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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1901 | Squash, summer, all varieties, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1902 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1903 | Poi | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1904 | Cabbage, savoy, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1905 | Pizza, cheese topping, thin crust, frozen, cooked | Fast Foods | 24.00 mg | 6% |
| 1906 | BURGER KING, Cheeseburger | Fast Foods | 24.00 mg | 6% |
| 1907 | Fast foods, cheeseburger; single, large patty; plain | Fast Foods | 24.00 mg | 6% |
| 1908 | Turnip greens and turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1909 | Squash, summer, all varieties, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1910 | Winged bean tuber, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1911 | Turnip greens and turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1912 | Peas, edible-podded, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1913 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 24.00 mg | 6% |
| 1914 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 24.00 mg | 6% |
| 1915 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 24.00 mg | 6% |
| 1916 | Yautia (tannier), raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1917 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1918 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1919 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1920 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1921 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1922 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1923 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1924 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 24.00 mg | 6% |
| 1925 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 24.00 mg | 6% |
| 1926 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 24.00 mg | 6% |
| 1927 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 24.00 mg | 6% |
| 1928 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1929 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% |
| 1930 | Bread, pan dulce, sweet yeast bread | Baked Products | 24.00 mg | 6% |
| 1931 | Abiyuch, raw | Fruits and Fruit Juices | 24.00 mg | 6% |
| 1932 | DENNY'S, top sirloin steak | Restaurant Foods | 24.00 mg | 6% |
| 1933 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 24.00 mg | 6% |
| 1934 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 24.00 mg | 6% |
| 1935 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 24.00 mg | 6% |
| 1936 | Candies, fudge, vanilla with nuts | Sweets | 24.00 mg | 6% |
| 1937 | Waffles, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% |
| 1938 | Muffins, corn, prepared from recipe, made with low fat (2%) milk | Baked Products | 23.00 mg | 5% |
| 1939 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 23.00 mg | 5% |
| 1940 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 23.00 mg | 5% |
| 1941 | Bread, reduced-calorie, white | Baked Products | 23.00 mg | 5% |
| 1942 | Bread, irish soda, prepared from recipe | Baked Products | 23.00 mg | 5% |
| 1943 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 23.00 mg | 5% |
| 1944 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 23.00 mg | 5% |
| 1945 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 23.00 mg | 5% |
| 1946 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 23.00 mg | 5% |
| 1947 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust | Fast Foods | 23.00 mg | 5% |
| 1948 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% |
| 1949 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 23.00 mg | 5% |
| 1950 | Bagels, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% |
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