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 2251–2300 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2251 | Babyfood, yogourt, fruit flavours, with added Vitamin D and DHA | Babyfoods | 15.00 mg | 4% |
| 2252 | Vegetable oil, flaxseed, contains added sliced flaxseed | Fats and Oils | 15.00 mg | 4% |
| 2253 | Potato salad with egg | Mixed Dishes | 15.00 mg | 4% |
| 2254 | Ravioli, cheese-filled, canned | Mixed Dishes | 15.00 mg | 4% |
| 2255 | Yogourt, goat, fruit flavoured | Dairy and Egg Products | 15.00 mg | 4% |
| 2256 | Macaroni and cheese, box mix with cheese sauce, prepared | Mixed Dishes | 15.00 mg | 4% |
| 2257 | Dessert, frozen, FUDGESICLE bar, no sugar added, with artificial sweetener | Sweets | 15.00 mg | 4% |
| 2258 | Cookie, shortbread, plain, commercial, no sugar added, with artificial sweetener | Baked Products | 15.00 mg | 4% |
| 2259 | Fast food, biscuit | Fast Foods | 15.00 mg | 4% |
| 2260 | Babyfood, fruit, jarred, prunes | Babyfoods | 15.00 mg | 4% |
| 2261 | Babyfood, dessert, jarred, blueberry, all stages | Babyfoods | 15.00 mg | 4% |
| 2262 | Babyfood, dinner, jarred, pasta with vegetables | Babyfoods | 15.00 mg | 4% |
| 2263 | Babyfood, vegetables, jarred, creamed corn | Babyfoods | 15.00 mg | 4% |
| 2264 | Babyfood, vegetable and grain, jarred, creamed corn with rice | Babyfoods | 15.00 mg | 4% |
| 2265 | Babyfood, cereal, Rice, with milk powder, prepared with water | Babyfoods | 15.00 mg | 4% |
| 2266 | Turnip, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2267 | Hot chocolate, mix, powder, prepared with 2% milk | Beverages | 14.00 mg | 3% |
| 2268 | Egg, chicken, omelet, with cheese | Dairy and Egg Products | 14.00 mg | 3% |
| 2269 | Fast foods, sandwiches and burgers, submarine sandwich on white bread, vegetarian, with vegetables only | Fast Foods | 14.00 mg | 3% |
| 2270 | Kiwi fruit, gold, raw | Fruits and fruit juices | 14.00 mg | 3% |
| 2271 | Yogourt, coffee flavoured (2-3.9% M.F.) | Dairy and Egg Products | 14.00 mg | 3% |
| 2272 | Snacks, fruit leather, pieces, vitamin C added | Snacks | 14.00 mg | 3% |
| 2273 | Cinnamon bun, with icing (honey bun) | Baked Products | 14.00 mg | 3% |
| 2274 | Yogourt, soy, vanilla flavoured | Dairy and Egg Products | 14.00 mg | 3% |
| 2275 | Yogourt, Greek style, plain, 2% M.F. | Dairy and Egg Products | 14.00 mg | 3% |
| 2276 | Babyfood, vegetables, jarred, sweet potato, all stages | Babyfoods | 14.00 mg | 3% |
| 2277 | Babyfood, cereal, wheat, with milk powder and fruit, prepared with water | Babyfoods | 14.00 mg | 3% |
| 2278 | Cheese, fontina | Dairy and Egg Products | 14.00 mg | 3% |
| 2279 | Milk, fluid, chocolate, partly skimmed, 2% M.F. | Dairy and Egg Products | 14.00 mg | 3% |
| 2280 | Milk, fluid, goat, enriched, whole | Dairy and Egg Products | 14.00 mg | 3% |
| 2281 | Sauce, white, medium, 2% milk, homemade | Soups, Sauces and Gravies | 14.00 mg | 3% |
| 2282 | Sauce, white, thick, homemade | Soups, Sauces and Gravies | 14.00 mg | 3% |
| 2283 | Cereal, ready to eat, Rice Krispies, Kellogg's | Breakfast cereals | 14.00 mg | 3% |
| 2284 | Melon balls, frozen (cantaloupe and honeydew) | Fruits and fruit juices | 14.00 mg | 3% |
| 2285 | Orange, with peel, raw | Fruits and fruit juices | 14.00 mg | 3% |
| 2286 | Pineapple juice, frozen concentrate, diluted | Fruits and fruit juices | 14.00 mg | 3% |
| 2287 | Prune juice, canned | Fruits and fruit juices | 14.00 mg | 3% |
| 2288 | Pineapple, canned, juice pack, solids and liquid | Fruits and fruit juices | 14.00 mg | 3% |
| 2289 | Asparagus, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2290 | Asparagus, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2291 | Asparagus, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2292 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2293 | Butterbur (fuki), raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2294 | Eggplant (aubergine, brinjal), raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2295 | Gourd, dishcloth (towelgourd), raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2296 | Lettuce, cos or romaine | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2297 | Mushroom, shiitake, cooked | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2298 | Peas and carrots, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2299 | Pepper, hot chili, red or green, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2300 | Pokeberry shoots, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
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