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 2201–2250 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2201 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2202 | Corn pudding , homemade | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2203 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2204 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2205 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2206 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2207 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2208 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2209 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2210 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 15.00 mg | 4% |
| 2211 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 15.00 mg | 4% |
| 2212 | Coffee cake, cheese | Baked Products | 15.00 mg | 4% |
| 2213 | Danish pastry, cheese | Baked Products | 15.00 mg | 4% |
| 2214 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 15.00 mg | 4% |
| 2215 | Pie, lemon meringue, commercial | Baked Products | 15.00 mg | 4% |
| 2216 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 15.00 mg | 4% |
| 2217 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 15.00 mg | 4% |
| 2218 | Phyllo dough | Baked Products | 15.00 mg | 4% |
| 2219 | Muffin, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% |
| 2220 | Pancake, buttermilk, homemade | Baked Products | 15.00 mg | 4% |
| 2221 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 15.00 mg | 4% |
| 2222 | Bannock | Baked Products | 15.00 mg | 4% |
| 2223 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 15.00 mg | 4% |
| 2224 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 15.00 mg | 4% |
| 2225 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 15.00 mg | 4% |
| 2226 | Fast foods, side dish, potato, mashed | Fast Foods | 15.00 mg | 4% |
| 2227 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2228 | Malted milk, natural flavour, powder, with 2% M.F. milk | Beverages | 15.00 mg | 4% |
| 2229 | Cream, sour, light | Dairy and Egg Products | 15.00 mg | 4% |
| 2230 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 2231 | Soup, pea, low sodium, water added | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 2232 | Pineapple, canned, juice pack, drained | Fruits and fruit juices | 15.00 mg | 4% |
| 2233 | Plant-based beverage, soy, unenriched, chocolate | Beverages | 15.00 mg | 4% |
| 2234 | Dessert, frozen, ice cream, chocolate, light, no sugar added | Sweets | 15.00 mg | 4% |
| 2235 | Salad dressing, blue or roquefort cheese dressing, fat free | Fats and Oils | 15.00 mg | 4% |
| 2236 | Cabbage, mustard, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2237 | Tomato sauce, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2238 | Vegetables, mixed, canned, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2239 | Dessert, pudding, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% |
| 2240 | Salmonberry, raw | Fruits and fruit juices | 15.00 mg | 4% |
| 2241 | Corn, sweet, canned, brine pack, solids and liquid, unsalted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2242 | Egg substitute, liquid, fat free | Dairy and Egg Products | 15.00 mg | 4% |
| 2243 | Pie crust, standard-type, dry mix, prepared, baked | Baked Products | 15.00 mg | 4% |
| 2244 | Vegetables, broccoli and cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2245 | Sugar pie, 1 crust, homemade | Baked Products | 15.00 mg | 4% |
| 2246 | Cake, gingerbread, dry mix, prepared, without icing | Baked Products | 15.00 mg | 4% |
| 2247 | Dessert, pudding, rice, with raisins, homemade | Sweets | 15.00 mg | 4% |
| 2248 | Salad, caesar, homemade | Mixed Dishes | 15.00 mg | 4% |
| 2249 | Dip, sour cream base (with dehydrated onion soup) | Soups, Sauces and Gravies | 15.00 mg | 4% |
| 2250 | Yogourt, goat, fruit flavoured, with added fibre | Dairy and Egg Products | 15.00 mg | 4% |
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