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 2001–2050 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Cake mix, marble, pudding-type, dry, unprepared | Baked Products | 18.00 mg | 4% |
| 2002 | Cookie, animal crackers (arrowroot, social tea) | Baked Products | 18.00 mg | 4% |
| 2003 | Cookie, shortbread, pecan, commercial | Baked Products | 18.00 mg | 4% |
| 2004 | Pie, coconut custard, commercial | Baked Products | 18.00 mg | 4% |
| 2005 | Toaster pastry, brown sugar and cinnamon | Baked Products | 18.00 mg | 4% |
| 2006 | Pie crust, cookie-type, graham cracker, homemade, chilled | Baked Products | 18.00 mg | 4% |
| 2007 | Cracker, standard snack-type | Baked Products | 18.00 mg | 4% |
| 2008 | Dessert, pudding, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% |
| 2009 | Dessert, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% |
| 2010 | Sweets, sugars, maple, hard | Sweets | 18.00 mg | 4% |
| 2011 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 2012 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 2013 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 2014 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 2015 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 2016 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 2017 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 2018 | Fast foods, dessert, sundae, caramel | Fast Foods | 18.00 mg | 4% |
| 2019 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mg | 4% |
| 2020 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 18.00 mg | 4% |
| 2021 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 18.00 mg | 4% |
| 2022 | Candies, confectioner's coating, yogourt | Sweets | 18.00 mg | 4% |
| 2023 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2024 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2025 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 18.00 mg | 4% |
| 2026 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 18.00 mg | 4% |
| 2027 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 18.00 mg | 4% |
| 2028 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2029 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2030 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 18.00 mg | 4% |
| 2031 | Wiener (frankfurter), meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 2032 | Meatless, meatballs | Legumes and Legume Products | 18.00 mg | 4% |
| 2033 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 2034 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% |
| 2035 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2036 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2037 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2038 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2039 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2040 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2041 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2042 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 17.00 mg | 4% |
| 2043 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 2044 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% |
| 2045 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 17.00 mg | 4% |
| 2046 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 17.00 mg | 4% |
| 2047 | Guava, strawberry, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 2048 | Kiwi fruit, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 2049 | Passion fruit juice, purple, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 2050 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 17.00 mg | 4% |
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