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 2051–2100 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Fig, raw | Fruits and fruit juices | 17.00 mg | 4% |
| 2052 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 17.00 mg | 4% |
| 2053 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2054 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2055 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2056 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2057 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2058 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2059 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2060 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2061 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2062 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 17.00 mg | 4% |
| 2063 | Malted milk, natural flavour, powder, with whole milk | Beverages | 17.00 mg | 4% |
| 2064 | Milk shake (fast food), chocolate | Beverages | 17.00 mg | 4% |
| 2065 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 17.00 mg | 4% |
| 2066 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 17.00 mg | 4% |
| 2067 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 17.00 mg | 4% |
| 2068 | Bread, white, homemade with nonfat dry milk | Baked Products | 17.00 mg | 4% |
| 2069 | Coffee cake, fruit | Baked Products | 17.00 mg | 4% |
| 2070 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 17.00 mg | 4% |
| 2071 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 17.00 mg | 4% |
| 2072 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 17.00 mg | 4% |
| 2073 | French toast, frozen, ready to heat | Baked Products | 17.00 mg | 4% |
| 2074 | French toast, homemade, with 2% milk and margarine | Baked Products | 17.00 mg | 4% |
| 2075 | Muffin, plain, homemade, made with 2% milk | Baked Products | 17.00 mg | 4% |
| 2076 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 17.00 mg | 4% |
| 2077 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 17.00 mg | 4% |
| 2078 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 17.00 mg | 4% |
| 2079 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 17.00 mg | 4% |
| 2080 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 17.00 mg | 4% |
| 2081 | Candies, caramel | Sweets | 17.00 mg | 4% |
| 2082 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 17.00 mg | 4% |
| 2083 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 17.00 mg | 4% |
| 2084 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 17.00 mg | 4% |
| 2085 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 17.00 mg | 4% |
| 2086 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2087 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 17.00 mg | 4% |
| 2088 | Meatless, chicken | Legumes and Legume Products | 17.00 mg | 4% |
| 2089 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 17.00 mg | 4% |
| 2090 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 17.00 mg | 4% |
| 2091 | Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies | Sweets | 17.00 mg | 4% |
| 2092 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 17.00 mg | 4% |
| 2093 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2094 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2095 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2096 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2097 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2098 | Bread pudding, with raisins, homemade | Baked Products | 17.00 mg | 4% |
| 2099 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 17.00 mg | 4% |
| 2100 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 17.00 mg | 4% |
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