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 4051–4100 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4051 | Corn, sweet, white, canned, whole kernel, regular pack, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 4052 | Beets, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 4053 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 4054 | Squash, summer, crookneck and straightneck, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 4055 | Radishes, oriental, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 4056 | Balsam-pear (bitter gourd), pods, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 16.00 mg | 4% | USDA_SR |
| 4057 | Nance, canned, syrup, drained | Fruits and Fruit Juices | 16.00 mg | 4% | USDA_SR |
| 4058 | Waffles, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% | USDA_SR |
| 4059 | Spaghetti with pomodoro sauce (tomato sauce) | Mixed Dishes | 16.00 mg | 4% | CNF |
| 4060 | Soup, split pea, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 4061 | Soup, lentil, ready-to-serve | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 4062 | Waffle, chocolate chip, frozen, ready-to-heat | Baked Products | 16.00 mg | 4% | CNF |
| 4063 | Zucchini, battered and fried | Mixed Dishes | 16.00 mg | 4% | CNF |
| 4064 | Sandwich, vegetarian burger (veggie burger) + vegetables + mayonnaise | Mixed Dishes | 16.00 mg | 4% | CNF |
| 4065 | Soup, lentil, homemade | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 4066 | Muffin, carrot, commercial | Baked Products | 16.00 mg | 4% | CNF |
| 4067 | Potato, mashed, prepared from flakes without milk, 2% milk and margarine added | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4068 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4069 | Cake, shortcake, biscuit-type, homemade | Baked Products | 16.00 mg | 4% | CNF |
| 4070 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4071 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 16.00 mg | 4% | CNF |
| 4072 | Onion, young green, tops only | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4073 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4074 | Fast foods, dessert, sundae, strawberry | Fast Foods | 16.00 mg | 4% | CNF |
| 4075 | Fast foods, dessert, animal crackers | Fast Foods | 16.00 mg | 4% | CNF |
| 4076 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 16.00 mg | 4% | CNF |
| 4077 | Puff pastry, frozen, ready-to-bake | Baked Products | 16.00 mg | 4% | CNF |
| 4078 | Pancake, blueberry, homemade | Baked Products | 16.00 mg | 4% | CNF |
| 4079 | Pancake, plain, homemade | Baked Products | 16.00 mg | 4% | CNF |
| 4080 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 16.00 mg | 4% | CNF |
| 4081 | Cookie, graham cracker, chocolate-coated | Baked Products | 16.00 mg | 4% | CNF |
| 4082 | Cake, fruitcake, commercial | Baked Products | 16.00 mg | 4% | CNF |
| 4083 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 16.00 mg | 4% | CNF |
| 4084 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4085 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4086 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4087 | Potato puff, frozen, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4088 | Mushroom, enoki, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4089 | Squash, summer, crookneck, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4090 | Radish, oriental (daikon), raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4091 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4092 | Peas and onions, canned, solids and liquid | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4093 | Peas and carrots, frozen, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4094 | Cabbage, red, raw | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4095 | Broccoli, frozen, spears, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4096 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained | Vegetables and Vegetable Products | 16.00 mg | 4% | CNF |
| 4097 | Pineapple, canned heavy syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4098 | Pineapple, canned, light syrup pack, solids and liquid | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4099 | Pear, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4100 | Mammy-apple, raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
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