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 4651–4700 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4651 | Chicken, meatless, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% | USDA_SR |
| 4652 | Candies, white chocolate | Sweets | 12.00 mg | 3% | USDA_SR |
| 4653 | Babyfood, vegetables and fruit, zucchini and apple | Babyfoods | 12.00 mg | 3% | CNF |
| 4654 | Babyfood, vegetables, jarred, mixed vegetables, all stages | Babyfoods | 12.00 mg | 3% | CNF |
| 4655 | Vegetable juice cocktail, canned, low sodium | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4656 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 4657 | Turnover, fruit (apple, berry, cherry, peach) | Baked Products | 12.00 mg | 3% | CNF |
| 4658 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 12.00 mg | 3% | CNF |
| 4659 | Plant-based beverage, almond, enriched, sweetened, vanilla flavoured | Beverages | 12.00 mg | 3% | CNF |
| 4660 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 12.00 mg | 3% | CNF |
| 4661 | Plant-based beverage, soy, enriched, all flavours | Beverages | 12.00 mg | 3% | CNF |
| 4662 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 12.00 mg | 3% | CNF |
| 4663 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 12.00 mg | 3% | CNF |
| 4664 | Sesbania flowers, steamed, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4665 | Mushroom, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4666 | Grapefruit juice, pink, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4667 | Celeriac, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4668 | Plant-based beverage, soy, enriched, all flavours, fat free | Beverages | 12.00 mg | 3% | CNF |
| 4669 | Plant-based beverage, soy, enriched, all flavours, low fat | Beverages | 12.00 mg | 3% | CNF |
| 4670 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 12.00 mg | 3% | CNF |
| 4671 | Plant-based beverage, soy, enriched, chocolate | Beverages | 12.00 mg | 3% | CNF |
| 4672 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% | CNF |
| 4673 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% | CNF |
| 4674 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% | CNF |
| 4675 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4676 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4677 | Lettuce, red leaf | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4678 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4679 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 4680 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 4681 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 4682 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 4683 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 4684 | Tomato, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4685 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 4686 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% | CNF |
| 4687 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 4688 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 4689 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% | CNF |
| 4690 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 12.00 mg | 3% | CNF |
| 4691 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 12.00 mg | 3% | CNF |
| 4692 | Pie crust, standard type, homemade, unbaked | Baked Products | 12.00 mg | 3% | CNF |
| 4693 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% | CNF |
| 4694 | Muffin, blueberry, toaster-type | Baked Products | 12.00 mg | 3% | CNF |
| 4695 | Doughnut (donut), French cruller, glazed | Baked Products | 12.00 mg | 3% | CNF |
| 4696 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 12.00 mg | 3% | CNF |
| 4697 | Cookie, sugar, homemade, made with margarine | Baked Products | 12.00 mg | 3% | CNF |
| 4698 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 12.00 mg | 3% | CNF |
| 4699 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% | CNF |
| 4700 | Cake, white, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% | CNF |
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