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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2701 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients, prepared with whole milk | Beverages | 14.00 mg | 3% |
| 2702 | Cookies, shortbread, reduced fat | Baked Products | 14.00 mg | 3% |
| 2703 | Infant formula, PBM PRODUCTS, store brand, soy, liquid concentrate, not reconstituted | Baby Foods | 14.00 mg | 3% |
| 2704 | Babyfood, vegetables, beets, strained | Baby Foods | 14.00 mg | 3% |
| 2705 | Milk, chocolate, fluid, commercial, reduced fat, with added calcium | Dairy and Egg Products | 14.00 mg | 3% |
| 2706 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 14.00 mg | 3% |
| 2707 | Fast foods, egg, scrambled | Fast Foods | 14.00 mg | 3% |
| 2708 | Grapes, muscadine, raw | Fruits and Fruit Juices | 14.00 mg | 3% |
| 2709 | Soup, tomato, canned, condensed | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 2710 | Pie, pumpkin, commercially prepared | Baked Products | 14.00 mg | 3% |
| 2711 | Pancakes plain, frozen, ready-to-heat (includes buttermilk) | Baked Products | 14.00 mg | 3% |
| 2712 | Cookies, vanilla sandwich with creme filling | Baked Products | 14.00 mg | 3% |
| 2713 | Babyfood, vegetables, squash, junior | Baby Foods | 14.00 mg | 3% |
| 2714 | Babyfood, vegetables, squash, strained | Baby Foods | 14.00 mg | 3% |
| 2715 | Pasta with Sliced Franks in Tomato Sauce, canned entree | Meals, Entrees, and Side Dishes | 14.00 mg | 3% |
| 2716 | Light Ice Cream, soft serve, blended with cookie pieces | Fast Foods | 14.00 mg | 3% |
| 2717 | McDONALD'S, Fruit 'n Yogurt Parfait | Fast Foods | 14.00 mg | 3% |
| 2718 | Soup, tomato, canned, condensed, reduced sodium | Soups, Sauces, and Gravies | 14.00 mg | 3% |
| 2719 | Zwieback | Baby Foods | 14.00 mg | 3% |
| 2720 | Milk, goat, fluid, with added vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 2721 | Babyfood, juice, orange and banana | Baby Foods | 14.00 mg | 3% |
| 2722 | Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 2723 | Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 2724 | Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D | Dairy and Egg Products | 14.00 mg | 3% |
| 2725 | Cheese, fontina | Dairy and Egg Products | 14.00 mg | 3% |
| 2726 | Ice creams, regular, low carbohydrate, vanilla | Sweets | 14.00 mg | 3% |
| 2727 | Turnips, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2728 | Pokeberry shoots, (poke), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2729 | Peas and carrots, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2730 | Carrot juice, canned | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2731 | Squash, winter, all varieties, raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2732 | Potatoes, scalloped, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2733 | Potatoes, canned, drained solids | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2734 | Potatoes, canned, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2735 | Pokeberry shoots, (poke), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2736 | Peppers, hot chili, green, canned, pods, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2737 | Peas and carrots, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2738 | Onion rings, breaded, par fried, frozen, unprepared | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2739 | Cabbage, kimchi | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2740 | Butterbur, (fuki), raw | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2741 | Peppers, hot chili, red, canned, excluding seeds, solids and liquids | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2742 | Mushrooms, shiitake, cooked, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2743 | Turnips, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2744 | Oranges, raw, with peel | Fruits and Fruit Juices | 14.00 mg | 3% |
| 2745 | Melon balls, frozen | Fruits and Fruit Juices | 14.00 mg | 3% |
| 2746 | CARRABBA'S ITALIAN GRILL, spaghetti with pomodoro sauce | Restaurant Foods | 14.00 mg | 3% |
| 2747 | T.G.I. FRIDAY'S, macaroni & cheese, from kid's menu | Restaurant Foods | 14.00 mg | 3% |
| 2748 | Potatoes, mashed, ready-to-eat | Vegetables and Vegetable Products | 14.00 mg | 3% |
| 2749 | Rice, white, long-grain, precooked or instant, enriched, dry | Cereal Grains and Pasta | 14.00 mg | 3% |
| 2750 | Snacks, fruit leather, pieces, with vitamin C | Snacks | 14.00 mg | 3% |
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