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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1851 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 1852 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 1853 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 25.00 mg | 6% |
| 1854 | Candies, NESTLE, 100 GRAND Bar | Sweets | 25.00 mg | 6% |
| 1855 | Arrowroot, raw | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1856 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 25.00 mg | 6% |
| 1857 | Vital wheat gluten | Cereal Grains and Pasta | 25.00 mg | 6% |
| 1858 | Frozen yogurts, chocolate | Sweets | 25.00 mg | 6% |
| 1859 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 25.00 mg | 6% |
| 1860 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 25.00 mg | 6% |
| 1861 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 25.00 mg | 6% |
| 1862 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 25.00 mg | 6% |
| 1863 | Waffles, plain, frozen, ready -to-heat, toasted | Baked Products | 24.00 mg | 6% |
| 1864 | Hush puppies, prepared from recipe | Baked Products | 24.00 mg | 6% |
| 1865 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 24.00 mg | 6% |
| 1866 | Croissants, cheese | Baked Products | 24.00 mg | 6% |
| 1867 | Cookies, chocolate chip, refrigerated dough | Baked Products | 24.00 mg | 6% |
| 1868 | Bread, reduced-calorie, oatmeal | Baked Products | 24.00 mg | 6% |
| 1869 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 24.00 mg | 6% |
| 1870 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted | Baked Products | 24.00 mg | 6% |
| 1871 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 24.00 mg | 6% |
| 1872 | Rolls, dinner, sweet | Baked Products | 24.00 mg | 6% |
| 1873 | Currants, european black, raw | Fruits and Fruit Juices | 24.00 mg | 6% |
| 1874 | Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water | Breakfast Cereals | 24.00 mg | 6% |
| 1875 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water | Legumes and Legume Products | 24.00 mg | 6% |
| 1876 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thin crust | Fast Foods | 24.00 mg | 6% |
| 1877 | Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust | Fast Foods | 24.00 mg | 6% |
| 1878 | PIZZA HUT 14" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 24.00 mg | 6% |
| 1879 | PAPA JOHN'S 14" Cheese Pizza, Original Crust | Fast Foods | 24.00 mg | 6% |
| 1880 | DOMINO'S 14" Cheese Pizza, Ultimate Deep Dish Crust | Fast Foods | 24.00 mg | 6% |
| 1881 | DOMINO'S 14" Cheese Pizza, Classic Hand-Tossed Crust | Fast Foods | 24.00 mg | 6% |
| 1882 | Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES | Breakfast Cereals | 24.00 mg | 6% |
| 1883 | Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice | Breakfast Cereals | 24.00 mg | 6% |
| 1884 | Sauce, hoisin, ready-to-serve | Soups, Sauces, and Gravies | 24.00 mg | 6% |
| 1885 | Bread, white, commercially prepared, low sodium, no salt | Baked Products | 24.00 mg | 6% |
| 1886 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 24.00 mg | 6% |
| 1887 | Cracker, meal | Baked Products | 24.00 mg | 6% |
| 1888 | Crackers, matzo, egg | Baked Products | 24.00 mg | 6% |
| 1889 | Babyfood, dinner, pasta with vegetables | Baby Foods | 24.00 mg | 6% |
| 1890 | Cheese, fresh, queso fresco | Dairy and Egg Products | 24.00 mg | 6% |
| 1891 | Milk, canned, evaporated, with added vitamin A | Dairy and Egg Products | 24.00 mg | 6% |
| 1892 | Cheese, brick | Dairy and Egg Products | 24.00 mg | 6% |
| 1893 | PIZZA HUT 14" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 24.00 mg | 6% |
| 1894 | DOMINO'S 14" Cheese Pizza, Crunchy Thin Crust | Fast Foods | 24.00 mg | 6% |
| 1895 | PIZZA HUT 12" Cheese Pizza, THIN 'N CRISPY Crust | Fast Foods | 24.00 mg | 6% |
| 1896 | Beverages, chocolate malt powder, prepared with 1% milk, fortified | Beverages | 24.00 mg | 6% |
| 1897 | Avocados, raw, Florida | Fruits and Fruit Juices | 24.00 mg | 6% |
| 1898 | Milk, evaporated, 2% fat, with added vitamin A and vitamin D | Dairy and Egg Products | 24.00 mg | 6% |
| 1899 | Milk, canned, evaporated, with added vitamin D and without added vitamin A | Dairy and Egg Products | 24.00 mg | 6% |
| 1900 | Cheese, port de salut | Dairy and Egg Products | 24.00 mg | 6% |
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