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 2301–2350 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Potato, canned, solids and liquid | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2302 | Squash, summer, zucchini in tomato juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2303 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2304 | Carrot juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2305 | Leeks (bulb and lower-leaf portion), boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2306 | Onion rings, breaded, par-fried, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2307 | Potato, canned, drained solids | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2308 | Potato, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2309 | Squash, winter, butternut, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2310 | Turnip, frozen, boiled, drained | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2311 | Lemonade with artificial sweetener, powder | Beverages | 14.00 mg | 3% |
| 2312 | Bread, banana, homemade, made with margarine | Baked Products | 14.00 mg | 3% |
| 2313 | Cookie, shortbread, plain, commercial | Baked Products | 14.00 mg | 3% |
| 2314 | Cookie, vanilla sandwich with cream filling | Baked Products | 14.00 mg | 3% |
| 2315 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 14.00 mg | 3% |
| 2316 | Muffin, corn, toaster type | Baked Products | 14.00 mg | 3% |
| 2317 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 14.00 mg | 3% |
| 2318 | Pie, mincemeat, homemade, 2 crust | Baked Products | 14.00 mg | 3% |
| 2319 | Pie crust, standard type, homemade, baked | Baked Products | 14.00 mg | 3% |
| 2320 | Pie, pumpkin, commercial | Baked Products | 14.00 mg | 3% |
| 2321 | Snacks, fruit leather, pieces | Snacks | 14.00 mg | 3% |
| 2322 | Dessert, frozen, ice cream, light, vanilla | Sweets | 14.00 mg | 3% |
| 2323 | Dessert, frozen, ice cream, vanilla, 11% M.F. | Sweets | 14.00 mg | 3% |
| 2324 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 14.00 mg | 3% |
| 2325 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 14.00 mg | 3% |
| 2326 | Dessert, frozen, ice cream, strawberry | Sweets | 14.00 mg | 3% |
| 2327 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 14.00 mg | 3% |
| 2328 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 14.00 mg | 3% |
| 2329 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 14.00 mg | 3% |
| 2330 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 14.00 mg | 3% |
| 2331 | Fast foods, breakfast, biscuit with egg | Fast Foods | 14.00 mg | 3% |
| 2332 | Fast foods, egg, scrambled | Fast Foods | 14.00 mg | 3% |
| 2333 | Grape leaves, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2334 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 14.00 mg | 3% |
| 2335 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2336 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 14.00 mg | 3% |
| 2337 | Cabbage, napa, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2338 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 14.00 mg | 3% |
| 2339 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 14.00 mg | 3% |
| 2340 | Milk, fluid, goat, unenriched, whole | Dairy and Egg Products | 14.00 mg | 3% |
| 2341 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2342 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2343 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2344 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2345 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2346 | Zwieback | Babyfoods | 14.00 mg | 3% |
| 2347 | Cheese souffle | Mixed Dishes | 13.00 mg | 3% |
| 2348 | Cheese, tilsit, with whole milk | Dairy and Egg Products | 13.00 mg | 3% |
| 2349 | Milk, fluid, chocolate, whole | Dairy and Egg Products | 13.00 mg | 3% |
| 2350 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% |
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