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 4501–4550 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4501 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4502 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 13.00 mg | 3% | CNF |
| 4503 | Snacks, RICE KRISPIES SQUARES | Snacks | 13.00 mg | 3% | CNF |
| 4504 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 4505 | Fast foods, hot dog, plain | Fast Foods | 13.00 mg | 3% | CNF |
| 4506 | Grains, rice, white, medium-grain, cooked | Cereals, Grains and Pasta | 13.00 mg | 3% | CNF |
| 4507 | Candies, bars, Krackel | Sweets | 13.00 mg | 3% | CNF |
| 4508 | Muffin, blueberry, dry mix, unprepared | Baked Products | 13.00 mg | 3% | CNF |
| 4509 | Croissant, apple, commercial | Baked Products | 13.00 mg | 3% | CNF |
| 4510 | Cookie, sugar, commercial | Baked Products | 13.00 mg | 3% | CNF |
| 4511 | Cake, pineapple upside-down, homemade | Baked Products | 13.00 mg | 3% | CNF |
| 4512 | Bread stuffing, cornbread, dry mix, prepared | Baked Products | 13.00 mg | 3% | CNF |
| 4513 | Drink, lemonade flavour, powder, water added | Beverages | 13.00 mg | 3% | CNF |
| 4514 | Drink, lemonade flavour, vitamin C added, powder, water added | Beverages | 13.00 mg | 3% | CNF |
| 4515 | Tomato ketchup (catsup), low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4516 | Tomato ketchup (catsup) | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4517 | Squash, winter, hubbard, boiled, mashed | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4518 | Broccoli, frozen, chopped, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4519 | Beans, snap (Italian, green or yellow), canned, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4520 | Cucumber, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4521 | Radicchio, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4522 | Sweet potato, cooked, candied, homemade | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4523 | Sweet potato, canned, syrup pack, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4524 | Squash, winter, all varieties, baked | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4525 | Squash, summer, zucchini, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4526 | Squash, summer, zucchini, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4527 | Squash, summer, crookneck, canned, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4528 | Sauerkraut, canned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4529 | Potato, whole, peeled, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4530 | Peas and onions, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4531 | Mustard greens, frozen, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4532 | Mustard greens, boiled, drained | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4533 | Lettuce, looseleaf | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4534 | Lettuce, butterhead (Boston, bibb) | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4535 | Cornsalad (lamb's lettuce), raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4536 | Corn, sweet, canned, brine pack, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4537 | Cabbage, Chinese (pe-tsai), raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4538 | Beans, snap (Italian, green or yellow), canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4539 | Beans, snap (Italian, green or yellow), canned, solids and liquid | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 4540 | Strawberry, raw | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 4541 | Currant, red and white, raw | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 4542 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 4543 | Raspberry, frozen, sweetened | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 4544 | Peach, dried halves, sulphured, cooked, no added sugar | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 4545 | Loquat, raw | Fruits and fruit juices | 13.00 mg | 3% | CNF |
| 4546 | Sauce, worcestershire, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 4547 | Sauce, barbecue, ready-to-serve | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 4548 | Radicchio, raw | Vegetables and Vegetable Products | 12.95 mg | 3% | USDA_FF |
| 4549 | Mushroom, enoki | Vegetables and Vegetable Products | 12.84 mg | 3% | USDA_FF |
| 4550 | Squash, pie pumpkin, peeled, seeded, raw | Vegetables and Vegetable Products | 12.80 mg | 3% | USDA_FF |
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