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 2451–2500 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2451 | Soup, black bean, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 17.00 mg | 4% |
| 2452 | Muffins, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 17.00 mg | 4% |
| 2453 | French toast, frozen, ready-to-heat | Baked Products | 17.00 mg | 4% |
| 2454 | Doughnuts, yeast-leavened, glazed, enriched (includes honey buns) | Baked Products | 17.00 mg | 4% |
| 2455 | Cookies, oatmeal, commercially prepared, special dietary | Baked Products | 17.00 mg | 4% |
| 2456 | Biscuits, plain or buttermilk, refrigerated dough, higher fat | Baked Products | 17.00 mg | 4% |
| 2457 | Biscuits, plain or buttermilk, frozen, baked | Baked Products | 17.00 mg | 4% |
| 2458 | Cream substitute, flavored, powdered | Dairy and Egg Products | 17.00 mg | 4% |
| 2459 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 17.00 mg | 4% |
| 2460 | BURGER KING, CROISSAN'WICH with Egg and Cheese | Fast Foods | 17.00 mg | 4% |
| 2461 | Cookie, with peanut butter filling, chocolate-coated | Baked Products | 17.00 mg | 4% |
| 2462 | Sauce, steak, tomato based | Soups, Sauces, and Gravies | 17.00 mg | 4% |
| 2463 | Blackberries, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2464 | Babyfood, prunes, without vitamin c, strained | Baby Foods | 17.00 mg | 4% |
| 2465 | Babyfood, vegetables, peas, strained | Baby Foods | 17.00 mg | 4% |
| 2466 | Yogurt, plain, low fat | Dairy and Egg Products | 17.00 mg | 4% |
| 2467 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2468 | Onion rings, breaded, par fried, frozen, prepared, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2469 | Yogurt parfait, lowfat, with fruit and granola | Fast Foods | 17.00 mg | 4% |
| 2470 | Nuts, coconut cream, canned, sweetened | Nut and Seed Products | 17.00 mg | 4% |
| 2471 | Peas, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2472 | Peas, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2473 | Potato puffs, frozen, oven-heated | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2474 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2475 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2476 | Chicken, meatless | Legumes and Legume Products | 17.00 mg | 4% |
| 2477 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 17.00 mg | 4% |
| 2478 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 17.00 mg | 4% |
| 2479 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 17.00 mg | 4% |
| 2480 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2481 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2482 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2483 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2484 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2485 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2486 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2487 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2488 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 17.00 mg | 4% |
| 2489 | Puddings, coconut cream, dry mix, instant | Sweets | 17.00 mg | 4% |
| 2490 | Egg custards, dry mix, prepared with 2% milk | Sweets | 17.00 mg | 4% |
| 2491 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2492 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% |
| 2493 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2494 | Kiwifruit, green, raw | Fruits and Fruit Juices | 17.00 mg | 4% |
| 2495 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 17.00 mg | 4% |
| 2496 | Candies, caramels | Sweets | 17.00 mg | 4% |
| 2497 | Bread, cheese | Baked Products | 17.00 mg | 4% |
| 2498 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 17.00 mg | 4% |
| 2499 | Puddings, all flavors except chocolate, low calorie, regular, dry mix | Sweets | 17.00 mg | 4% |
| 2500 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 17.00 mg | 4% |
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