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 4251–4300 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4251 | Cauliflower, raw | Vegetables and Vegetable Products | 14.20 mg | 3% | USDA_FF |
| 4252 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% | USDA_FF |
| 4253 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% | USDA_FF |
| 4254 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4255 | Pie, mince, prepared from recipe | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4256 | Muffins, corn, toaster-type | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4257 | Cookies, vanilla wafers, lower fat | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4258 | Cookies, shortbread, commercially prepared, plain | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4259 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4260 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 4261 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 4262 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 4263 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 4264 | Cookies, shortbread, reduced fat | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4265 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 4266 | Babyfood, vegetables, beets, strained | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 4267 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 14.00 mg | 3% | USDA_SR |
| 4268 | Grapes, muscadine, raw | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 4269 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 4270 | Pie, pumpkin, commercially prepared | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4271 | Cookies, vanilla sandwich with creme filling | Baked Products | 14.00 mg | 3% | USDA_SR |
| 4272 | Babyfood, vegetables, squash, junior | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 4273 | Babyfood, vegetables, squash, strained | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 4274 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 14.00 mg | 3% | USDA_SR |
| 4275 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 4276 | Zwieback | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 4277 | Babyfood, juice, orange and banana | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 4278 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4279 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4280 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4281 | Carrot juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4282 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4283 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4284 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4285 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4286 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4287 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4288 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4289 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4290 | Cabbage, kimchi | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4291 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4292 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4293 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4294 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4295 | Oranges, raw, with peel | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 4296 | Melon balls, frozen | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 4297 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 14.00 mg | 3% | USDA_SR |
| 4298 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4299 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 14.00 mg | 3% | USDA_SR |
| 4300 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 14.00 mg | 3% | USDA_SR |
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