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 3451–3500 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3451 | Fast foods, mexican, taco salad | Fast Foods | 26.00 mg | 6% | CNF |
| 3452 | Grains, wheat flour, white, cake flour | Cereals, Grains and Pasta | 26.00 mg | 6% | CNF |
| 3453 | Roll, dinner, plain (also brown and serve), commercial | Baked Products | 26.00 mg | 6% | CNF |
| 3454 | Tortilla, ready-to-bake / fry, flour | Baked Products | 26.00 mg | 6% | CNF |
| 3455 | Pie, pecan, homemade | Baked Products | 26.00 mg | 6% | CNF |
| 3456 | Ice cream cone, cake or wafer-type | Baked Products | 26.00 mg | 6% | CNF |
| 3457 | Bread, pita, white | Baked Products | 26.00 mg | 6% | CNF |
| 3458 | Okara | Legumes and Legume Products | 26.00 mg | 6% | CNF |
| 3459 | Coffee, instant, with sugar, French flavour, powder | Beverages | 26.00 mg | 6% | CNF |
| 3460 | Squash, winter, acorn, boiled, mashed | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 3461 | Turnip greens, frozen, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 3462 | Peas, green, frozen, unprepared | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 3463 | Peas, edible-podded (snow peas), boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 3464 | Cress, garden, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 3465 | Corn, sweet, yellow, on or off the cob, boiled, drained | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 3466 | Coriander (cilantro), raw | Vegetables and Vegetable Products | 26.00 mg | 6% | CNF |
| 3467 | Cereal, hot, oats, instant: regular, prepared | Breakfast cereals | 26.00 mg | 6% | CNF |
| 3468 | Milk, evaporated, partly skimmed, canned, undiluted, 2% M.F. | Dairy and Egg Products | 26.00 mg | 6% | CNF |
| 3469 | Cheese, Mexican, queso asadero | Dairy and Egg Products | 26.00 mg | 6% | CNF |
| 3470 | Egg, chicken, yolk, dried | Dairy and Egg Products | 26.00 mg | 6% | CNF |
| 3471 | Milk, condensed, sweetened, canned | Dairy and Egg Products | 26.00 mg | 6% | CNF |
| 3472 | Cheese, colby | Dairy and Egg Products | 26.00 mg | 6% | CNF |
| 3473 | Flour, 00 | Cereal Grains and Pasta | 25.80 mg | 6% | USDA_FF |
| 3474 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 25.76 mg | 6% | USDA_FF |
| 3475 | Potatoes, russet, without skin, raw | Vegetables and Vegetable Products | 25.64 mg | 6% | USDA_FF |
| 3476 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 25.49 mg | 6% | USDA_FF |
| 3477 | Cheese, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 25.10 mg | 6% | USDA_FF |
| 3478 | Brussels sprouts, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_FF |
| 3479 | Cheese, American, restaurant | Dairy and Egg Products | 25.00 mg | 6% | USDA_FF |
| 3480 | Kale, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_FF |
| 3481 | Beans, baked, canned, with beef | Legumes and Legume Products | 25.00 mg | 6% | USDA_SR |
| 3482 | Popovers, dry mix, unenriched | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3483 | Rolls, dinner, egg | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3484 | Crackers, cheese, regular | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3485 | Bread, cornbread, prepared from recipe, made with low fat (2%) milk | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3486 | Biscuits, plain or buttermilk, dry mix, prepared | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3487 | Biscuits, plain or buttermilk, dry mix | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3488 | Bagels, egg | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3489 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 25.00 mg | 6% | USDA_SR |
| 3490 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3491 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3492 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3493 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 25.00 mg | 6% | USDA_SR |
| 3494 | Cereals ready-to-eat, rice, puffed, fortified | Breakfast Cereals | 25.00 mg | 6% | USDA_SR |
| 3495 | Popovers, dry mix, enriched | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3496 | Crackers, matzo, plain | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3497 | Soymilk, original and vanilla, unfortified | Legumes and Legume Products | 25.00 mg | 6% | USDA_SR |
| 3498 | Babyfood, cereal, rice, prepared with whole milk | Baby Foods | 25.00 mg | 6% | USDA_SR |
| 3499 | Chili with beans, microwavable bowls | Meals, Entrees, and Side Dishes | 25.00 mg | 6% | USDA_SR |
| 3500 | Fast foods, cheeseburger; double, regular patty; double decker bun with condiments and special sauce | Fast Foods | 25.00 mg | 6% | USDA_SR |
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