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 3451–3500 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3451 | Loganberries, frozen | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 3452 | Pretzels, soft | Snacks | 21.00 mg | 5% | USDA_SR |
| 3453 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 3454 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 3455 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 3456 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 3457 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3458 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3459 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3460 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 3461 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 3462 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 3463 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 3464 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 21.00 mg | 5% | USDA_SR |
| 3465 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 21.00 mg | 5% | USDA_SR |
| 3466 | Soursop, raw | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 3467 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 21.00 mg | 5% | USDA_SR |
| 3468 | Tourtiere, homemade | Baked Products | 21.00 mg | 5% | CNF |
| 3469 | Mozzarella sticks, fried | Mixed Dishes | 21.00 mg | 5% | CNF |
| 3470 | Shepherd's pie with corn | Mixed Dishes | 21.00 mg | 5% | CNF |
| 3471 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 21.00 mg | 5% | CNF |
| 3472 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 3473 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3474 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3475 | Snacks, pretzels, soft, unsalted | Snacks | 21.00 mg | 5% | CNF |
| 3476 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 21.00 mg | 5% | CNF |
| 3477 | Chokecherry, raw, pitted | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 3478 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3479 | Snacks, pretzels, soft | Snacks | 21.00 mg | 5% | CNF |
| 3480 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3481 | Blackberry juice, canned | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 3482 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3483 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 21.00 mg | 5% | CNF |
| 3484 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 21.00 mg | 5% | CNF |
| 3485 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 3486 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 3487 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 3488 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 3489 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 3490 | Sweets, syrups, maple, bulk | Sweets | 21.00 mg | 5% | CNF |
| 3491 | Dessert, frozen, pudding pop, chocolate | Sweets | 21.00 mg | 5% | CNF |
| 3492 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 21.00 mg | 5% | CNF |
| 3493 | Cookie, raisin, soft-type | Baked Products | 21.00 mg | 5% | CNF |
| 3494 | Cake mix, gingerbread, dry, unprepared | Baked Products | 21.00 mg | 5% | CNF |
| 3495 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3496 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3497 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3498 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3499 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3500 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
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