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 3351–3400 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3351 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 3352 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 22.00 mg | 5% | USDA_SR |
| 3353 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 22.00 mg | 5% | USDA_SR |
| 3354 | Raspberries, raw | Fruits and Fruit Juices | 22.00 mg | 5% | USDA_SR |
| 3355 | Tamales (Navajo) | American Indian/Alaska Native Foods | 22.00 mg | 5% | USDA_SR |
| 3356 | Candies, caramels, chocolate-flavor roll | Sweets | 22.00 mg | 5% | USDA_SR |
| 3357 | Raspberry, frozen, unsweetened | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 3358 | Cherries, tart, dried, sweetened | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 3359 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% | CNF |
| 3360 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3361 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3362 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3363 | Potato, french-fried, frozen, partially fried, cottage cut, heated in oven, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3364 | Potato, boiled with skin, flesh, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3365 | Peas, green, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3366 | Lotus root, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3367 | Lentils, pink, boiled | Legumes and Legume Products | 22.00 mg | 5% | CNF |
| 3368 | Tamale (Navajo) | Mixed Dishes | 22.00 mg | 5% | CNF |
| 3369 | Broccoli raab (rapini), raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3370 | Potato, red, flesh and skin, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3371 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% | CNF |
| 3372 | Pepper, serrano, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3373 | Grains, barley, pearled, cooked | Cereals, Grains and Pasta | 22.00 mg | 5% | CNF |
| 3374 | Grains, wheat flour, white, all purpose, enriched, calcium fortified | Cereals, Grains and Pasta | 22.00 mg | 5% | CNF |
| 3375 | Candies, caramels, chocolate flavour roll | Sweets | 22.00 mg | 5% | CNF |
| 3376 | Snacks, fruit leather, bar | Snacks | 22.00 mg | 5% | CNF |
| 3377 | Pie, pecan, commercial | Baked Products | 22.00 mg | 5% | CNF |
| 3378 | Cake mix, german chocolate, pudding-type mix, dry, unprepared | Baked Products | 22.00 mg | 5% | CNF |
| 3379 | Coffee cake, cinnamon with crumb topping, commercial | Baked Products | 22.00 mg | 5% | CNF |
| 3380 | Squash, winter, hubbard, baked | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3381 | Potato, french-fried, frozen, cottage cut, salt not added in processing, heated in oven | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3382 | Potato, boiled with skin, flesh | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3383 | Peas, green, frozen, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3384 | Waterchestnuts, Chinese, raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3385 | Vegetables, mixed, frozen, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3386 | Turnip greens, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3387 | Sweet potato, frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3388 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3389 | Lotus root, boiled, drained | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3390 | Chicory roots (cichorium intybus), raw | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3391 | Beans, snap (Italian, green or yellow), frozen, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% | CNF |
| 3392 | Raspberry, raw | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 3393 | Orange peel, raw | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 3394 | Guava, common, raw | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 3395 | Blackberry, frozen, unsweetened | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 3396 | Apple, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 22.00 mg | 5% | CNF |
| 3397 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% | CNF |
| 3398 | Corn fritter | Baked Products | 22.00 mg | 5% | CNF |
| 3399 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 21.91 mg | 5% | USDA_FF |
| 3400 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% | USDA_FF |
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