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 3501–3550 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3501 | Shallot, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3502 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3503 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3504 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3505 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3506 | Collards, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3507 | Cassava (manioc), raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3508 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3509 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 3510 | Sugar-apple, raw | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 3511 | Soursop, raw | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 3512 | Prune, dehydrated (low moisture), cooked | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 3513 | Papaya, raw | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 3514 | Loganberry, frozen | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 3515 | Blackberries, raw | Fruits and Fruit Juices | 20.58 mg | 5% | USDA_FF |
| 3516 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 20.40 mg | 5% | USDA_FF |
| 3517 | Pie, coconut creme, commercially prepared | Baked Products | 20.00 mg | 5% | USDA_SR |
| 3518 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 20.00 mg | 5% | USDA_SR |
| 3519 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 20.00 mg | 5% | USDA_SR |
| 3520 | Blackberries, raw | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 3521 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 20.00 mg | 5% | USDA_SR |
| 3522 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 3523 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 3524 | McDONALD'S, Hash Brown | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 3525 | Rolls, french | Baked Products | 20.00 mg | 5% | USDA_SR |
| 3526 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% | USDA_SR |
| 3527 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 20.00 mg | 5% | USDA_SR |
| 3528 | Babyfood, vegetables, green beans, strained | Baby Foods | 20.00 mg | 5% | USDA_SR |
| 3529 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 20.00 mg | 5% | USDA_SR |
| 3530 | BURGER KING, Hash Brown Rounds | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 3531 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 20.00 mg | 5% | USDA_SR |
| 3532 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 20.00 mg | 5% | USDA_SR |
| 3533 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 20.00 mg | 5% | USDA_SR |
| 3534 | Crackers, water biscuits | Baked Products | 20.00 mg | 5% | USDA_SR |
| 3535 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 20.00 mg | 5% | USDA_SR |
| 3536 | McDONALD'S, RANCH SNACK WRAP, Grilled | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 3537 | McDONALD'S, BIG MAC | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 3538 | Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 3539 | Taro, leaves, cooked, steamed, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3540 | Potatoes, au gratin, home-prepared from recipe using margarine | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3541 | Potatoes, boiled, cooked without skin, flesh, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3542 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3543 | Turnip greens, canned, solids and liquids | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3544 | Tomato products, canned, sauce, with tomato tidbits | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3545 | Potatoes, au gratin, home-prepared from recipe using butter | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3546 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3547 | Celeriac, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3548 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 3549 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 3550 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% | USDA_SR |
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