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 2751–2800 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2751 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 34.00 mg | 8% | USDA_SR |
| 2752 | Cheese, parmesan, grated | Dairy and Egg Products | 34.00 mg | 8% | USDA_SR |
| 2753 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 34.00 mg | 8% | USDA_SR |
| 2754 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 34.00 mg | 8% | USDA_SR |
| 2755 | TACO BELL, Bean Burrito | Fast Foods | 34.00 mg | 8% | USDA_SR |
| 2756 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2757 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2758 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 34.00 mg | 8% | USDA_SR |
| 2759 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 34.00 mg | 8% | USDA_SR |
| 2760 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2761 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2762 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2763 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2764 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2765 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2766 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mg | 8% | USDA_SR |
| 2767 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 34.00 mg | 8% | USDA_SR |
| 2768 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 2769 | Macaroni and cheese, box mix with cheese sauce, unprepared | Mixed Dishes | 34.00 mg | 8% | CNF |
| 2770 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 34.00 mg | 8% | CNF |
| 2771 | Cheese, processed product, Swiss, slices | Dairy and Egg Products | 34.00 mg | 8% | CNF |
| 2772 | Fiddlehead greens (ferns), raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2773 | Fast foods, mexican, burrito with beans and cheese | Fast Foods | 34.00 mg | 8% | CNF |
| 2774 | Doughnut (donut), cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% | CNF |
| 2775 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 2776 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% | CNF |
| 2777 | Winged beans (goa bean), green, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2778 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil and animal fat | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2779 | Potato, O'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2780 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2781 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mg | 8% | CNF |
| 2782 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% | CNF |
| 2783 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% | CNF |
| 2784 | Egg, chicken, dried, whole | Dairy and Egg Products | 34.00 mg | 8% | CNF |
| 2785 | Cheese, parmesan, dry grated | Dairy and Egg Products | 34.00 mg | 8% | CNF |
| 2786 | Plantains, ripe, raw | Fruits and Fruit Juices | 33.93 mg | 8% | USDA_FF |
| 2787 | Flour, cassava | Vegetables and Vegetable Products | 33.56 mg | 8% | USDA_FF |
| 2788 | Cheese, swiss | Dairy and Egg Products | 33.40 mg | 8% | USDA_FF |
| 2789 | Cheese, swiss | Dairy and Egg Products | 33.40 mg | 8% | USDA_FF |
| 2790 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 33.30 mg | 8% | USDA_FF |
| 2791 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 33.00 mg | 8% | USDA_SR |
| 2792 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 33.00 mg | 8% | USDA_SR |
| 2793 | Rolls, dinner, oat bran | Baked Products | 33.00 mg | 8% | USDA_SR |
| 2794 | English muffins, whole grain white | Baked Products | 33.00 mg | 8% | USDA_SR |
| 2795 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 33.00 mg | 8% | USDA_SR |
| 2796 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 33.00 mg | 8% | USDA_SR |
| 2797 | Capers, canned | Spices and Herbs | 33.00 mg | 8% | USDA_SR |
| 2798 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 33.00 mg | 8% | USDA_SR |
| 2799 | Cheese, swiss | Dairy and Egg Products | 33.00 mg | 8% | USDA_SR |
| 2800 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 33.00 mg | 8% | USDA_SR |
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