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 3401–3450 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3401 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% | USDA_FF |
| 3402 | Flour, rice, glutinous | Cereal Grains and Pasta | 21.20 mg | 5% | USDA_FF |
| 3403 | Beets, raw | Vegetables and Vegetable Products | 21.01 mg | 5% | USDA_FF |
| 3404 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_FF |
| 3405 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_FF |
| 3406 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3407 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3408 | Muffins, corn, dry mix, prepared | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3409 | Cookies, raisin, soft-type | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3410 | Pretzels, soft, unsalted | Snacks | 21.00 mg | 5% | USDA_SR |
| 3411 | Blackberry juice, canned | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 3412 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 3413 | Fast foods, sundae, hot fudge | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 3414 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 3415 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3416 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 21.00 mg | 5% | USDA_SR |
| 3417 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3418 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3419 | Cake, gingerbread, dry mix | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3420 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 21.00 mg | 5% | USDA_SR |
| 3421 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 21.00 mg | 5% | USDA_SR |
| 3422 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 3423 | Wasabi | Soups, Sauces, and Gravies | 21.00 mg | 5% | USDA_SR |
| 3424 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 21.00 mg | 5% | USDA_SR |
| 3425 | TACO BELL, Soft Taco with steak | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 3426 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3427 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3428 | Shallots, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3429 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3430 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3431 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3432 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3433 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3434 | Syrup, maple, Canadian | Sweets | 21.00 mg | 5% | USDA_SR |
| 3435 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3436 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3437 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3438 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3439 | Cassava, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3440 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3441 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3442 | Papayas, raw | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 3443 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 3444 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 3445 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 3446 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 3447 | Syrups, maple | Sweets | 21.00 mg | 5% | USDA_SR |
| 3448 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3449 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3450 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
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