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 2501–2550 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2501 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2502 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 12.00 mg | 3% |
| 2503 | Hot chocolate, mix, powder, prepared with water | Beverages | 12.00 mg | 3% |
| 2504 | Strawberry flavour mix, powder, with whole milk | Beverages | 12.00 mg | 3% |
| 2505 | Bread stuffing, dry mix, prepared | Baked Products | 12.00 mg | 3% |
| 2506 | Cake, angel food, commercial | Baked Products | 12.00 mg | 3% |
| 2507 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 12.00 mg | 3% |
| 2508 | Cake, white, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% |
| 2509 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% |
| 2510 | Cookie, butter, commercial | Baked Products | 12.00 mg | 3% |
| 2511 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 12.00 mg | 3% |
| 2512 | Cookie, sugar, homemade, made with margarine | Baked Products | 12.00 mg | 3% |
| 2513 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 12.00 mg | 3% |
| 2514 | Cream puff, homemade, shell only, includes eclair | Baked Products | 12.00 mg | 3% |
| 2515 | Doughnut (donut), French cruller, glazed | Baked Products | 12.00 mg | 3% |
| 2516 | Muffin, blueberry, toaster-type | Baked Products | 12.00 mg | 3% |
| 2517 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 12.00 mg | 3% |
| 2518 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% |
| 2519 | Pie crust, standard type, homemade, unbaked | Baked Products | 12.00 mg | 3% |
| 2520 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 12.00 mg | 3% |
| 2521 | Sweets, confectioner's coating / chips, white chocolate | Sweets | 12.00 mg | 3% |
| 2522 | Dessert, frozen, ice cream, French vanilla, soft serve | Sweets | 12.00 mg | 3% |
| 2523 | Dessert, pudding, coconut, dry mix, instant, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 2524 | Dessert, pudding, coconut, dry mix, regular, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 2525 | Dessert, rennin, vanilla, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 2526 | Dessert, flan, caramel custard, dry mix, prepared with 2% milk | Sweets | 12.00 mg | 3% |
| 2527 | Dessert, flan, caramel custard, dry mix, prepared with whole milk | Sweets | 12.00 mg | 3% |
| 2528 | Grains, rice, white with pasta and seasonings, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 2529 | Grains, rice, white, long-grain, regular, cooked | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 2530 | Grains, rice, white, long-grain, regular, cooked, salted | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 2531 | Fast foods, breakfast, french toast with butter | Fast Foods | 12.00 mg | 3% |
| 2532 | Sauce, plum, ready-to-serve | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2533 | Cucumber, peeled, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2534 | Tomato, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2535 | Pasta, rice noodles, dry | Cereals, Grains and Pasta | 12.00 mg | 3% |
| 2536 | Sauce, chili, peppers, hot, chili, mature red, canned | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2537 | Sauce, chili, peppers, hot, chili, immature green, canned | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2538 | Sauce, tomato chili sauce, bottled, salted | Soups, Sauces and Gravies | 12.00 mg | 3% |
| 2539 | Pineapple, raw, traditional varieties | Fruits and fruit juices | 12.00 mg | 3% |
| 2540 | Pineapple, raw, extra sweet variety | Fruits and fruit juices | 12.00 mg | 3% |
| 2541 | Lettuce, red leaf | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2542 | Pepper, sweet, red, sauteed | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2543 | Cabbage, japanese style, fresh, pickled | Vegetables and Vegetable Products | 12.00 mg | 3% |
| 2544 | Meatless, chicken, breaded, fried | Legumes and Legume Products | 12.00 mg | 3% |
| 2545 | Vinegar, balsamic | Spices and Herbs | 12.00 mg | 3% |
| 2546 | Toaster pastry, fruit, toasted (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% |
| 2547 | Kefir, (2-3.9% M.F.) | Dairy and Egg Products | 12.00 mg | 3% |
| 2548 | Salad dressing, honey mustard, calorie-reduced | Fats and Oils | 12.00 mg | 3% |
| 2549 | Plant-based beverage, soy, enriched, chocolate | Beverages | 12.00 mg | 3% |
| 2550 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 12.00 mg | 3% |
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