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 5451–5500 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5451 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 5452 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 5453 | Babyfood, dessert, blueberry yogurt, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 5454 | Babyfood, dessert, peach yogurt | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 5455 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 13.00 mg | 3% | USDA_SR |
| 5456 | Candies, KRACKEL Chocolate Bar | Sweets | 13.00 mg | 3% | USDA_SR |
| 5457 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 13.00 mg | 3% | USDA_SR |
| 5458 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 5459 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 5460 | Strawberries, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 5461 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 5462 | Milk, buttermilk, fluid, cultured, reduced fat | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 5463 | Restaurant, Mexican, spanish rice | Restaurant Foods | 13.00 mg | 3% | USDA_SR |
| 5464 | Puddings, banana, dry mix, regular, prepared with 2% milk | Sweets | 13.00 mg | 3% | USDA_SR |
| 5465 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 13.00 mg | 3% | CNF |
| 5466 | Rice, Spanish rice | Mixed Dishes | 13.00 mg | 3% | CNF |
| 5467 | Rice, spanish rice mix, prepared | Mixed Dishes | 13.00 mg | 3% | CNF |
| 5468 | Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 5469 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 13.00 mg | 3% | CNF |
| 5470 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5471 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5472 | Salad dressing, honey mustard, fat free | Fats and Oils | 13.00 mg | 3% | CNF |
| 5473 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5474 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5475 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5476 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5477 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 13.00 mg | 3% | CNF |
| 5478 | Egg Benedict | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5479 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 13.00 mg | 3% | CNF |
| 5480 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 13.00 mg | 3% | CNF |
| 5481 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5482 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5483 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5484 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5485 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5486 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5487 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5488 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5489 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5490 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5491 | Fast foods, Miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% | CNF |
| 5492 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 5493 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5494 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 13.00 mg | 3% | CNF |
| 5495 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% | CNF |
| 5496 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 13.00 mg | 3% | CNF |
| 5497 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 5498 | Soup, broccoli cheese, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
| 5499 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 13.00 mg | 3% | CNF |
| 5500 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 13.00 mg | 3% | CNF |
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