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 4151–4200 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4151 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4152 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4153 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4154 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4155 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4156 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4157 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4158 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4159 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4160 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4161 | Babyfood, vegetable and brown rice, strained | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 4162 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4163 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4164 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4165 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4166 | Potato salad, home-prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4167 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4168 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4169 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4170 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4171 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4172 | ON THE BORDER, Mexican rice | Restaurant Foods | 15.00 mg | 4% | USDA_SR |
| 4173 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% | USDA_SR |
| 4174 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4175 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4176 | Endive, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 4177 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4178 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4179 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 15.00 mg | 4% | USDA_SR |
| 4180 | Raspberries, puree, seedless | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4181 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4182 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4183 | Lemon peel, raw | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4184 | Babyfood, rice and apples, dry | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 4185 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4186 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4187 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 15.00 mg | 4% | CNF |
| 4188 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 15.00 mg | 4% | CNF |
| 4189 | Babyfood, fruit, jarred, prunes | Babyfoods | 15.00 mg | 4% | CNF |
| 4190 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% | CNF |
| 4191 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 15.00 mg | 4% | CNF |
| 4192 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 15.00 mg | 4% | CNF |
| 4193 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% | CNF |
| 4194 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 15.00 mg | 4% | CNF |
| 4195 | Salad, caesar, homemade | Mixed Dishes | 15.00 mg | 4% | CNF |
| 4196 | Dessert, pudding, rice, with raisins, homemade | Sweets | 15.00 mg | 4% | CNF |
| 4197 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 15.00 mg | 4% | CNF |
| 4198 | Sugar pie, 1 crust, homemade | Baked Products | 15.00 mg | 4% | CNF |
| 4199 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% | CNF |
| 4200 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% | CNF |
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