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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2301 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2302 | Tomato products, canned, sauce, with herbs and cheese | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2303 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2304 | Tomato products, canned, sauce, with mushrooms | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2305 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2306 | Potatoes, scalloped, home-prepared with butter | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2307 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2308 | Beans, snap, green, frozen, cooked, boiled, drained without salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2309 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 19.00 mg | 5% |
| 2310 | Restaurant, family style, macaroni & cheese, from kids' menu | Restaurant Foods | 19.00 mg | 5% |
| 2311 | HUNGRY MAN, Salisbury Steak With Gravy, frozen, unprepared | Meals, Entrees, and Side Dishes | 19.00 mg | 5% |
| 2312 | Sugars, maple | Sweets | 19.00 mg | 5% |
| 2313 | Frostings, coconut-nut, ready-to-eat | Sweets | 19.00 mg | 5% |
| 2314 | Broccoli, chinese, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2315 | Cauliflower, green, cooked, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2316 | Cauliflower, green, cooked, no salt added | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2317 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2318 | Kohlrabi, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2319 | Beans, snap, green, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2320 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2321 | Squash, summer, scallop, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2322 | Restaurant, family style, onion rings | Restaurant Foods | 19.00 mg | 5% |
| 2323 | Lasagna, cheese, frozen, unprepared | Meals, Entrees, and Side Dishes | 19.00 mg | 5% |
| 2324 | Noodles, chinese, chow mein | Cereal Grains and Pasta | 19.00 mg | 5% |
| 2325 | Macaroni, vegetable, enriched, cooked | Cereal Grains and Pasta | 19.00 mg | 5% |
| 2326 | Wheat flour, white, all-purpose, self-rising, enriched | Cereal Grains and Pasta | 19.00 mg | 5% |
| 2327 | Fiddlehead ferns, frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2328 | Pickle relish, hot dog | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2329 | Potatoes, mashed, prepared from granules, without milk, whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2330 | Corn, sweet, white, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2331 | Succotash, (corn and limas), canned, with whole kernel corn, solids and liquids | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2332 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2333 | Potato wedges, frozen (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2334 | Mushrooms, shiitake, stir-fried | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2335 | Kohlrabi, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2336 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2337 | Mushrooms, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2338 | Restaurant, Latino, bunuelos (fried yeast bread) | Restaurant Foods | 19.00 mg | 5% |
| 2339 | Tortilla, includes plain and from mutton sandwich (Navajo) | American Indian/Alaska Native Foods | 19.00 mg | 5% |
| 2340 | Puddings, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 19.00 mg | 5% |
| 2341 | Plums, dried (prunes), stewed, with added sugar | Fruits and Fruit Juices | 19.00 mg | 5% |
| 2342 | Potatoes, hash brown, refrigerated, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% |
| 2343 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 19.00 mg | 5% |
| 2344 | Waffles, buttermilk, frozen, ready-to-heat | Baked Products | 19.00 mg | 5% |
| 2345 | Crackers, standard snack-type, regular | Baked Products | 18.00 mg | 4% |
| 2346 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 18.00 mg | 4% |
| 2347 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% |
| 2348 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 18.00 mg | 4% |
| 2349 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 18.00 mg | 4% |
| 2350 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 18.00 mg | 4% |
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