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 5001–5050 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5001 | Phyllo dough | Baked Products | 15.00 mg | 4% | USDA_SR |
| 5002 | Pie, lemon meringue, commercially prepared | Baked Products | 15.00 mg | 4% | USDA_SR |
| 5003 | Danish pastry, fruit, enriched (includes apple, cinnamon, raisin, lemon, raspberry, strawberry) | Baked Products | 15.00 mg | 4% | USDA_SR |
| 5004 | Danish pastry, cheese | Baked Products | 15.00 mg | 4% | USDA_SR |
| 5005 | Cake, coffeecake, cheese | Baked Products | 15.00 mg | 4% | USDA_SR |
| 5006 | Soymilk, original and vanilla, with added calcium, vitamins A and D | Legumes and Legume Products | 15.00 mg | 4% | USDA_SR |
| 5007 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 5008 | McDONALD'S, BIG BREAKFAST | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 5009 | Soup, pea, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 15.00 mg | 4% | USDA_SR |
| 5010 | Oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% | USDA_SR |
| 5011 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 5012 | Milk, nonfat, fluid, with added nonfat milk solids, vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 5013 | Cheese, ricotta, part skim milk | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 5014 | Infant formula, NESTLE, GOOD START SOY, with DHA and ARA, liquid concentrate | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 5015 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added iron fortified | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 5016 | Babyfood, yogurt, whole milk, with fruit, multigrain cereal and added DHA fortified | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 5017 | Fast foods, potato, mashed | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 5018 | Corn pudding, home prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5019 | Beets, pickled, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5020 | Potatoes, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5021 | Corn, sweet, yellow, canned, brine pack, regular pack, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5022 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% | USDA_SR |
| 5023 | Tomatoes, red, ripe, cooked, stewed | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5024 | Peppers, jalapeno, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5025 | Vegetables, mixed, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5026 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5027 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5028 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5029 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5030 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5031 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5032 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 5033 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 15.00 mg | 4% | USDA_SR |
| 5034 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5035 | Babyfood, vegetable and brown rice, strained | Baby Foods | 15.00 mg | 4% | USDA_SR |
| 5036 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 15.00 mg | 4% | USDA_SR |
| 5037 | Ice creams, chocolate, light, no sugar added | Sweets | 15.00 mg | 4% | USDA_SR |
| 5038 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5039 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5040 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5041 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5042 | Potato salad, home-prepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5043 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5044 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5045 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% | USDA_SR |
| 5046 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5047 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% | USDA_SR |
| 5048 | ON THE BORDER, Mexican rice | Restaurant Foods | 15.00 mg | 4% | USDA_SR |
| 5049 | Puddings, coconut cream, dry mix, regular | Sweets | 15.00 mg | 4% | USDA_SR |
| 5050 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% | USDA_SR |
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