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 3201–3250 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3201 | Potatoes, hash brown, frozen, plain, prepared, pan fried in canola oil | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3202 | Celtuce, raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3203 | Beans, snap, green, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3204 | Tennis Bread, plain (Apache) | American Indian/Alaska Native Foods | 28.00 mg | 7% | USDA_SR |
| 3205 | Corn, sweet, yellow, frozen, kernels, cut off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3206 | Leeks, (bulb and lower leaf-portion), raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3207 | Babyfood, cereal, brown rice, dry, instant | Baby Foods | 28.00 mg | 7% | USDA_SR |
| 3208 | Cereals ready-to-eat, frosted oat cereal with marshmallows | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 3209 | T.G.I. FRIDAY'S, classic sirloin steak (10 oz) | Restaurant Foods | 28.00 mg | 7% | USDA_SR |
| 3210 | Noodles, japanese, somen, dry | Cereal Grains and Pasta | 28.00 mg | 7% | USDA_SR |
| 3211 | Candies, WHATCHAMACALLIT Candy Bar | Sweets | 28.00 mg | 7% | USDA_SR |
| 3212 | Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 3213 | Plantains, green, boiled | Fruits and Fruit Juices | 28.00 mg | 7% | USDA_SR |
| 3214 | Snacks, corn-based, extruded, onion-flavor | Snacks | 28.00 mg | 7% | USDA_SR |
| 3215 | Bread, potato | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3216 | Crackers, cheese, sandwich-type with cheese filling | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3217 | Frozen novelties, ice cream type, vanilla ice cream, light, no sugar added, chocolate coated | Sweets | 28.00 mg | 7% | USDA_SR |
| 3218 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 28.00 mg | 7% | USDA_SR |
| 3219 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3220 | Crackers, cream, La Moderna Rikis Cream Crackers | Baked Products | 28.00 mg | 7% | USDA_SR |
| 3221 | Babyfood, snack, biscuit, rice | Babyfoods | 28.00 mg | 7% | CNF |
| 3222 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 28.00 mg | 7% | CNF |
| 3223 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 28.00 mg | 7% | CNF |
| 3224 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 28.00 mg | 7% | CNF |
| 3225 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 3226 | Bread, potato | Baked Products | 28.00 mg | 7% | CNF |
| 3227 | Muffin, chocolate chip, commercial | Baked Products | 28.00 mg | 7% | CNF |
| 3228 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 3229 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 3230 | Cheese, provolone, reduced fat | Dairy and Egg Products | 28.00 mg | 7% | CNF |
| 3231 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 28.00 mg | 7% | CNF |
| 3232 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
| 3233 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 28.00 mg | 7% | CNF |
| 3234 | Chili con carne with beans, canned | Mixed Dishes | 28.00 mg | 7% | CNF |
| 3235 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 28.00 mg | 7% | CNF |
| 3236 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 28.00 mg | 7% | CNF |
| 3237 | Fast foods, mexican, tostada with guacamole | Fast Foods | 28.00 mg | 7% | CNF |
| 3238 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 28.00 mg | 7% | CNF |
| 3239 | Candies, bars, Whatchamacallit | Sweets | 28.00 mg | 7% | CNF |
| 3240 | Snacks, corn-based, extruded, onion | Snacks | 28.00 mg | 7% | CNF |
| 3241 | Pancake, plain (includes buttermilk), dry mix, complete, unprepared | Baked Products | 28.00 mg | 7% | CNF |
| 3242 | English muffin, raisin-cinnamon, (apple cinnamon) toasted | Baked Products | 28.00 mg | 7% | CNF |
| 3243 | English muffin, plain (also sourdough), toasted | Baked Products | 28.00 mg | 7% | CNF |
| 3244 | Cookie, oatmeal (with or without raisins), refrigerated dough | Baked Products | 28.00 mg | 7% | CNF |
| 3245 | Bread, wheat germ | Baked Products | 28.00 mg | 7% | CNF |
| 3246 | Bagel, cinnamon-raisin | Baked Products | 28.00 mg | 7% | CNF |
| 3247 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 28.00 mg | 7% | CNF |
| 3248 | Beans, baked, canned, with wieners | Legumes and Legume Products | 28.00 mg | 7% | CNF |
| 3249 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 28.00 mg | 7% | CNF |
| 3250 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | CNF |
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