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 3251–3300 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3251 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3252 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3253 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3254 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3255 | Bread, Irish soda, homemade | Baked Products | 23.00 mg | 5% | CNF |
| 3256 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3257 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3258 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 23.00 mg | 5% | CNF |
| 3259 | Sweets, sugars, maple, granulated | Sweets | 23.00 mg | 5% | CNF |
| 3260 | sweets, syrups, maple, prepackaged | Sweets | 23.00 mg | 5% | CNF |
| 3261 | Vegetarian fillets, meatless | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 3262 | Meatless, luncheon slices | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 3263 | Meatless, fish sticks | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 3264 | Sauce, adobo fresco | Soups, Sauces and Gravies | 23.00 mg | 5% | CNF |
| 3265 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 23.00 mg | 5% | CNF |
| 3266 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3267 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 23.00 mg | 5% | CNF |
| 3268 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 23.00 mg | 5% | CNF |
| 3269 | Waffle, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% | CNF |
| 3270 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 23.00 mg | 5% | CNF |
| 3271 | Bagel, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% | CNF |
| 3272 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3273 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3274 | Beets, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3275 | Beets, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3276 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3277 | Potato, skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3278 | Potato, flesh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3279 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3280 | Brussels sprouts, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3281 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3282 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3283 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3284 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3285 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3286 | Pumpkin, canned | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3287 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3288 | Onion, Welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3289 | Lotus root, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3290 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3291 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3292 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 23.00 mg | 5% | CNF |
| 3293 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 23.00 mg | 5% | CNF |
| 3294 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 22.90 mg | 5% | USDA_FF |
| 3295 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 22.40 mg | 5% | USDA_FF |
| 3296 | Potatoes, gold, without skin, raw | Vegetables and Vegetable Products | 22.30 mg | 5% | USDA_FF |
| 3297 | Parsnips, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_FF |
| 3298 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 22.00 mg | 5% | USDA_SR |
| 3299 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 22.00 mg | 5% | USDA_SR |
| 3300 | Pie, pecan, commercially prepared | Baked Products | 22.00 mg | 5% | USDA_SR |
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