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 3651–3700 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3651 | APPLEBEE'S, 9 oz house sirloin steak | Restaurant Foods | 24.00 mg | 6% | USDA_SR |
| 3652 | Noodles, egg, spinach, enriched, cooked | Cereal Grains and Pasta | 24.00 mg | 6% | USDA_SR |
| 3653 | Pasta, fresh-refrigerated, spinach, cooked | Cereal Grains and Pasta | 24.00 mg | 6% | USDA_SR |
| 3654 | Yautia (tannier), raw | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3655 | Dandelion greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3656 | Beans, snap, yellow, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3657 | Beans, snap, yellow, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3658 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3659 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3660 | Potatoes, french fried, all types, salt added in processing, frozen, home-prepared, oven heated | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3661 | Dandelion greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3662 | Cheese, pasteurized process, American, low fat | Dairy and Egg Products | 24.00 mg | 6% | USDA_SR |
| 3663 | Restaurant, Mexican, cheese quesadilla | Restaurant Foods | 24.00 mg | 6% | USDA_SR |
| 3664 | ON THE BORDER, cheese quesadilla | Restaurant Foods | 24.00 mg | 6% | USDA_SR |
| 3665 | CARRABBA'S ITALIAN GRILL, lasagne | Restaurant Foods | 24.00 mg | 6% | USDA_SR |
| 3666 | Cabbage, savoy, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3667 | Succotash, (corn and limas), frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% | USDA_SR |
| 3668 | Bread, pan dulce, sweet yeast bread | Baked Products | 24.00 mg | 6% | USDA_SR |
| 3669 | Abiyuch, raw | Fruits and Fruit Juices | 24.00 mg | 6% | USDA_SR |
| 3670 | DENNY'S, top sirloin steak | Restaurant Foods | 24.00 mg | 6% | USDA_SR |
| 3671 | Elk, free range, roast, eye of round, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 24.00 mg | 6% | USDA_SR |
| 3672 | Stew, steamed corn (Navajo) | American Indian/Alaska Native Foods | 24.00 mg | 6% | USDA_SR |
| 3673 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Parmesan | Baked Products | 24.00 mg | 6% | USDA_SR |
| 3674 | Candies, fudge, vanilla with nuts | Sweets | 24.00 mg | 6% | USDA_SR |
| 3675 | Babyfood, fruit, jarred, banana and other fruit | Babyfoods | 24.00 mg | 6% | CNF |
| 3676 | Quesadilla with cheese | Mixed Dishes | 24.00 mg | 6% | CNF |
| 3677 | Pizza, cheese, thin crust, frozen, cooked | Fast Foods | 24.00 mg | 6% | CNF |
| 3678 | Cracker, honey sesame | Snacks | 24.00 mg | 6% | CNF |
| 3679 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 24.00 mg | 6% | CNF |
| 3680 | Squash, summer, all varieties, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3681 | Fast foods, pizza, cheese, thin crust | Fast Foods | 24.00 mg | 6% | CNF |
| 3682 | Fast foods, pizza, cheese, regular crust | Fast Foods | 24.00 mg | 6% | CNF |
| 3683 | Dandelion greens, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3684 | Cabbage, savoy, boiled, drained, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3685 | Cheese, processed product, swiss, slices, low fat | Dairy and Egg Products | 24.00 mg | 6% | CNF |
| 3686 | Abiyuch, raw | Fruits and fruit juices | 24.00 mg | 6% | CNF |
| 3687 | Yautia (tannier), raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3688 | Sauce, hoisin, ready-to-serve | Soups, Sauces and Gravies | 24.00 mg | 6% | CNF |
| 3689 | Fast foods, sandwiches and burgers, steak sandwich | Fast Foods | 24.00 mg | 6% | CNF |
| 3690 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, plain | Fast Foods | 24.00 mg | 6% | CNF |
| 3691 | Pasta, egg noodles, spinach, enriched, cooked | Cereals, Grains and Pasta | 24.00 mg | 6% | CNF |
| 3692 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 24.00 mg | 6% | CNF |
| 3693 | Candies, fudge, vanilla, with nuts, homemade | Sweets | 24.00 mg | 6% | CNF |
| 3694 | Waffle, plain, frozen, ready-to-heat, toasted | Baked Products | 24.00 mg | 6% | CNF |
| 3695 | Hush puppy, homemade | Baked Products | 24.00 mg | 6% | CNF |
| 3696 | English muffin, plain (also sourdough) | Baked Products | 24.00 mg | 6% | CNF |
| 3697 | Croissant, cheese, commercial | Baked Products | 24.00 mg | 6% | CNF |
| 3698 | Cracker meal | Baked Products | 24.00 mg | 6% | CNF |
| 3699 | Cracker, matzo, egg | Baked Products | 24.00 mg | 6% | CNF |
| 3700 | Cookie, chocolate chip, refrigerated dough | Baked Products | 24.00 mg | 6% | CNF |
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