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 3301–3350 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3301 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 22.00 mg | 5% | USDA_SR |
| 3302 | Bread, reduced-calorie, rye | Baked Products | 22.00 mg | 5% | USDA_SR |
| 3303 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 22.00 mg | 5% | USDA_SR |
| 3304 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 3305 | Guavas, common, raw | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 3306 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 22.00 mg | 5% | USDA_SR |
| 3307 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 22.00 mg | 5% | USDA_SR |
| 3308 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 22.00 mg | 5% | USDA_SR |
| 3309 | Babyfood, vegetables, green beans, junior | Baby Foods | 22.00 mg | 5% | USDA_SR |
| 3310 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 3311 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 3312 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 3313 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 22.00 mg | 5% | USDA_SR |
| 3314 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 22.00 mg | 5% | USDA_SR |
| 3315 | Babyfood, cookies, arrowroot | Baby Foods | 22.00 mg | 5% | USDA_SR |
| 3316 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 3317 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3318 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3319 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3320 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3321 | Broccoli raab, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3322 | McDONALD'S, QUARTER POUNDER | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 3323 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 22.00 mg | 5% | USDA_SR |
| 3324 | Barley, pearled, cooked | Cereal Grains and Pasta | 22.00 mg | 5% | USDA_SR |
| 3325 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3326 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3327 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3328 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3329 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3330 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3331 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3332 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3333 | Chicory roots, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3334 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3335 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 22.00 mg | 5% | USDA_SR |
| 3336 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 22.00 mg | 5% | USDA_SR |
| 3337 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 22.00 mg | 5% | USDA_SR |
| 3338 | Peppers, serrano, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3339 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3340 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3341 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3342 | Orange peel, raw | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 3343 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 3344 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 3345 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 22.00 mg | 5% | USDA_SR |
| 3346 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 22.00 mg | 5% | USDA_SR |
| 3347 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3348 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3349 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
| 3350 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% | USDA_SR |
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