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 3151–3200 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3151 | Parsnip, raw | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3152 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3153 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 3154 | Passion fruit, purple, raw | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3155 | Jackfruit, raw | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3156 | Fig, dried, cooked | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3157 | Avocado, raw, california | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3158 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 3159 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 3160 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 3161 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 3162 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 29.00 mg | 7% | CNF |
| 3163 | Cheese, gouda | Dairy and Egg Products | 29.00 mg | 7% | CNF |
| 3164 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 29.00 mg | 7% | CNF |
| 3165 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 28.41 mg | 7% | USDA_FF |
| 3166 | Beans, snap, green, raw | Vegetables and Vegetable Products | 28.21 mg | 7% | USDA_FF |
| 3167 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 28.00 mg | 7% | USDA_FF |
| 3168 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 28.00 mg | 7% | USDA_FF |
| 3169 | Beans, baked, canned, with franks | Legumes and Legume Products | 28.00 mg | 7% | USDA_SR |
| 3170 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3171 | Cookies, oatmeal, refrigerated dough | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3172 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 3173 | Cereals ready-to-eat, MALT-O-MEAL, Honey BUZZERS | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 3174 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 28.00 mg | 7% | USDA_SR |
| 3175 | Babyfood, cereal, mixed, with honey, prepared with whole milk | Baby Foods | 28.00 mg | 7% | USDA_SR |
| 3176 | Ice cream, bar or stick, chocolate covered | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3177 | LITTLE CAESARS 14" Cheese Pizza, Thin Crust | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3178 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 3179 | Pancakes, plain, dry mix, complete (includes buttermilk) | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3180 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3181 | Bread, raisin, enriched, toasted | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3182 | Bagels, cinnamon-raisin | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3183 | Cheese, provolone, reduced fat | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3184 | Cheese, mexican, queso anejo | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3185 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 28.00 mg | 7% | USDA_SR |
| 3186 | LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3187 | Cookies, Marie biscuit | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3188 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 3189 | Babyfood, pretzels | Baby Foods | 28.00 mg | 7% | USDA_SR |
| 3190 | Cheese food, pasteurized process, swiss | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3191 | Cheese, provolone | Dairy and Egg Products | 28.00 mg | 7% | USDA_SR |
| 3192 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 28.00 mg | 7% | USDA_SR |
| 3193 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3194 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3195 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3196 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3197 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3198 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 28.00 mg | 7% | USDA_SR |
| 3199 | Potatoes, baked, flesh and skin, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3200 | Potatoes, baked, flesh and skin, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
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