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 2651–2700 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2651 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2652 | Potatoes, hash brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2653 | Peas, green, canned, seasoned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2654 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2655 | Cabbage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2656 | Beans, shellie, canned, solids and liquids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2657 | Pineapple, canned, extra heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% |
| 2658 | Yogurt, fruit variety, nonfat | Dairy and Egg Products | 15.00 mg | 4% |
| 2659 | Cabbage, mustard, salted | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2660 | Babyfood, vegetable and brown rice, strained | Baby Foods | 15.00 mg | 4% |
| 2661 | Macaroni and cheese, box mix with cheese sauce, prepared | Meals, Entrees, and Side Dishes | 15.00 mg | 4% |
| 2662 | Ice creams, chocolate, light, no sugar added | Sweets | 15.00 mg | 4% |
| 2663 | Corn, sweet, white, canned, cream style, regular pack | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2664 | Corn, sweet, yellow, canned, no salt added, solids and liquids (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2665 | Cabbage, common (danish, domestic, and pointed types), stored, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2666 | Cabbage, common (danish, domestic, and pointed types), freshly harvest, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2667 | Potato salad, home-prepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2668 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2669 | Mushrooms, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2670 | Pears, dried, sulfured, stewed, with added sugar | Fruits and Fruit Juices | 15.00 mg | 4% |
| 2671 | Vegetables, mixed (corn, lima beans, peas, green beans, carrots) canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2672 | Tomato sauce, canned, no salt added | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2673 | ON THE BORDER, Mexican rice | Restaurant Foods | 15.00 mg | 4% |
| 2674 | Puddings, coconut cream, dry mix, regular | Sweets | 15.00 mg | 4% |
| 2675 | Puddings, chocolate, ready-to-eat, fat free | Sweets | 15.00 mg | 4% |
| 2676 | Peppers, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2677 | Cabbage, common, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2678 | Endive, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 2679 | Prunes, canned, heavy syrup pack, solids and liquids | Fruits and Fruit Juices | 15.00 mg | 4% |
| 2680 | Java-plum, (jambolan), raw | Fruits and Fruit Juices | 15.00 mg | 4% |
| 2681 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 15.00 mg | 4% |
| 2682 | Raspberries, puree, seedless | Fruits and Fruit Juices | 15.00 mg | 4% |
| 2683 | Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS | Fruits and Fruit Juices | 15.00 mg | 4% |
| 2684 | Pineapple, canned, juice pack, drained | Fruits and Fruit Juices | 15.00 mg | 4% |
| 2685 | Lemon peel, raw | Fruits and Fruit Juices | 15.00 mg | 4% |
| 2686 | Babyfood, rice and apples, dry | Baby Foods | 15.00 mg | 4% |
| 2687 | Salad dressing, blue or roquefort cheese dressing, fat-free | Fats and Oils | 15.00 mg | 4% |
| 2688 | Babyfood, apple yogurt dessert, strained | Baby Foods | 15.00 mg | 4% |
| 2689 | Pastry, Pastelitos de Guava (guava pastries) | Baked Products | 15.00 mg | 4% |
| 2690 | Pie crust, deep dish, frozen, unbaked, made with enriched flour | Baked Products | 15.00 mg | 4% |
| 2691 | Pie crust, standard-type, prepared from recipe, baked | Baked Products | 14.00 mg | 3% |
| 2692 | Pie, mince, prepared from recipe | Baked Products | 14.00 mg | 3% |
| 2693 | Muffins, corn, toaster-type | Baked Products | 14.00 mg | 3% |
| 2694 | Cookies, vanilla wafers, lower fat | Baked Products | 14.00 mg | 3% |
| 2695 | Cookies, shortbread, commercially prepared, plain | Baked Products | 14.00 mg | 3% |
| 2696 | Bread, banana, prepared from recipe, made with margarine | Baked Products | 14.00 mg | 3% |
| 2697 | CAMPBELL'S, Tomato Soup, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 2698 | Split pea soup, canned, reduced sodium, prepared with water or ready-to serve | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 2699 | Sauce, homemade, white, thick | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 2700 | Sauce, homemade, white, medium | Soups, Sauces, and Gravies | 14.00 mg | 3% |
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