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 2151–2200 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2152 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2153 | Vegetables, mixed, canned, drained solids | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2154 | Nuts, ginkgo nuts, canned | Nuts and Seeds | 16.00 mg | 4% |
| 2155 | Coffee substitute, cereal grain beverage, powder, with whole milk | Beverages | 16.00 mg | 4% |
| 2156 | Cake, fruitcake, commercial | Baked Products | 16.00 mg | 4% |
| 2157 | Cookie, graham cracker, chocolate-coated | Baked Products | 16.00 mg | 4% |
| 2158 | Cookie, sugar wafer sandwich with cream filling | Baked Products | 16.00 mg | 4% |
| 2159 | Puff pastry, frozen, ready-to-bake, baked | Baked Products | 16.00 mg | 4% |
| 2160 | Croissant, butter, commercial | Baked Products | 16.00 mg | 4% |
| 2161 | Muffin, blueberry, homemade, with 2% milk | Baked Products | 16.00 mg | 4% |
| 2162 | Pancake, plain, homemade | Baked Products | 16.00 mg | 4% |
| 2163 | Pancake, blueberry, homemade | Baked Products | 16.00 mg | 4% |
| 2164 | Pie, banana cream, homemade | Baked Products | 16.00 mg | 4% |
| 2165 | Puff pastry, frozen, ready-to-bake | Baked Products | 16.00 mg | 4% |
| 2166 | Dessert, egg custard, dry mix prepared with whole milk | Sweets | 16.00 mg | 4% |
| 2167 | Dessert, pudding, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 16.00 mg | 4% |
| 2168 | Grains, hominy, canned, yellow | Cereals, Grains and Pasta | 16.00 mg | 4% |
| 2169 | Fast foods, dessert, animal crackers | Fast Foods | 16.00 mg | 4% |
| 2170 | Fast foods, dessert, sundae, strawberry | Fast Foods | 16.00 mg | 4% |
| 2171 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments and vegetables | Fast Foods | 16.00 mg | 4% |
| 2172 | Pepper, Hungarian, raw | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2173 | Onion, young green, tops only | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2174 | Pancake, plain (includes buttermilk), frozen, ready-to-heat, microwave | Baked Products | 16.00 mg | 4% |
| 2175 | Soup, red pepper and black bean, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 16.00 mg | 4% |
| 2176 | Balsam-pear (bitter gourd, bitter melon), pods, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2177 | Cake, shortcake, biscuit-type, homemade | Baked Products | 16.00 mg | 4% |
| 2178 | Peas and carrots, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 16.00 mg | 4% |
| 2179 | Cheese, ricotta, with partly skimmed milk | Dairy and Egg Products | 15.00 mg | 4% |
| 2180 | Egg substitute, frozen (yolk replaced) | Dairy and Egg Products | 15.00 mg | 4% |
| 2181 | Sauce, salsa, ready-to-serve | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 2182 | Sauce, white, thin, 2% milk, homemade | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 2183 | Soup, tomato, canned, condensed | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 2184 | Soup, pea, green, canned, condensed, water added | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 2185 | Cereal, hot, cream of wheat, instant: original, dry | Breakfast cereals | 15.00 mg | 4% |
| 2186 | Apricot, dried, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% |
| 2187 | Java-plum, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 2188 | Lemon peel, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 2189 | Pear, dried halves, sulphured, cooked, added sugar | Fruits and fruit juices | 15.00 mg | 4% |
| 2190 | Prune, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% |
| 2191 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 15.00 mg | 4% |
| 2192 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% |
| 2193 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2194 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2195 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2196 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2197 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2198 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2199 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2200 | Potato salad, homemade | Vegetables and Vegetable Products | 15.00 mg | 4% |
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