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 1401–1450 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 29.00 mg | 7% |
| 1402 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 29.00 mg | 7% |
| 1403 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1404 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1405 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 29.00 mg | 7% |
| 1406 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1407 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 29.00 mg | 7% |
| 1408 | Tamale, corn | Mixed Dishes | 29.00 mg | 7% |
| 1409 | Cheese, processed product, cheddar, spread | Dairy and Egg Products | 29.00 mg | 7% |
| 1410 | Dessert, frozen, ice cream sandwich | Sweets | 29.00 mg | 7% |
| 1411 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 29.00 mg | 7% |
| 1412 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 29.00 mg | 7% |
| 1413 | Cracker, multigrain | Baked Products | 29.00 mg | 7% |
| 1414 | Muffin, chocolate chip, commercial | Baked Products | 28.00 mg | 7% |
| 1415 | Bread, potato | Baked Products | 28.00 mg | 7% |
| 1416 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1417 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 28.00 mg | 7% |
| 1418 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 28.00 mg | 7% |
| 1419 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 28.00 mg | 7% |
| 1420 | Babyfood, snack, biscuit, rice | Babyfoods | 28.00 mg | 7% |
| 1421 | Cheese, provolone | Dairy and Egg Products | 28.00 mg | 7% |
| 1422 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 28.00 mg | 7% |
| 1423 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 28.00 mg | 7% |
| 1424 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1425 | Celtuce, raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1426 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1427 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1428 | Leeks (bulb and lower-leaf portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1429 | Potato, hashed brown, frozen, plain, prepared | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1430 | Potato, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1431 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1432 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 28.00 mg | 7% |
| 1433 | Beans, baked, canned, with wieners | Legumes and Legume Products | 28.00 mg | 7% |
| 1434 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 28.00 mg | 7% |
| 1435 | Bagel, cinnamon-raisin | Baked Products | 28.00 mg | 7% |
| 1436 | Bread, wheat germ | Baked Products | 28.00 mg | 7% |
| 1437 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 28.00 mg | 7% |
| 1438 | English muffin, plain (also sourdough), toasted | Baked Products | 28.00 mg | 7% |
| 1439 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 28.00 mg | 7% |
| 1440 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 28.00 mg | 7% |
| 1441 | Snacks, corn-based, extruded, onion | Snacks | 28.00 mg | 7% |
| 1442 | Candies, bars, Whatchamacallit | Sweets | 28.00 mg | 7% |
| 1443 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 28.00 mg | 7% |
| 1444 | Fast foods, mexican, tostada with guacamole | Fast Foods | 28.00 mg | 7% |
| 1445 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 28.00 mg | 7% |
| 1446 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 28.00 mg | 7% |
| 1447 | Chili con carne with beans, canned | Mixed Dishes | 28.00 mg | 7% |
| 1448 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 28.00 mg | 7% |
| 1449 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1450 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 28.00 mg | 7% |
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