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 3101–3150 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3101 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3102 | Parsnips, raw | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3103 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3104 | Ice creams, regular, low carbohydrate, chocolate | Sweets | 29.00 mg | 7% | USDA_SR |
| 3105 | Squash, winter, butternut, cooked, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3106 | Parsnips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3107 | Beans, snap, green, frozen, all styles, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3108 | Cheese, american cheddar, imitation | Dairy and Egg Products | 29.00 mg | 7% | USDA_SR |
| 3109 | Restaurant, Mexican, cheese enchilada | Restaurant Foods | 29.00 mg | 7% | USDA_SR |
| 3110 | Restaurant, family style, french fries | Restaurant Foods | 29.00 mg | 7% | USDA_SR |
| 3111 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3112 | Corn, sweet, white, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3113 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3114 | Squash, winter, butternut, cooked, baked, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3115 | Passion-fruit, (granadilla), purple, raw | Fruits and Fruit Juices | 29.00 mg | 7% | USDA_SR |
| 3116 | APPLEBEE'S, french fries | Restaurant Foods | 29.00 mg | 7% | USDA_SR |
| 3117 | Ice creams, chocolate | Sweets | 29.00 mg | 7% | USDA_SR |
| 3118 | Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar | Sweets | 29.00 mg | 7% | USDA_SR |
| 3119 | Corn, sweet, yellow, frozen, kernels on cob, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 29.00 mg | 7% | USDA_SR |
| 3120 | Frozen novelties, ice cream type, chocolate or caramel covered, with nuts | Sweets | 29.00 mg | 7% | USDA_SR |
| 3121 | Restaurant, Latino, tamale, corn | Restaurant Foods | 29.00 mg | 7% | USDA_SR |
| 3122 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% | USDA_SR |
| 3123 | Cracker, multigrain | Baked Products | 29.00 mg | 7% | CNF |
| 3124 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 3125 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 29.00 mg | 7% | CNF |
| 3126 | Dessert, frozen, ice cream sandwich | Sweets | 29.00 mg | 7% | CNF |
| 3127 | Cheese, processed product, cheddar, spread | Dairy and Egg Products | 29.00 mg | 7% | CNF |
| 3128 | Tamale, corn | Mixed Dishes | 29.00 mg | 7% | CNF |
| 3129 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 29.00 mg | 7% | CNF |
| 3130 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3131 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 29.00 mg | 7% | CNF |
| 3132 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3133 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3134 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 29.00 mg | 7% | CNF |
| 3135 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 29.00 mg | 7% | CNF |
| 3136 | Cheese, cheddar, imitation | Dairy and Egg Products | 29.00 mg | 7% | CNF |
| 3137 | Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 3138 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 29.00 mg | 7% | CNF |
| 3139 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 29.00 mg | 7% | CNF |
| 3140 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% | CNF |
| 3141 | Dessert, frozen, ice cream, chocolate | Sweets | 29.00 mg | 7% | CNF |
| 3142 | Candies, bars, 3 Musketeers | Sweets | 29.00 mg | 7% | CNF |
| 3143 | Leavening agent, baking powder, low sodium | Baked Products | 29.00 mg | 7% | CNF |
| 3144 | Cookie, coconut macaroon | Baked Products | 29.00 mg | 7% | CNF |
| 3145 | Cookie, chocolate chip, soft type, commercial | Baked Products | 29.00 mg | 7% | CNF |
| 3146 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 29.00 mg | 7% | CNF |
| 3147 | Hummus, homemade | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 3148 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 3149 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3150 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
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