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 2701–2750 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2701 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 35.00 mg | 8% | USDA_SR |
| 2702 | Macaroni or noodles with cheese, made from reduced fat packaged mix, unprepared | Meals, Entrees, and Side Dishes | 35.00 mg | 8% | USDA_SR |
| 2703 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 2704 | Rice flour, white, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 2705 | Pasta mix, classic cheeseburger macaroni, unprepared | Meals, Entrees, and Side Dishes | 35.00 mg | 8% | USDA_SR |
| 2706 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 2707 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 35.00 mg | 8% | USDA_SR |
| 2708 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 35.00 mg | 8% | USDA_SR |
| 2709 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 35.00 mg | 8% | USDA_SR |
| 2710 | Raisins, golden, seedless | Fruits and Fruit Juices | 35.00 mg | 8% | USDA_SR |
| 2711 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% | USDA_SR |
| 2712 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 35.00 mg | 8% | CNF |
| 2713 | Bread, made with milk, commercial | Baked Products | 35.00 mg | 8% | CNF |
| 2714 | Pasta mix, classic cheeseburger macaroni, unprepared | Mixed Dishes | 35.00 mg | 8% | CNF |
| 2715 | Cookie, oatmeal sandwich, cream filling | Baked Products | 35.00 mg | 8% | CNF |
| 2716 | Snacks, pretzels, hard, chocolate coated | Snacks | 35.00 mg | 8% | CNF |
| 2717 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% | CNF |
| 2718 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% | CNF |
| 2719 | Cheese, processed product, cheddar, loaf | Dairy and Egg Products | 35.00 mg | 8% | CNF |
| 2720 | Coffee latte, prepared with whole milk | Beverages | 35.00 mg | 8% | CNF |
| 2721 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% | CNF |
| 2722 | Cheese, cheddar, reduced fat (18%) | Dairy and Egg Products | 35.00 mg | 8% | CNF |
| 2723 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 35.00 mg | 8% | CNF |
| 2724 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 35.00 mg | 8% | CNF |
| 2725 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 35.00 mg | 8% | CNF |
| 2726 | Grains, rice flour, white | Cereals, Grains and Pasta | 35.00 mg | 8% | CNF |
| 2727 | Snacks, pretzels, hard, plain, unsalted | Snacks | 35.00 mg | 8% | CNF |
| 2728 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% | CNF |
| 2729 | Refried beans, canned | Legumes and Legume Products | 35.00 mg | 8% | CNF |
| 2730 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 8% | CNF |
| 2731 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 35.00 mg | 8% | CNF |
| 2732 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% | CNF |
| 2733 | Raisin, golden seedless | Fruits and fruit juices | 35.00 mg | 8% | CNF |
| 2734 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 35.00 mg | 8% | CNF |
| 2735 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 35.00 mg | 8% | CNF |
| 2736 | Cheese, parmesan, grated | Dairy and Egg Products | 34.90 mg | 8% | USDA_FF |
| 2737 | Cheese, pasteurized process cheese food or product, American, singles | Dairy and Egg Products | 34.60 mg | 8% | USDA_FF |
| 2738 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% | USDA_SR |
| 2739 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 34.00 mg | 8% | USDA_SR |
| 2740 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% | USDA_SR |
| 2741 | Cookies, oatmeal, with raisins | Baked Products | 34.00 mg | 8% | USDA_SR |
| 2742 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 34.00 mg | 8% | USDA_SR |
| 2743 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 34.00 mg | 8% | USDA_SR |
| 2744 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% | USDA_SR |
| 2745 | Bread, oat bran, toasted | Baked Products | 34.00 mg | 8% | USDA_SR |
| 2746 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 34.00 mg | 8% | USDA_SR |
| 2747 | Egg, whole, dried | Dairy and Egg Products | 34.00 mg | 8% | USDA_SR |
| 2748 | Fast foods, burrito, with beans and cheese | Fast Foods | 34.00 mg | 8% | USDA_SR |
| 2749 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 34.00 mg | 8% | USDA_SR |
| 2750 | Gravy, brown, dry | Soups, Sauces, and Gravies | 34.00 mg | 8% | USDA_SR |
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