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 1951–2000 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1951 | Cheese, blue | Dairy and Egg Products | 23.00 mg | 5% |
| 1952 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 23.00 mg | 5% |
| 1953 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% |
| 1954 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 23.00 mg | 5% |
| 1955 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 23.00 mg | 5% |
| 1956 | Babyfood, banana with mixed berries, strained | Baby Foods | 23.00 mg | 5% |
| 1957 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 23.00 mg | 5% |
| 1958 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 23.00 mg | 5% |
| 1959 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1960 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1961 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1962 | Brussels sprouts, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1963 | BURGER KING, Double Cheeseburger | Fast Foods | 23.00 mg | 5% |
| 1964 | Pizza, cheese topping, regular crust, frozen, cooked | Fast Foods | 23.00 mg | 5% |
| 1965 | Succotash, (corn and limas), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1966 | Peppers, hot chili, red, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1967 | Potatoes, raw, skin | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1968 | Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1969 | Potatoes, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1970 | Peas, edible-podded, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1971 | Onions, welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1972 | Peaches, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 23.00 mg | 5% |
| 1973 | T.G.I. FRIDAY'S, fried mozzarella | Restaurant Foods | 23.00 mg | 5% |
| 1974 | Turnover, cheese-filled, tomato-based sauce, frozen, unprepared | Meals, Entrees, and Side Dishes | 23.00 mg | 5% |
| 1975 | Corn, sweet, yellow, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1976 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1977 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1978 | Salsify, (vegetable oyster), raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1979 | Potatoes, frozen, french fried, par fried, extruded, prepared, heated in oven, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1980 | Lotus root, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1981 | Lambsquarters, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1982 | Corn, sweet, yellow, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1983 | Beets, cooked, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1984 | Beets, raw | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1985 | Vegetarian fillets | Legumes and Legume Products | 23.00 mg | 5% |
| 1986 | Luncheon slices, meatless | Legumes and Legume Products | 23.00 mg | 5% |
| 1987 | OLIVE GARDEN, cheese ravioli with marinara sauce | Restaurant Foods | 23.00 mg | 5% |
| 1988 | Rice, white, short-grain, raw, unenriched | Cereal Grains and Pasta | 23.00 mg | 5% |
| 1989 | Rice, white, glutinous, unenriched, uncooked | Cereal Grains and Pasta | 23.00 mg | 5% |
| 1990 | Rice, white, short-grain, enriched, uncooked | Cereal Grains and Pasta | 23.00 mg | 5% |
| 1991 | Corn, sweet, white, canned, vacuum pack, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1992 | Corn, sweet, white, canned, vacuum pack, regular pack | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1993 | Lambsquarters, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1994 | Beets, cooked, boiled. drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1995 | Succotash, (corn and limas), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1996 | Squash, summer, crookneck and straightneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1997 | Pumpkin, canned, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1998 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 1999 | Beans, kidney, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 23.00 mg | 5% |
| 2000 | Raspberries, frozen, red, unsweetened | Fruits and Fruit Juices | 23.00 mg | 5% |
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