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 1651–1700 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1651 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1652 | Potato, flesh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1653 | Potato, skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1654 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1655 | Beets, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1656 | Beets, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1657 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1658 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1659 | Bagel, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% |
| 1660 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 23.00 mg | 5% |
| 1661 | Muffin, corn, homemade, with 2% milk | Baked Products | 23.00 mg | 5% |
| 1662 | Waffle, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% |
| 1663 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 1664 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 1665 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments | Fast Foods | 23.00 mg | 5% |
| 1666 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 23.00 mg | 5% |
| 1667 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 23.00 mg | 5% |
| 1668 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 23.00 mg | 5% |
| 1669 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1670 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 23.00 mg | 5% |
| 1671 | Sauce, adobo fresco | Soups, Sauces and Gravies | 23.00 mg | 5% |
| 1672 | Meatless, fish sticks | Legumes and Legume Products | 23.00 mg | 5% |
| 1673 | Meatless, luncheon slices | Legumes and Legume Products | 23.00 mg | 5% |
| 1674 | Vegetarian fillets, meatless | Legumes and Legume Products | 23.00 mg | 5% |
| 1675 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 23.00 mg | 5% |
| 1676 | sweets, syrups, maple, prepackaged | Sweets | 23.00 mg | 5% |
| 1677 | Sweets, sugars, maple, granulated | Sweets | 23.00 mg | 5% |
| 1678 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 23.00 mg | 5% |
| 1679 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 23.00 mg | 5% |
| 1680 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1681 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1682 | Bread, Irish soda, homemade | Baked Products | 23.00 mg | 5% |
| 1683 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1684 | Fast foods, pizza, cheese, thick crust | Fast Foods | 23.00 mg | 5% |
| 1685 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 23.00 mg | 5% |
| 1686 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1687 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1688 | Tomato products, canned, puree, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1689 | Pie crust, cookie-type, graham cracker, ready-to-serve | Baked Products | 23.00 mg | 5% |
| 1690 | Salad, taco, with salsa, homemade | Mixed Dishes | 23.00 mg | 5% |
| 1691 | Stir fry with tofu | Mixed Dishes | 23.00 mg | 5% |
| 1692 | Candies, candy bits, yogourt covered | Sweets | 23.00 mg | 5% |
| 1693 | Bread, garlic | Baked Products | 23.00 mg | 5% |
| 1694 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Mixed Dishes | 23.00 mg | 5% |
| 1695 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1696 | Turnip greens, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1697 | Vegetables, mixed, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 1698 | Instant breakfast, powder, prepared with 2% milk | Beverages | 22.00 mg | 5% |
| 1699 | Cereal, hot, oats, instant: reduced sugar, brown sugar cinnamon, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% |
| 1700 | Pancake, plain, homemade with butter and maple syrup | Baked Products | 22.00 mg | 5% |
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