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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2401 | Squash, summer, zucchini, includes skin, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2402 | Salsify, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2403 | Potatoes, frozen, french fried, par fried, extruded, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2404 | Kale, frozen, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2405 | Beets, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2406 | Beans, snap, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2407 | Pineapple, canned, water pack, solids and liquids | Fruits and Fruit Juices | 18.00 mg | 4% |
| 2408 | Meatballs, meatless | Legumes and Legume Products | 18.00 mg | 4% |
| 2409 | APPLEBEE'S, chili | Restaurant Foods | 18.00 mg | 4% |
| 2410 | Rice mix, white and wild, flavored, unprepared | Meals, Entrees, and Side Dishes | 18.00 mg | 4% |
| 2411 | Pasta, cooked, unenriched, without added salt | Cereal Grains and Pasta | 18.00 mg | 4% |
| 2412 | Desserts, rennin, tablets, unsweetened | Sweets | 18.00 mg | 4% |
| 2413 | Puddings, chocolate, ready-to-eat | Sweets | 18.00 mg | 4% |
| 2414 | Nuts, chestnuts, japanese, boiled and steamed | Nut and Seed Products | 18.00 mg | 4% |
| 2415 | Mushrooms, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2416 | Potatoes, mashed, home-prepared, whole milk and butter added | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2417 | Corn, sweet, white, frozen, kernels cut off cob, unprepared | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2418 | Chrysanthemum, garland, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2419 | Sweet potato, cooked, boiled, without skin | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2420 | Corn, sweet, yellow, frozen, kernels cut off cob, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 18.00 mg | 4% |
| 2421 | Rhubarb, frozen, uncooked | Fruits and Fruit Juices | 18.00 mg | 4% |
| 2422 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 18.00 mg | 4% |
| 2423 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 18.00 mg | 4% |
| 2424 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 18.00 mg | 4% |
| 2425 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 18.00 mg | 4% |
| 2426 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 18.00 mg | 4% |
| 2427 | Candies, confectioner's coating, yogurt | Sweets | 18.00 mg | 4% |
| 2428 | Beverages, cocoa mix, with aspartame, powder, prepared with water | Beverages | 17.00 mg | 4% |
| 2429 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 17.00 mg | 4% |
| 2430 | Pie crust, standard-type, frozen, ready-to-bake, enriched, baked | Baked Products | 17.00 mg | 4% |
| 2431 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 17.00 mg | 4% |
| 2432 | French toast, prepared from recipe, made with low fat (2%) milk | Baked Products | 17.00 mg | 4% |
| 2433 | Doughnuts, cake-type, plain, sugared or glazed | Baked Products | 17.00 mg | 4% |
| 2434 | Doughnuts, cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 17.00 mg | 4% |
| 2435 | Cake, coffeecake, fruit | Baked Products | 17.00 mg | 4% |
| 2436 | Bread, white, prepared from recipe, made with nonfat dry milk | Baked Products | 17.00 mg | 4% |
| 2437 | Bread, cornbread, dry mix, prepared with 2% milk, 80% margarine, and eggs | Baked Products | 17.00 mg | 4% |
| 2438 | Biscuits, plain or buttermilk, refrigerated dough, lower fat, baked | Baked Products | 17.00 mg | 4% |
| 2439 | Beverages, Malted drink mix, chocolate, with added nutrients, powder, prepared with whole milk | Beverages | 17.00 mg | 4% |
| 2440 | Sauce, cocktail, ready-to-serve | Soups, Sauces, and Gravies | 17.00 mg | 4% |
| 2441 | Cherimoya, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2442 | Apple juice, frozen concentrate, unsweetened, undiluted, without added ascorbic acid | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2443 | Corn dogs, frozen, prepared | Meals, Entrees, and Side Dishes | 17.00 mg | 4% |
| 2444 | Macaroni and cheese, frozen entree | Meals, Entrees, and Side Dishes | 17.00 mg | 4% |
| 2445 | Macaroni and cheese, dry mix, prepared with 2% milk and 80% stick margarine from dry mix | Meals, Entrees, and Side Dishes | 17.00 mg | 4% |
| 2446 | Light Ice Cream, soft serve, blended with milk chocolate candies | Fast Foods | 17.00 mg | 4% |
| 2447 | McDONALD'S, McFLURRY with M&M'S CANDIES | Fast Foods | 17.00 mg | 4% |
| 2448 | Beverages, Malted drink mix, natural, powder, prepared with whole milk | Beverages | 17.00 mg | 4% |
| 2449 | Guavas, strawberry, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2450 | Figs, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
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