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 1801–1850 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1801 | Snacks, pretzels, soft | Snacks | 21.00 mg | 5% |
| 1802 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1803 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 21.00 mg | 5% |
| 1804 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 21.00 mg | 5% |
| 1805 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 21.00 mg | 5% |
| 1806 | Chokecherry, raw, pitted | Fruits and fruit juices | 21.00 mg | 5% |
| 1807 | Bar, milk and cereal | Baked Products | 21.00 mg | 5% |
| 1808 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 21.00 mg | 5% |
| 1809 | Snacks, pretzels, soft, unsalted | Snacks | 21.00 mg | 5% |
| 1810 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1811 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 1812 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 21.00 mg | 5% |
| 1813 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 21.00 mg | 5% |
| 1814 | Shepherd's pie with corn | Mixed Dishes | 21.00 mg | 5% |
| 1815 | Mozzarella sticks, fried | Mixed Dishes | 21.00 mg | 5% |
| 1816 | Tourtiere, homemade | Baked Products | 21.00 mg | 5% |
| 1817 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1818 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 20.00 mg | 5% |
| 1819 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1820 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 20.00 mg | 5% |
| 1821 | Frozen, dessert, ice milk bar, low fat | Sweets | 20.00 mg | 5% |
| 1822 | Bread, focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% |
| 1823 | Pizza roll, frozen, unprepared | Mixed Dishes | 20.00 mg | 5% |
| 1824 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 20.00 mg | 5% |
| 1825 | Cheese, brie | Dairy and Egg Products | 20.00 mg | 5% |
| 1826 | Cheese, camembert | Dairy and Egg Products | 20.00 mg | 5% |
| 1827 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 20.00 mg | 5% |
| 1828 | Cereal, hot, cream of wheat, instant: maple and brown sugar, dry | Breakfast cereals | 20.00 mg | 5% |
| 1829 | Blackberry, raw | Fruits and fruit juices | 20.00 mg | 5% |
| 1830 | Kumquat, raw | Fruits and fruit juices | 20.00 mg | 5% |
| 1831 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1832 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1833 | Celeriac, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1834 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1835 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1836 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1837 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1838 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1839 | Taro leaves, steamed | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1840 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1841 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1842 | Tomatillo, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1843 | Cauliflower, green, raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1844 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1845 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1846 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1847 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1848 | Juice drink, citrus fruit, frozen concentrate | Beverages | 20.00 mg | 5% |
| 1849 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 20.00 mg | 5% |
| 1850 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 20.00 mg | 5% |
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