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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2051 | Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2052 | Potatoes, boiled, cooked in skin, flesh, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2053 | Peas, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2054 | Waterchestnuts, chinese, (matai), raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2055 | Potatoes, red, flesh and skin, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2056 | Peas, green, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2057 | Chicory roots, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2058 | Beans, snap, green, frozen, all styles, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2059 | OLIVE GARDEN, lasagna classico | Restaurant Foods | 22.00 mg | 5% |
| 2060 | Wheat flour, white, all-purpose, unenriched | Cereal Grains and Pasta | 22.00 mg | 5% |
| 2061 | Wheat flour, white, all-purpose, enriched, calcium-fortified | Cereal Grains and Pasta | 22.00 mg | 5% |
| 2062 | Peppers, serrano, raw | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2063 | Beans, snap, yellow, frozen, all styles, unprepared | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2064 | Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2065 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2066 | Orange peel, raw | Fruits and Fruit Juices | 22.00 mg | 5% |
| 2067 | Restaurant, Italian, cheese ravioli with marinara sauce | Restaurant Foods | 22.00 mg | 5% |
| 2068 | APPLEBEE'S, KRAFT, Macaroni & Cheese, from kid's menu | Restaurant Foods | 22.00 mg | 5% |
| 2069 | Sea lion, Steller, heart (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 2070 | Sea lion, Steller, liver (Alaska Native) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 2071 | Wheat flour, white, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 22.00 mg | 5% |
| 2072 | Wheat flour, white, all-purpose, enriched, bleached | Cereal Grains and Pasta | 22.00 mg | 5% |
| 2073 | Lotus root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2074 | Sweet potato, canned, vacuum pack | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2075 | Squash, winter, hubbard, baked, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2076 | Lotus root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 22.00 mg | 5% |
| 2077 | Cheese, pasteurized process, cheddar or American, low sodium | Dairy and Egg Products | 22.00 mg | 5% |
| 2078 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 2079 | Candies, TOOTSIE ROLL, chocolate-flavor roll | Sweets | 22.00 mg | 5% |
| 2080 | Snacks, M&M MARS, COMBOS Snacks Cheddar Cheese Pretzel | Snacks | 22.00 mg | 5% |
| 2081 | Crackers, cheese, reduced fat | Baked Products | 22.00 mg | 5% |
| 2082 | Pan Dulce, La Ricura, Salpora de Arroz con Azucar, cookie-like, contains wheat flour and rice flour | Baked Products | 22.00 mg | 5% |
| 2083 | Raspberries, raw | Fruits and Fruit Juices | 22.00 mg | 5% |
| 2084 | Tamales (Navajo) | American Indian/Alaska Native Foods | 22.00 mg | 5% |
| 2085 | Candies, caramels, chocolate-flavor roll | Sweets | 22.00 mg | 5% |
| 2086 | Waffle, buttermilk, frozen, ready-to-heat, toasted | Baked Products | 22.00 mg | 5% |
| 2087 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 21.00 mg | 5% |
| 2088 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 21.00 mg | 5% |
| 2089 | Muffins, corn, dry mix, prepared | Baked Products | 21.00 mg | 5% |
| 2090 | Cookies, raisin, soft-type | Baked Products | 21.00 mg | 5% |
| 2091 | Pretzels, soft, unsalted | Snacks | 21.00 mg | 5% |
| 2092 | Milk and cereal bar | Snacks | 21.00 mg | 5% |
| 2093 | Blackberry juice, canned | Fruits and Fruit Juices | 21.00 mg | 5% |
| 2094 | Cheese, cheshire | Dairy and Egg Products | 21.00 mg | 5% |
| 2095 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 21.00 mg | 5% |
| 2096 | Fast foods, cheeseburger; double, large patty; with condiments | Fast Foods | 21.00 mg | 5% |
| 2097 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 21.00 mg | 5% |
| 2098 | PIZZA HUT 14" Cheese Pizza, Pan Crust | Fast Foods | 21.00 mg | 5% |
| 2099 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 21.00 mg | 5% |
| 2100 | Fast foods, sundae, hot fudge | Fast Foods | 21.00 mg | 5% |
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