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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2151 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 21.00 mg | 5% |
| 2152 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 21.00 mg | 5% |
| 2153 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 21.00 mg | 5% |
| 2154 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 21.00 mg | 5% |
| 2155 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 21.00 mg | 5% |
| 2156 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 21.00 mg | 5% |
| 2157 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2158 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2159 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2160 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% |
| 2161 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 21.00 mg | 5% |
| 2162 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 21.00 mg | 5% |
| 2163 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 21.00 mg | 5% |
| 2164 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 21.00 mg | 5% |
| 2165 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 21.00 mg | 5% |
| 2166 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 21.00 mg | 5% |
| 2167 | Soursop, raw | Fruits and Fruit Juices | 21.00 mg | 5% |
| 2168 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 21.00 mg | 5% |
| 2169 | Pie, coconut creme, commercially prepared | Baked Products | 20.00 mg | 5% |
| 2170 | Pancakes, plain, dry mix, complete, prepared | Baked Products | 20.00 mg | 5% |
| 2171 | Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery | Baked Products | 20.00 mg | 5% |
| 2172 | Beverages, CYTOSPORT, Muscle Milk, ready-to-drink | Beverages | 20.00 mg | 5% |
| 2173 | Blackberries, raw | Fruits and Fruit Juices | 20.00 mg | 5% |
| 2174 | Babyfood, cereal, rice, with bananas, prepared with whole milk | Baby Foods | 20.00 mg | 5% |
| 2175 | Babyfood, cereal, mixed, prepared with whole milk | Baby Foods | 20.00 mg | 5% |
| 2176 | Babyfood, vegetable, green beans and potatoes | Baby Foods | 20.00 mg | 5% |
| 2177 | McDONALD'S, Egg McMUFFIN | Fast Foods | 20.00 mg | 5% |
| 2178 | McDONALD'S, McCHICKEN Sandwich (without mayonnaise) | Fast Foods | 20.00 mg | 5% |
| 2179 | McDONALD'S, McCHICKEN Sandwich | Fast Foods | 20.00 mg | 5% |
| 2180 | McDONALD'S, Hash Brown | Fast Foods | 20.00 mg | 5% |
| 2181 | Beverages, chocolate malt, powder, prepared with fat free milk | Beverages | 20.00 mg | 5% |
| 2182 | Wonton wrappers (includes egg roll wrappers) | Baked Products | 20.00 mg | 5% |
| 2183 | Rolls, french | Baked Products | 20.00 mg | 5% |
| 2184 | Doughnuts, yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% |
| 2185 | Doughnuts, yeast-leavened, with creme filling | Baked Products | 20.00 mg | 5% |
| 2186 | Babyfood, vegetables, green beans, strained | Baby Foods | 20.00 mg | 5% |
| 2187 | Cheese, camembert | Dairy and Egg Products | 20.00 mg | 5% |
| 2188 | Cheese, brie | Dairy and Egg Products | 20.00 mg | 5% |
| 2189 | Ravioli, cheese with tomato sauce, frozen, not prepared, includes regular and light entrees | Meals, Entrees, and Side Dishes | 20.00 mg | 5% |
| 2190 | Chili, no beans, canned entree | Meals, Entrees, and Side Dishes | 20.00 mg | 5% |
| 2191 | BURGER KING, Hash Brown Rounds | Fast Foods | 20.00 mg | 5% |
| 2192 | Wheat flour, white (industrial), 9% protein, bleached, unenriched | Cereal Grains and Pasta | 20.00 mg | 5% |
| 2193 | Wheat flour, white (industrial), 9% protein, bleached, enriched | Cereal Grains and Pasta | 20.00 mg | 5% |
| 2194 | Beverages, citrus fruit juice drink, frozen concentrate | Beverages | 20.00 mg | 5% |
| 2195 | Crackers, water biscuits | Baked Products | 20.00 mg | 5% |
| 2196 | Cereals, WHEATENA, cooked with water | Breakfast Cereals | 20.00 mg | 5% |
| 2197 | Ice cream sundae cone | Dairy and Egg Products | 20.00 mg | 5% |
| 2198 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 20.00 mg | 5% |
| 2199 | Cheese, ricotta, whole milk | Dairy and Egg Products | 20.00 mg | 5% |
| 2200 | Cheese, mozzarella, whole milk | Dairy and Egg Products | 20.00 mg | 5% |
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