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 4451–4500 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4451 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4452 | Cornsalad, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4453 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4454 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4455 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4456 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4457 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 4458 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 13.00 mg | 3% | USDA_SR |
| 4459 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 13.00 mg | 3% | USDA_SR |
| 4460 | Radicchio, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4461 | Catsup | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4462 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4463 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4464 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4465 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4466 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4467 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4468 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4469 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4470 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4471 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4472 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4473 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 4474 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 13.00 mg | 3% | USDA_SR |
| 4475 | Candies, KRACKEL Chocolate Bar | Sweets | 13.00 mg | 3% | USDA_SR |
| 4476 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 13.00 mg | 3% | USDA_SR |
| 4477 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 4478 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 4479 | Strawberries, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 4480 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 4481 | Restaurant, Mexican, spanish rice | Restaurant Foods | 13.00 mg | 3% | USDA_SR |
| 4482 | Rice, Spanish rice | Mixed Dishes | 13.00 mg | 3% | CNF |
| 4483 | Rice, spanish rice mix, prepared | Mixed Dishes | 13.00 mg | 3% | CNF |
| 4484 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4485 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 13.00 mg | 3% | CNF |
| 4486 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 13.00 mg | 3% | CNF |
| 4487 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 13.00 mg | 3% | CNF |
| 4488 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4489 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4490 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4491 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4492 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4493 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4494 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4495 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4496 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4497 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4498 | Fast foods, Miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% | CNF |
| 4499 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 4500 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
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