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 1551–1600 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1551 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 30.00 mg | 7% |
| 1552 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1553 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1554 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1555 | Chicory greens, raw | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1556 | Restaurant, Mexican, cheese tamales | Restaurant Foods | 30.00 mg | 7% |
| 1557 | ON THE BORDER, cheese enchilada | Restaurant Foods | 30.00 mg | 7% |
| 1558 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1559 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1560 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1561 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1562 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1563 | Frostings, chocolate, creamy, dry mix, prepared with margarine | Sweets | 30.00 mg | 7% |
| 1564 | Frostings, chocolate, creamy, dry mix, prepared with butter | Sweets | 30.00 mg | 7% |
| 1565 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1566 | Taro, cooked, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1567 | Durian, raw or frozen | Fruits and Fruit Juices | 30.00 mg | 7% |
| 1568 | Raisins, seeded | Fruits and Fruit Juices | 30.00 mg | 7% |
| 1569 | Imitation cheese, american or cheddar, low cholesterol | Dairy and Egg Products | 30.00 mg | 7% |
| 1570 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 30.00 mg | 7% |
| 1571 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 29.00 mg | 7% |
| 1572 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1573 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1574 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1575 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1576 | Jackfruit, raw | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1577 | Figs, dried, stewed | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1578 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% |
| 1579 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 29.00 mg | 7% |
| 1580 | Cheese, goat, semisoft type | Dairy and Egg Products | 29.00 mg | 7% |
| 1581 | Leavening agents, baking powder, low-sodium | Baked Products | 29.00 mg | 7% |
| 1582 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 29.00 mg | 7% |
| 1583 | Hummus, home prepared | Legumes and Legume Products | 29.00 mg | 7% |
| 1584 | Ice cream cone, chocolate covered, with nuts, flavors other than chocolate | Dairy and Egg Products | 29.00 mg | 7% |
| 1585 | Ice cream sandwich | Dairy and Egg Products | 29.00 mg | 7% |
| 1586 | Cheese, white, queso blanco | Dairy and Egg Products | 29.00 mg | 7% |
| 1587 | Cookies, coconut macaroon | Baked Products | 29.00 mg | 7% |
| 1588 | Crackers, multigrain | Baked Products | 29.00 mg | 7% |
| 1589 | Avocados, raw, California | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1590 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1591 | Cheese spread, pasteurized process, American | Dairy and Egg Products | 29.00 mg | 7% |
| 1592 | Cheese, gouda | Dairy and Egg Products | 29.00 mg | 7% |
| 1593 | Cheese, mozzarella, low moisture, part-skim, shredded | Dairy and Egg Products | 29.00 mg | 7% |
| 1594 | Cheese, pasteurized process, swiss | Dairy and Egg Products | 29.00 mg | 7% |
| 1595 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1596 | Parsnips, raw | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1597 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1598 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 29.00 mg | 7% |
| 1599 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1600 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
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