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 1851–1900 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% |
| 1852 | Pie, coconut cream, commercial | Baked Products | 20.00 mg | 5% |
| 1853 | Roll, french | Baked Products | 20.00 mg | 5% |
| 1854 | Wonton wrapper (egg roll wrapper) | Baked Products | 20.00 mg | 5% |
| 1855 | Pie, tourtiere, commercial | Baked Products | 20.00 mg | 5% |
| 1856 | Snacks, fruit leather, roll | Snacks | 20.00 mg | 5% |
| 1857 | Candies, bars, Mars | Sweets | 20.00 mg | 5% |
| 1858 | Dessert, rennin, chocolate, dry mix, made with 2% milk | Sweets | 20.00 mg | 5% |
| 1859 | Dessert, rennin, chocolate, dry mix, prepared with whole milk | Sweets | 20.00 mg | 5% |
| 1860 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 20.00 mg | 5% |
| 1861 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables | Fast Foods | 20.00 mg | 5% |
| 1862 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 20.00 mg | 5% |
| 1863 | Tomato, crushed, canned | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1864 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 20.00 mg | 5% |
| 1865 | Chocolate syrup, thin type, 2% M.F. milk added | Dairy and Egg Products | 20.00 mg | 5% |
| 1866 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1867 | Dessert, frozen, ice cream, chocolate, light | Sweets | 20.00 mg | 5% |
| 1868 | Chili without beans, canned | Mixed Dishes | 20.00 mg | 5% |
| 1869 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 20.00 mg | 5% |
| 1870 | Candies, fudge, peanut butter, homemade | Sweets | 20.00 mg | 5% |
| 1871 | Dessert, mousse, chocolate, homemade | Sweets | 20.00 mg | 5% |
| 1872 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1873 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1874 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 20.00 mg | 5% |
| 1875 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1876 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% |
| 1877 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 19.00 mg | 5% |
| 1878 | Cheese sauce, homemade | Dairy and Egg Products | 19.00 mg | 5% |
| 1879 | Cheese, feta | Dairy and Egg Products | 19.00 mg | 5% |
| 1880 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 19.00 mg | 5% |
| 1881 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1882 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1883 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1884 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1885 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1886 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1887 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1888 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1889 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1890 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1891 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1892 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1893 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1894 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1895 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1896 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1897 | Pickle relish, hot dog | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1898 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1899 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1900 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
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