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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | DENNY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 23.00 mg | 5% |
| 2002 | Garlic bread, frozen | Baked Products | 23.00 mg | 5% |
| 2003 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Original | Baked Products | 23.00 mg | 5% |
| 2004 | Pie Crust, Cookie-type, Graham Cracker, Ready Crust | Baked Products | 23.00 mg | 5% |
| 2005 | Doughnuts, yeast-leavened, glazed, unenriched (includes honey buns) | Baked Products | 22.00 mg | 5% |
| 2006 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, unenriched | Baked Products | 22.00 mg | 5% |
| 2007 | Tortillas, ready-to-bake or -fry, flour, refrigerated | Baked Products | 22.00 mg | 5% |
| 2008 | Pie, pecan, commercially prepared | Baked Products | 22.00 mg | 5% |
| 2009 | Pancakes, plain, dry mix, incomplete, prepared | Baked Products | 22.00 mg | 5% |
| 2010 | Crackers, milk | Baked Products | 22.00 mg | 5% |
| 2011 | Bread, reduced-calorie, rye | Baked Products | 22.00 mg | 5% |
| 2012 | Beverages, ABBOTT, EAS soy protein powder | Beverages | 22.00 mg | 5% |
| 2013 | Apples, dehydrated (low moisture), sulfured, uncooked | Fruits and Fruit Juices | 22.00 mg | 5% |
| 2014 | Dulce de Leche | Dairy and Egg Products | 22.00 mg | 5% |
| 2015 | Cheese, caraway | Dairy and Egg Products | 22.00 mg | 5% |
| 2016 | Fast foods, bagel, with breakfast steak, egg, cheese, and condiments | Fast Foods | 22.00 mg | 5% |
| 2017 | PAPA JOHN'S 14" Cheese Pizza, Thin Crust | Fast Foods | 22.00 mg | 5% |
| 2018 | Guavas, common, raw | Fruits and Fruit Juices | 22.00 mg | 5% |
| 2019 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt | Breakfast Cereals | 22.00 mg | 5% |
| 2020 | Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, no salt | Breakfast Cereals | 22.00 mg | 5% |
| 2021 | Soup, pea, green, canned, prepared with equal volume milk | Soups, Sauces, and Gravies | 22.00 mg | 5% |
| 2022 | Cake, coffeecake, cinnamon with crumb topping, commercially prepared, enriched | Baked Products | 22.00 mg | 5% |
| 2023 | Babyfood, vegetables, green beans, junior | Baby Foods | 22.00 mg | 5% |
| 2024 | Cheese, cream, fat free | Dairy and Egg Products | 22.00 mg | 5% |
| 2025 | DOMINO'S 14" EXTRAVAGANZZA FEAST Pizza, Classic Hand-Tossed Crust | Fast Foods | 22.00 mg | 5% |
| 2026 | PIZZA HUT 12" Cheese Pizza, Hand-Tossed Crust | Fast Foods | 22.00 mg | 5% |
| 2027 | Blackberries, frozen, unsweetened | Fruits and Fruit Juices | 22.00 mg | 5% |
| 2028 | Cherries, tart, dried, sweetened (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 22.00 mg | 5% |
| 2029 | Cereals, whole wheat hot natural cereal, cooked with water, with salt | Breakfast Cereals | 22.00 mg | 5% |
| 2030 | Cereals, whole wheat hot natural cereal, cooked with water, without salt | Breakfast Cereals | 22.00 mg | 5% |
| 2031 | Babyfood, cookies, arrowroot | Baby Foods | 22.00 mg | 5% |
| 2032 | Cheese, pasteurized process, pimento | Dairy and Egg Products | 22.00 mg | 5% |
| 2033 | PIZZA HUT, breadstick, parmesan garlic | Fast Foods | 22.00 mg | 5% |
| 2034 | Fast foods, breadstick, soft, prepared with garlic and parmesan cheese | Fast Foods | 22.00 mg | 5% |
| 2035 | PIZZA HUT 14" Cheese Pizza, Stuffed Crust | Fast Foods | 22.00 mg | 5% |
| 2036 | Fast Food, Pizza Chain, 14" pizza, cheese topping, stuffed crust | Fast Foods | 22.00 mg | 5% |
| 2037 | McDONALD'S, QUARTER POUNDER with Cheese | Fast Foods | 22.00 mg | 5% |
| 2038 | Fast foods, cheeseburger; single, regular patty, with condiments and vegetables | Fast Foods | 22.00 mg | 5% |
| 2039 | Squash, winter, hubbard, baked, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2040 | Vegetables, mixed, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2041 | Turnip greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2042 | Potatoes, boiled, cooked in skin, flesh, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2043 | Broccoli raab, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2044 | McDONALD'S, QUARTER POUNDER | Fast Foods | 22.00 mg | 5% |
| 2045 | Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato | Fast Foods | 22.00 mg | 5% |
| 2046 | SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | Fast Foods | 22.00 mg | 5% |
| 2047 | SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | Fast Foods | 22.00 mg | 5% |
| 2048 | Barley, pearled, cooked | Cereal Grains and Pasta | 22.00 mg | 5% |
| 2049 | Vegetables, mixed, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2050 | Turnip greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
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