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 4301–4350 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4301 | Mushrooms, white, microwaved | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4302 | Grape leaves, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4303 | Asparagus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4304 | Lettuce, cos or romaine, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4305 | Eggplant, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4306 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4307 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4308 | Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 4309 | Pineapple, canned, juice pack, solids and liquids | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 4310 | Potatoes, canned, drained solids, no salt added | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4311 | Pasta, homemade, made without egg, cooked | Cereal Grains and Pasta | 14.00 mg | 3% | USDA_SR |
| 4312 | Pasta, homemade, made with egg, cooked | Cereal Grains and Pasta | 14.00 mg | 3% | USDA_SR |
| 4313 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4314 | Mung beans, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4315 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4316 | Squash, summer, zucchini, italian style, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4317 | Mushrooms, shiitake, cooked, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4318 | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4319 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4320 | Asparagus, cooked, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4321 | Asparagus, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 4322 | Fruit juice smoothie, NAKED JUICE, strawberry banana | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 4323 | Fruit juice smoothie, ODWALLA, strawberry banana | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 4324 | Restaurant, Latino, Arroz con grandules (rice and pigeonpeas) | Restaurant Foods | 14.00 mg | 3% | USDA_SR |
| 4325 | Prune juice, canned | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 4326 | Snacks, fruit leather, pieces | Sweets | 14.00 mg | 3% | USDA_SR |
| 4327 | Babyfood, vegetables, jarred, sweet potato, all stages | Babyfoods | 14.00 mg | 3% | CNF |
| 4328 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 14.00 mg | 3% | CNF |
| 4329 | Kiwi fruit, gold, raw | Fruits and fruit juices | 14.00 mg | 3% | CNF |
| 4330 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 14.00 mg | 3% | CNF |
| 4331 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4332 | Zwieback | Babyfoods | 14.00 mg | 3% | CNF |
| 4333 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4334 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4335 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4336 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4337 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4338 | Cabbage, napa, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4339 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4340 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 14.00 mg | 3% | CNF |
| 4341 | Grape leaves, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 4342 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 14.00 mg | 3% | CNF |
| 4343 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 14.00 mg | 3% | CNF |
| 4344 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 14.00 mg | 3% | CNF |
| 4345 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 14.00 mg | 3% | CNF |
| 4346 | Snacks, fruit leather, pieces | Snacks | 14.00 mg | 3% | CNF |
| 4347 | Pie, pumpkin, commercial | Baked Products | 14.00 mg | 3% | CNF |
| 4348 | Pie crust, standard type, homemade, baked | Baked Products | 14.00 mg | 3% | CNF |
| 4349 | Pie, mincemeat, homemade, 2 crust | Baked Products | 14.00 mg | 3% | CNF |
| 4350 | Muffin, corn, toaster type | Baked Products | 14.00 mg | 3% | CNF |
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