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 3551–3600 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3551 | Babyfood, dessert, jarred, banana with coconut cream | Babyfoods | 25.00 mg | 6% | CNF |
| 3552 | Cookie, chocolate sandwich, cream filling, reduced fat | Baked Products | 25.00 mg | 6% | CNF |
| 3553 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% | CNF |
| 3554 | Cheese, Mexican blend | Dairy and Egg Products | 25.00 mg | 6% | CNF |
| 3555 | Yogourt, soy, plain | Dairy and Egg Products | 25.00 mg | 6% | CNF |
| 3556 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% | CNF |
| 3557 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% | CNF |
| 3558 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3559 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 25.00 mg | 6% | CNF |
| 3560 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 25.00 mg | 6% | CNF |
| 3561 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3562 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3563 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3564 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3565 | Biscuit, plain/buttermilk, dry mix, prepared | Baked Products | 25.00 mg | 6% | CNF |
| 3566 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 25.00 mg | 6% | CNF |
| 3567 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3568 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3569 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3570 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and special sauce | Fast Foods | 25.00 mg | 6% | CNF |
| 3571 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 25.00 mg | 6% | CNF |
| 3572 | Dessert, frozen yogourt, chocolate | Sweets | 25.00 mg | 6% | CNF |
| 3573 | Candies, soft fruit and nut squares | Sweets | 25.00 mg | 6% | CNF |
| 3574 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 25.00 mg | 6% | CNF |
| 3575 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 25.00 mg | 6% | CNF |
| 3576 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% | CNF |
| 3577 | Arrowroot, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3578 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 25.00 mg | 6% | CNF |
| 3579 | Candies, bars, 100 Grand | Sweets | 25.00 mg | 6% | CNF |
| 3580 | Roll, dinner, egg | Baked Products | 25.00 mg | 6% | CNF |
| 3581 | Popover, dry mix, unprepared | Baked Products | 25.00 mg | 6% | CNF |
| 3582 | Cracker, matzo, plain | Baked Products | 25.00 mg | 6% | CNF |
| 3583 | Cracker, cheese | Baked Products | 25.00 mg | 6% | CNF |
| 3584 | Bread, cornbread, homemade, made with 2% milk | Baked Products | 25.00 mg | 6% | CNF |
| 3585 | Biscuit, plain/buttermilk, dry mix, unprepared | Baked Products | 25.00 mg | 6% | CNF |
| 3586 | Bagel, egg | Baked Products | 25.00 mg | 6% | CNF |
| 3587 | Beans, baked, canned, with beef | Legumes and Legume Products | 25.00 mg | 6% | CNF |
| 3588 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 25.00 mg | 6% | CNF |
| 3589 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3590 | Potato, flesh, baked | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3591 | Garlic, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3592 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3593 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3594 | Sweet potato, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3595 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3596 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3597 | Corn with red or green peppers, canned, solids and liquid | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3598 | Apricot, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 25.00 mg | 6% | CNF |
| 3599 | Breadfruit, raw | Fruits and fruit juices | 25.00 mg | 6% | CNF |
| 3600 | Babyfood, snack, biscuit, mixed grain | Babyfoods | 25.00 mg | 6% | CNF |
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