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 2401–2450 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Fast foods, dessert, ice cream, light, vanilla, soft serve with cone | Fast Foods | 13.00 mg | 3% |
| 2402 | Fast foods, hot dog, plain | Fast Foods | 13.00 mg | 3% |
| 2403 | Milk, fluid, chocolate, partly skimmed, 1% M.F. | Dairy and Egg Products | 13.00 mg | 3% |
| 2404 | Mangosteen, canned, syrup pack | Fruits and fruit juices | 13.00 mg | 3% |
| 2405 | Snacks, RICE KRISPIES SQUARES | Snacks | 13.00 mg | 3% |
| 2406 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 2407 | Hot chocolate, rich, mix, powder, prepared with water | Beverages | 13.00 mg | 3% |
| 2408 | Soup, broccoli cheese, canned, condensed | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 2409 | Soup, cream, mushroom, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 2410 | Milk, fluid, buttermilk, cultured, 2% M.F. | Dairy and Egg Products | 13.00 mg | 3% |
| 2411 | Sauerkraut, canned, low sodium | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2412 | Dessert, pudding, chocolate, dry mix, instant, prepared with whole milk | Sweets | 13.00 mg | 3% |
| 2413 | Mushroom, portabella (portobello), grilled | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2414 | Sauce, sweet and sour, homemade | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 2415 | Fast foods, Miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% |
| 2416 | Beans, snap (Italian, green or yellow), canned, drained solids, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2417 | Beans, snap (Italian, green or yellow), canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2418 | Broccoli, frozen, chopped, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2419 | Mustard greens, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2420 | Mustard greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2421 | Peas and onions, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2422 | Squash, summer, zucchini, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2423 | Squash, winter, all varieties, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2424 | Squash, winter, hubbard, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2425 | Potato, scalloped, dry mix, prepared with water, 2% milk and margarine | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2426 | Cake, yellow (plus streusel), pudding-type, dry mix, prepared, with icing | Baked Products | 13.00 mg | 3% |
| 2427 | Cake, white, pudding-type, dry mix, prepared, with chocolate icing | Baked Products | 13.00 mg | 3% |
| 2428 | Egg Benedict | Dairy and Egg Products | 13.00 mg | 3% |
| 2429 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 13.00 mg | 3% |
| 2430 | Mushroom, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2431 | Yogourt, plain, fat free (0-0.5% MF) | Dairy and Egg Products | 13.00 mg | 3% |
| 2432 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 13.00 mg | 3% |
| 2433 | Yogourt, Greek style, plain, rich (8-12% M.F.) | Dairy and Egg Products | 13.00 mg | 3% |
| 2434 | Salad dressing, honey mustard, fat free | Fats and Oils | 13.00 mg | 3% |
| 2435 | Yogourt, plain, fat free, with added Vitamin D (0-0.5% MF) | Dairy and Egg Products | 13.00 mg | 3% |
| 2436 | Yogourt, fruit flavoured, fat free, with added Vitamin D (0-0.5% M.F.) | Dairy and Egg Products | 13.00 mg | 3% |
| 2437 | Cookie, butter or sugar, with chocolate icing or filling | Baked Products | 13.00 mg | 3% |
| 2438 | Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 13.00 mg | 3% |
| 2439 | Rice, spanish rice mix, prepared | Mixed Dishes | 13.00 mg | 3% |
| 2440 | Rice, Spanish rice | Mixed Dishes | 13.00 mg | 3% |
| 2441 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 13.00 mg | 3% |
| 2442 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting), baked | Baked Products | 12.00 mg | 3% |
| 2443 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 12.00 mg | 3% |
| 2444 | Egg, chicken, Western omelet, with peppers, onion and ham | Dairy and Egg Products | 12.00 mg | 3% |
| 2445 | Plant-based beverage, soy, enriched, all flavours | Beverages | 12.00 mg | 3% |
| 2446 | Sandwich, egg salad, homemade | Mixed Dishes | 12.00 mg | 3% |
| 2447 | Plant-based beverage, soy, enriched, all flavours, reduced fat | Beverages | 12.00 mg | 3% |
| 2448 | Yogourt, vanilla flavoured, fat free (0-0.5% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 2449 | Yogourt, fruit flavoured, fat free (0-0.5% M.F.), with added fibre and Vitamin D | Dairy and Egg Products | 12.00 mg | 3% |
| 2450 | Yogourt, plain, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
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