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 1701–1750 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1701 | Cheese, muenster | Dairy and Egg Products | 27.00 mg | 6% |
| 1702 | Cheese, mozzarella, low moisture, part-skim | Dairy and Egg Products | 27.00 mg | 6% |
| 1703 | Cheese, cheddar, sharp, sliced | Dairy and Egg Products | 27.00 mg | 6% |
| 1704 | Cheese spread, American or Cheddar cheese base, reduced fat | Dairy and Egg Products | 27.00 mg | 6% |
| 1705 | Milk, canned, evaporated, nonfat, with added vitamin A and vitamin D | Dairy and Egg Products | 27.00 mg | 6% |
| 1706 | Cheese, monterey | Dairy and Egg Products | 27.00 mg | 6% |
| 1707 | DIGIORNO Pizza, cheese topping, thin crispy crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 1708 | TACO BELL, Taco Salad | Fast Foods | 27.00 mg | 6% |
| 1709 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 27.00 mg | 6% |
| 1710 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1711 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1712 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1713 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1714 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1715 | Broccoli raab, cooked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1716 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 1717 | DIGIORNO Pizza, cheese topping, rising crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 1718 | DIGIORNO Pizza, cheese topping, cheese stuffed crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 1719 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 27.00 mg | 6% |
| 1720 | BURGER KING, french fries | Fast Foods | 27.00 mg | 6% |
| 1721 | Candies, coconut bar, not chocolate covered | Sweets | 27.00 mg | 6% |
| 1722 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 27.00 mg | 6% |
| 1723 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1724 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1725 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 27.00 mg | 6% |
| 1726 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 27.00 mg | 6% |
| 1727 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 27.00 mg | 6% |
| 1728 | Cheese, muenster, low fat | Dairy and Egg Products | 27.00 mg | 6% |
| 1729 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 27.00 mg | 6% |
| 1730 | Restaurant, family style, sirloin steak | Restaurant Foods | 27.00 mg | 6% |
| 1731 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 27.00 mg | 6% |
| 1732 | Frozen yogurts, chocolate, soft-serve | Sweets | 27.00 mg | 6% |
| 1733 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 27.00 mg | 6% |
| 1734 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1735 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1736 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1737 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1738 | Cheese, monterey, low fat | Dairy and Egg Products | 27.00 mg | 6% |
| 1739 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 27.00 mg | 6% |
| 1740 | Breakfast bar, corn flake crust with fruit | Snacks | 27.00 mg | 6% |
| 1741 | DENNY'S, french fries | Restaurant Foods | 27.00 mg | 6% |
| 1742 | Crackers, saltines, fat-free, low-sodium | Baked Products | 26.00 mg | 6% |
| 1743 | Ice cream cones, cake or wafer-type | Baked Products | 26.00 mg | 6% |
| 1744 | Bread, white, commercially prepared, toasted | Baked Products | 26.00 mg | 6% |
| 1745 | Bread, pita, white, enriched | Baked Products | 26.00 mg | 6% |
| 1746 | Bread, Italian | Baked Products | 26.00 mg | 6% |
| 1747 | Cereals, QUAKER, corn grits, instant, cheddar cheese flavor, dry | Breakfast Cereals | 26.00 mg | 6% |
| 1748 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 26.00 mg | 6% |
| 1749 | Babyfood, vegetable, butternut squash and corn | Baby Foods | 26.00 mg | 6% |
| 1750 | Cheese, mexican, queso asadero | Dairy and Egg Products | 26.00 mg | 6% |
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