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 2801–2850 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2801 | Egg, whole, cooked, fried | Dairy and Egg Products | 13.00 mg | 3% |
| 2802 | Macaroni and Cheese, canned, microwavable | Meals, Entrees, and Side Dishes | 13.00 mg | 3% |
| 2803 | McDONALD'S, Hotcakes (with 2 pats margarine & syrup) | Fast Foods | 13.00 mg | 3% |
| 2804 | McDONALD'S, Deluxe Breakfast, with syrup and margarine | Fast Foods | 13.00 mg | 3% |
| 2805 | Fast foods, vanilla, light, soft-serve ice cream, with cone | Fast Foods | 13.00 mg | 3% |
| 2806 | Shake, fast food, vanilla | Beverages | 13.00 mg | 3% |
| 2807 | Cereals, MALT-O-MEAL, Farina Hot Wheat Cereal, dry | Breakfast Cereals | 13.00 mg | 3% |
| 2808 | Pie, vanilla cream, prepared from recipe | Baked Products | 13.00 mg | 3% |
| 2809 | Muffins, blueberry, dry mix | Baked Products | 13.00 mg | 3% |
| 2810 | Cake, pineapple upside-down, prepared from recipe | Baked Products | 13.00 mg | 3% |
| 2811 | Bread, stuffing, cornbread, dry mix, prepared | Baked Products | 13.00 mg | 3% |
| 2812 | Babyfood, dinner, mixed vegetable, junior | Baby Foods | 13.00 mg | 3% |
| 2813 | Babyfood, vegetables, sweet potatoes strained | Baby Foods | 13.00 mg | 3% |
| 2814 | Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D | Dairy and Egg Products | 13.00 mg | 3% |
| 2815 | Egg, turkey, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% |
| 2816 | Egg, quail, whole, fresh, raw | Dairy and Egg Products | 13.00 mg | 3% |
| 2817 | POPEYES, biscuit | Fast Foods | 13.00 mg | 3% |
| 2818 | Fast foods, miniature cinnamon rolls | Fast Foods | 13.00 mg | 3% |
| 2819 | McDONALD'S, Vanilla Reduced Fat Ice Cream Cone | Fast Foods | 13.00 mg | 3% |
| 2820 | Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch | Baked Products | 13.00 mg | 3% |
| 2821 | Cookies, gluten-free, vanilla sandwich, with creme filling | Baked Products | 13.00 mg | 3% |
| 2822 | Sauce, worcestershire | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 2823 | Soup, vegetable soup, condensed, low sodium, prepared with equal volume water | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 2824 | Milk, chocolate, fat free, with added vitamin A and vitamin D | Dairy and Egg Products | 13.00 mg | 3% |
| 2825 | Milk, producer, fluid, 3.7% milkfat | Dairy and Egg Products | 13.00 mg | 3% |
| 2826 | Soup, broccoli cheese, canned, condensed, commercial | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 2827 | Soup, cream of potato, canned, condensed | Soups, Sauces, and Gravies | 13.00 mg | 3% |
| 2828 | Dressing, honey mustard, fat-free | Fats and Oils | 13.00 mg | 3% |
| 2829 | Milk, chocolate, lowfat, reduced sugar | Dairy and Egg Products | 13.00 mg | 3% |
| 2830 | Yogurt, fruit, low fat,9 g protein/8 oz | Dairy and Egg Products | 13.00 mg | 3% |
| 2831 | Milk, chocolate, lowfat, with added vitamin A and vitamin D | Dairy and Egg Products | 13.00 mg | 3% |
| 2832 | Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | Dairy and Egg Products | 13.00 mg | 3% |
| 2833 | Milk, filled, fluid, with lauric acid oil | Dairy and Egg Products | 13.00 mg | 3% |
| 2834 | Milk, filled, fluid, with blend of hydrogenated vegetable oils | Dairy and Egg Products | 13.00 mg | 3% |
| 2835 | Cheese, tilsit | Dairy and Egg Products | 13.00 mg | 3% |
| 2836 | Squash, winter, hubbard, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2837 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2838 | Peas and onions, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2839 | Mustard greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2840 | Mustard greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2841 | Squash, winter, all varieties, cooked, baked, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2842 | Squash, winter, all varieties, cooked, baked, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2843 | Sweet potato, cooked, candied, home-prepared | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2844 | Sweet potato, canned, syrup pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2845 | Peas and onions, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2846 | Cabbage, chinese (pe-tsai), raw | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2847 | Broccoli, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% |
| 2848 | Peaches, dried, sulfured, stewed, without added sugar | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2849 | Loquats, raw | Fruits and Fruit Juices | 13.00 mg | 3% |
| 2850 | Spanish rice mix, dry mix, prepared (with canola/vegetable oil blend or diced tomatoes and margarine) | Meals, Entrees, and Side Dishes | 13.00 mg | 3% |
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