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 4951–5000 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4951 | Mammy-apple, raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4952 | Cherimoya, raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4953 | Carissa (natalplum), raw | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4954 | Boysenberry, frozen, unsweetened | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4955 | Apple, dried, sulphured, uncooked | Fruits and fruit juices | 16.00 mg | 4% | CNF |
| 4956 | Cereal, hot, oats, minute, prepared, Robin Hood | Breakfast cereals | 16.00 mg | 4% | CNF |
| 4957 | Cheese, cheddar or colby type, low fat (7% M.F.) | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 4958 | Cheese, goat, soft, (more than 55% water, 21% M.F.) | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 4959 | Egg, goose, whole, fresh, raw | Dairy and Egg Products | 16.00 mg | 4% | CNF |
| 4960 | Milk shake, chocolate, thick | Beverages | 16.00 mg | 4% | CNF |
| 4961 | Mushroom, pioppini | Vegetables and Vegetable Products | 15.99 mg | 4% | USDA_FF |
| 4962 | Kiwifruit, green, raw | Fruits and Fruit Juices | 15.70 mg | 4% | USDA_FF |
| 4963 | Leeks, bulb and greens, root removed, raw | Vegetables and Vegetable Products | 15.68 mg | 4% | USDA_FF |
| 4964 | Rutabaga, peeled, raw | Vegetables and Vegetable Products | 15.44 mg | 4% | USDA_FF |
| 4965 | Squash, summer, green, zucchini, includes skin, raw | Vegetables and Vegetable Products | 15.29 mg | 4% | USDA_FF |
| 4966 | Juice, prune, shelf-stable | Fruits and Fruit Juices | 15.21 mg | 4% | USDA_FF |
| 4967 | Yogurt, plain, nonfat | Dairy and Egg Products | 15.21 mg | 4% | USDA_FF |
| 4968 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% | USDA_FF |
| 4969 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.20 mg | 4% | USDA_FF |
| 4970 | Shallots, bulb, peeled, root removed, raw | Vegetables and Vegetable Products | 15.10 mg | 4% | USDA_FF |
| 4971 | Danish pastry, raspberry, unenriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4972 | Pancakes, buttermilk, prepared from recipe | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4973 | Muffins, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4974 | Pie crust, standard-type, frozen, ready-to-bake, enriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4975 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4976 | Pie crust, standard-type, dry mix | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4977 | Cake, coffeecake, creme-filled with chocolate frosting | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4978 | Biscuits, plain or buttermilk, refrigerated dough, lower fat | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4979 | Beverages, Malted drink mix, chocolate, powder, prepared with whole milk | Beverages | 15.00 mg | 4% | USDA_SR |
| 4980 | Soup, pea, green, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 4981 | Sauce, barbecue, KRAFT, original | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 4982 | Sauce, salsa, ready-to-serve | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 4983 | Soymilk, chocolate, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4984 | Soymilk, chocolate, unfortified | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4985 | Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flour | Baked Products | 15.00 mg | 4% | USDA_SR |
| 4986 | Apricots, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 4987 | Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4988 | Soymilk, original and vanilla, light, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 4989 | Babyfood, potatoes, toddler | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 4990 | Egg substitute, liquid or frozen, fat free | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 4991 | Yogurt, fruit variety, nonfat, fortified with vitamin D | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 4992 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 4993 | Potato salad with egg | Meals, Entrees, and Side Dishes | 15.00 mg | 4% | USDA_SR |
| 4994 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 15.00 mg | 4% | USDA_SR |
| 4995 | Beverages, Malted drink mix, natural, with added nutrients, powder, prepared with whole milk | Beverages | 15.00 mg | 4% | USDA_SR |
| 4996 | Cereals ready-to-eat, RALSTON Corn Biscuits | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 4997 | Cereals ready-to-eat, MALT-O-MEAL, Fruity DYNO-BITES | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 4998 | Cereals, MALT-O-MEAL, Maple & Brown Sugar Hot Wheat Cereal, dry | Breakfast Cereals | 15.00 mg | 4% | USDA_SR |
| 4999 | Danish pastry, lemon, unenriched | Baked Products | 15.00 mg | 4% | USDA_SR |
| 5000 | Danish pastry, fruit, unenriched (includes apple, cinnamon, raisin, strawberry) | Baked Products | 15.00 mg | 4% | USDA_SR |
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