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 4101–4150 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Cherimoya, raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4102 | Carissa (natalplum), raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4103 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4104 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4105 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 16.00 mg | 4% | CNF |
| 4106 | Mushroom, pioppini | Vegetables and Vegetable Products | 15.99 mg | 4% | USDA_FF |
| 4107 | Kiwifruit, green, raw | Fruits and Fruit Juices | 15.70 mg | 4% | USDA_FF |
| 4108 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 15.68 mg | 4% | USDA_FF |
| 4109 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 15.44 mg | 4% | USDA_FF |
| 4110 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 15.29 mg | 4% | USDA_FF |
| 4111 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 15.21 mg | 4% | USDA_FF |
| 4112 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% | USDA_FF |
| 4113 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% | USDA_FF |
| 4114 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 15.10 mg | 4% | USDA_FF |
| 4115 | Danish pastry, raspberry, unenriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4116 | Muffins, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4117 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4118 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4119 | Pie crust, standard-type, dry mix | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4120 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4121 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 4122 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 4123 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 4124 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4125 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4126 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4127 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4128 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4129 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4130 | Babyfood, potatoes, toddler | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 4131 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 4132 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 4133 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 4134 | Danish pastry, lemon, unenriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4135 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4136 | Phyllo dough | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4137 | Pie, lemon meringue, commercially prepared | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4138 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4139 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4140 | McDONALD'S, BIG BREAKFAST | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 4141 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 4142 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% | USDA_SR |
| 4143 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 4144 | Fast foods, potato, mashed | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 4145 | Corn pudding, home prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4146 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4147 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4148 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4149 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 4150 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
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