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 5601–5650 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 5601 | Cereals ready-to-eat, MALT-O-MEAL, Frosted Flakes | Breakfast Cereals | 12.00 mg | 3% | USDA_SR |
| 5602 | Sauce, plum, ready-to-serve | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 5603 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5604 | Cookies, butter, commercially prepared, unenriched | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5605 | Pie crust, standard-type, prepared from recipe, unbaked | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5606 | Sweet rolls, cinnamon, refrigerated dough with frosting, baked | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5607 | Muffins, blueberry, toaster-type | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5608 | Doughnuts, french crullers, glazed | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5609 | Cake, yellow, prepared from recipe without frosting | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5610 | Cake, white, prepared from recipe without frosting | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5611 | Cake, white, prepared from recipe with coconut frosting | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5612 | Cake, angelfood, commercially prepared | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5613 | Babyfood, fruit, bananas with tapioca, junior | Baby Foods | 12.00 mg | 3% | USDA_SR |
| 5614 | Babyfood, vegetables, sweet potatoes, junior | Baby Foods | 12.00 mg | 3% | USDA_SR |
| 5615 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% | USDA_SR |
| 5616 | Egg, whole, cooked, poached | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 5617 | Alcoholic Beverage, wine, table, red, Merlot | Beverages | 12.00 mg | 3% | USDA_SR |
| 5618 | Alcoholic beverages, beer, higher alcohol | Beverages | 12.00 mg | 3% | USDA_SR |
| 5619 | Cookies, vanilla sandwich with creme filling, reduced fat | Baked Products | 12.00 mg | 3% | USDA_SR |
| 5620 | Acerola juice, raw | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 5621 | Sauce, chili, peppers, hot, immature green, canned | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 5622 | Sauce, peppers, hot, chili, mature red, canned | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 5623 | Sauce, tomato chili sauce, bottled, with salt | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 5624 | Soup, cheese, canned, condensed | Soups, Sauces, and Gravies | 12.00 mg | 3% | USDA_SR |
| 5625 | Light ice cream, Creamsicle | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 5626 | Egg, whole, raw, fresh | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 5627 | Yogurt, plain, whole milk | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 5628 | Salad dressing, honey mustard dressing, reduced calorie | Fats and Oils | 12.00 mg | 3% | USDA_SR |
| 5629 | Kefir, lowfat, plain, LIFEWAY | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 5630 | Milk shakes, thick vanilla | Dairy and Egg Products | 12.00 mg | 3% | USDA_SR |
| 5631 | BURGER KING, Vanilla Shake | Fast Foods | 12.00 mg | 3% | USDA_SR |
| 5632 | Vegetable juice cocktail, low sodium, canned | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5633 | Chayote, fruit, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5634 | Chayote, fruit, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5635 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5636 | Carrots, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5637 | Peppers, sweet, red, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5638 | Tomatoes, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5639 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5640 | Yambean (jicama), raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5641 | Tomatoes, red, ripe, canned, stewed | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5642 | Celery, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5643 | Celeriac, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5644 | Carrots, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5645 | Cabbage, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5646 | Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid | Fruits and Fruit Juices | 12.00 mg | 3% | USDA_SR |
| 5647 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 12.00 mg | 3% | USDA_SR |
| 5648 | Rice, white, long-grain, regular, unenriched, cooked without salt | Cereal Grains and Pasta | 12.00 mg | 3% | USDA_SR |
| 5649 | Rice, white, long-grain, regular, cooked, enriched, with salt | Cereal Grains and Pasta | 12.00 mg | 3% | USDA_SR |
| 5650 | Rice noodles, dry | Cereal Grains and Pasta | 12.00 mg | 3% | USDA_SR |
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