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 3851–3900 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3851 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 3852 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 3853 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 3854 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 3855 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 3856 | Sweets, sugars, maple, hard | Sweets | 18.00 mg | 4% | CNF |
| 3857 | Dessert, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% | CNF |
| 3858 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% | CNF |
| 3859 | Cracker, standard snack-type | Baked Products | 18.00 mg | 4% | CNF |
| 3860 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 18.00 mg | 4% | CNF |
| 3861 | Toaster pastry, brown sugar and cinnamon | Baked Products | 18.00 mg | 4% | CNF |
| 3862 | Cookie, shortbread, pecan, commercial | Baked Products | 18.00 mg | 4% | CNF |
| 3863 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 18.00 mg | 4% | CNF |
| 3864 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 18.00 mg | 4% | CNF |
| 3865 | Coffee cake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% | CNF |
| 3866 | Beans, adzuki, yokan (bean jelly) | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 3867 | Nuts, Japanese chestnuts, boiled and steamed | Nuts and Seeds | 18.00 mg | 4% | CNF |
| 3868 | Corn, sweet, white, frozen, kernels off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3869 | Peas, green, canned, drained solids | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3870 | Corn, sweet, yellow, frozen, kernels cut off the cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3871 | Broccoli, frozen, chopped, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3872 | Beans, snap (Italian, green or yellow), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3873 | Potato, mashed, homemade, prepared with whole milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3874 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3875 | Potato, mashed, homemade, prepared with whole milk | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3876 | Beans, pinto, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3877 | Yam, boiled, drained or baked | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3878 | Turnip greens and turnips, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3879 | Sweet potato, boiled without skin | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3880 | Squash, summer, zucchini, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3881 | Salsify (oysterplant, vegetable oyster), boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3882 | Potato, french-fried, frozen, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3883 | Potato, O'brien, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3884 | Pokeberry shoots, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3885 | Peas and carrots, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3886 | Kale, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3887 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3888 | Kale, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3889 | Chrysanthemum, garland, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3890 | Brussels sprouts, frozen, boiled, drained | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3891 | Beets, canned, solids and liquid | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 3892 | Prune, dried, cooked, no added sugar | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 3893 | Pineapple, canned, water pack, solids and liquid | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 3894 | Rhubarb, frozen, uncooked | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 3895 | Mulberry, raw | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 3896 | Custard-apple, raw | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 3897 | Acerola (West Indian cherry), raw | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 3898 | Cereal, hot, oats, instant: apple & cinnamon, prepared, Quaker | Breakfast cereals | 18.00 mg | 4% | CNF |
| 3899 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 17.46 mg | 4% | USDA_FF |
| 3900 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 17.00 mg | 4% | USDA_SR |
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