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 1901–1950 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1902 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1903 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1904 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1905 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1906 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1907 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 19.00 mg | 5% |
| 1908 | Meatless, bacon | Legumes and Legume Products | 19.00 mg | 5% |
| 1909 | Bread, egg (Challah) | Baked Products | 19.00 mg | 5% |
| 1910 | Bread, white, homemade with 2% milk | Baked Products | 19.00 mg | 5% |
| 1911 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 19.00 mg | 5% |
| 1912 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 19.00 mg | 5% |
| 1913 | Cheesecake, prepared from mix, no bake type | Baked Products | 19.00 mg | 5% |
| 1914 | Danish pastry, cinnamon | Baked Products | 19.00 mg | 5% |
| 1915 | Pie, chocolate cream, commercial | Baked Products | 19.00 mg | 5% |
| 1916 | Pie, pumpkin, homemade | Baked Products | 19.00 mg | 5% |
| 1917 | Waffle, plain, homemade | Baked Products | 19.00 mg | 5% |
| 1918 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 19.00 mg | 5% |
| 1919 | Sweet roll, cheese | Baked Products | 19.00 mg | 5% |
| 1920 | Icing (frosting), coconut-nut, ready to eat | Sweets | 19.00 mg | 5% |
| 1921 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 19.00 mg | 5% |
| 1922 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 19.00 mg | 5% |
| 1923 | Fast foods, breakfast, french toast sticks | Fast Foods | 19.00 mg | 5% |
| 1924 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 19.00 mg | 5% |
| 1925 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1926 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 19.00 mg | 5% |
| 1927 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1928 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 19.00 mg | 5% |
| 1929 | Sweets, maple taffy | Sweets | 19.00 mg | 5% |
| 1930 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 19.00 mg | 5% |
| 1931 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 19.00 mg | 5% |
| 1932 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 19.00 mg | 5% |
| 1933 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1934 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1935 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1936 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1937 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1938 | Lasagna, vegetarian, homemade | Mixed Dishes | 19.00 mg | 5% |
| 1939 | Indien, samosa, vegetarian | Mixed Dishes | 19.00 mg | 5% |
| 1940 | Mushroom, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 1941 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 19.00 mg | 5% |
| 1942 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 1943 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 19.00 mg | 5% |
| 1944 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 19.00 mg | 5% |
| 1945 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 19.00 mg | 5% |
| 1946 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1947 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 1948 | Butter tart, with raisins, homemade | Baked Products | 18.00 mg | 4% |
| 1949 | Poutine | Mixed Dishes | 18.00 mg | 4% |
| 1950 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 18.00 mg | 4% |
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