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 3801–3850 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3801 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 3802 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 3803 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 3804 | Meatballs, meatless | Legumes and Legume Products | 18.00 mg | 4% | USDA_SR |
| 3805 | APPLEBEE'S, chili | Restaurant Foods | 18.00 mg | 4% | USDA_SR |
| 3806 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 18.00 mg | 4% | USDA_SR |
| 3807 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 18.00 mg | 4% | USDA_SR |
| 3808 | Desserts, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% | USDA_SR |
| 3809 | Puddings, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% | USDA_SR |
| 3810 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 18.00 mg | 4% | USDA_SR |
| 3811 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 3812 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 3813 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 3814 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 3815 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 3816 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
| 3817 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 3818 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 3819 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 18.00 mg | 4% | USDA_SR |
| 3820 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 3821 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 18.00 mg | 4% | CNF |
| 3822 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 18.00 mg | 4% | CNF |
| 3823 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 18.00 mg | 4% | CNF |
| 3824 | Blueberry, dried, sweetened | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 3825 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3826 | Poutine | Mixed Dishes | 18.00 mg | 4% | CNF |
| 3827 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3828 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3829 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3830 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3831 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3832 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3833 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3834 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3835 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3836 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 3837 | Meatless, meatballs | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 3838 | Wiener (frankfurter), meatless | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 3839 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 18.00 mg | 4% | CNF |
| 3840 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3841 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3842 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 3843 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3844 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3845 | Candies, confectioner's coating, yogourt | Sweets | 18.00 mg | 4% | CNF |
| 3846 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 18.00 mg | 4% | CNF |
| 3847 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mg | 4% | CNF |
| 3848 | Fast foods, dessert, sundae, caramel | Fast Foods | 18.00 mg | 4% | CNF |
| 3849 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 3850 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
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