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 1501–1550 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Cheese, colby | Dairy and Egg Products | 26.00 mg | 6% |
| 1502 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 26.00 mg | 6% |
| 1503 | Egg, chicken, yolk, dried | Dairy and Egg Products | 26.00 mg | 6% |
| 1504 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 26.00 mg | 6% |
| 1505 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 26.00 mg | 6% |
| 1506 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 26.00 mg | 6% |
| 1507 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1508 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1509 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1510 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1511 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1512 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1513 | Squash, winter, acorn, boiled, mashed | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1514 | Coffee, instant, with sugar, French flavour, powder | Beverages | 26.00 mg | 6% |
| 1515 | Okara | Legumes and Legume Products | 26.00 mg | 6% |
| 1516 | Bread, pita, white | Baked Products | 26.00 mg | 6% |
| 1517 | Ice cream cone, cake or wafer-type | Baked Products | 26.00 mg | 6% |
| 1518 | Pie, pecan, homemade | Baked Products | 26.00 mg | 6% |
| 1519 | Tortilla, ready-to-bake / fry, flour | Baked Products | 26.00 mg | 6% |
| 1520 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 26.00 mg | 6% |
| 1521 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 26.00 mg | 6% |
| 1522 | Fast foods, mexican, taco salad | Fast Foods | 26.00 mg | 6% |
| 1523 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, plain | Fast Foods | 26.00 mg | 6% |
| 1524 | Cheese, mozzarella, low sodium | Dairy and Egg Products | 26.00 mg | 6% |
| 1525 | Fast foods, pizza, cheese, rising crust, frozen, cooked | Fast Foods | 26.00 mg | 6% |
| 1526 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments | Fast Foods | 26.00 mg | 6% |
| 1527 | Cress, garden, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1528 | Peas, edible-podded (snow peas), boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1529 | Raspberry, wild, raw | Fruits and fruit juices | 26.00 mg | 6% |
| 1530 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 25.00 mg | 6% |
| 1531 | Breadfruit, raw | Fruits and fruit juices | 25.00 mg | 6% |
| 1532 | Apricot, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 25.00 mg | 6% |
| 1533 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1534 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1535 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1536 | Sweet potato, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1537 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1538 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1539 | Garlic, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1540 | Potato, flesh, baked | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1541 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1542 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 25.00 mg | 6% |
| 1543 | Beans, baked, canned, with beef | Legumes and Legume Products | 25.00 mg | 6% |
| 1544 | Bagel, egg | Baked Products | 25.00 mg | 6% |
| 1545 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 25.00 mg | 6% |
| 1546 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 25.00 mg | 6% |
| 1547 | Cracker, cheese | Baked Products | 25.00 mg | 6% |
| 1548 | Cracker, matzo, plain | Baked Products | 25.00 mg | 6% |
| 1549 | Popover, dry mix, unprepared | Baked Products | 25.00 mg | 6% |
| 1550 | Roll, dinner, egg | Baked Products | 25.00 mg | 6% |
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