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3180 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3181 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3182 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3183 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3184 | Poi | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3185 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3186 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3187 | Currant, european black, raw | Fruits and fruit juices | 24.00 mg | 6% | CNF |
| 3188 | Avocado, raw, florida | Fruits and fruit juices | 24.00 mg | 6% | CNF |
| 3189 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 24.00 mg | 6% | CNF |
| 3190 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 24.00 mg | 6% | CNF |
| 3191 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 24.00 mg | 6% | CNF |
| 3192 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 23.75 mg | 6% | USDA_FF |
| 3193 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 23.56 mg | 6% | USDA_FF |
| 3194 | Waffles, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3195 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3196 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3197 | Bread, reduced-calorie, white | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3198 | Bread, irish soda, prepared from recipe | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3199 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 23.00 mg | 5% | USDA_SR |
| 3200 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
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