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 5151–5200 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5151 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 5152 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 15.00 mg | 4% | CNF |
| 5153 | Fennel, bulb, raw | Vegetables and Vegetable Products | 14.98 mg | 4% | USDA_FF |
| 5154 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 14.95 mg | 4% | USDA_FF |
| 5155 | Kiwifruit (kiwi), green, peeled, raw | Fruits and Fruit Juices | 14.79 mg | 4% | USDA_FF |
| 5156 | Cauliflower, raw | Vegetables and Vegetable Products | 14.20 mg | 3% | USDA_FF |
| 5157 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% | USDA_FF |
| 5158 | Mushrooms, shiitake | Vegetables and Vegetable Products | 14.06 mg | 3% | USDA_FF |
| 5159 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5160 | Pie, mince, prepared from recipe | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5161 | Muffins, corn, toaster-type | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5162 | Cookies, vanilla wafers, lower fat | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5163 | Cookies, shortbread, commercially prepared, plain | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5164 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5165 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 5166 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 5167 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 5168 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 5169 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk | Beverages | 14.00 mg | 3% | USDA_SR |
| 5170 | Cookies, shortbread, reduced fat | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5171 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 5172 | Babyfood, vegetables, beets, strained | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 5173 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 5174 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 14.00 mg | 3% | USDA_SR |
| 5175 | Fast foods, egg, scrambled | Fast Foods | 14.00 mg | 3% | USDA_SR |
| 5176 | Grapes, muscadine, raw | Fruits and Fruit Juices | 14.00 mg | 3% | USDA_SR |
| 5177 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 5178 | Pie, pumpkin, commercially prepared | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5179 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5180 | Cookies, vanilla sandwich with creme filling | Baked Products | 14.00 mg | 3% | USDA_SR |
| 5181 | Babyfood, vegetables, squash, junior | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 5182 | Babyfood, vegetables, squash, strained | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 5183 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 14.00 mg | 3% | USDA_SR |
| 5184 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 14.00 mg | 3% | USDA_SR |
| 5185 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 14.00 mg | 3% | USDA_SR |
| 5186 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 14.00 mg | 3% | USDA_SR |
| 5187 | Zwieback | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 5188 | Milk, goat, fluid, with added vitamin D | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 5189 | Babyfood, juice, orange and banana | Baby Foods | 14.00 mg | 3% | USDA_SR |
| 5190 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 5191 | Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 5192 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 5193 | Cheese, fontina | Dairy and Egg Products | 14.00 mg | 3% | USDA_SR |
| 5194 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 14.00 mg | 3% | USDA_SR |
| 5195 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 5196 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 5197 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 5198 | Carrot juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 5199 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
| 5200 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 14.00 mg | 3% | USDA_SR |
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