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 3701–3750 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3701 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 24.00 mg | 6% | CNF |
| 3702 | Bagel, plain (with onion, poppy seed and/or sesame seed), toasted | Baked Products | 24.00 mg | 6% | CNF |
| 3703 | Potato, french-fried, frozen, all types, salt added in processing, home-prepared, heated in oven | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3704 | Peas, edible-podded (snow peas), raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3705 | Beans, snap, yellow, frozen, boiled, with salt | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3706 | Squash, summer, all varieties, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3707 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3708 | Vegetables, mixed, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3709 | Turnip greens and turnips, frozen, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3710 | Sweet potato, canned, mashed | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3711 | Succotash, frozen, unprepared | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3712 | Pumpkin flowers, raw | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3713 | Poi | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3714 | Dandelion greens, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3715 | Cabbage, savoy, boiled, drained | Vegetables and Vegetable Products | 24.00 mg | 6% | CNF |
| 3716 | Currant, european black, raw | Fruits and fruit juices | 24.00 mg | 6% | CNF |
| 3717 | Avocado, raw, florida | Fruits and fruit juices | 24.00 mg | 6% | CNF |
| 3718 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 24.00 mg | 6% | CNF |
| 3719 | Cereal, ready to eat, Corn Pops, Kellogg's | Breakfast cereals | 24.00 mg | 6% | CNF |
| 3720 | Soup, mushroom, dehydrated | Soups, Sauces and Gravies | 24.00 mg | 6% | CNF |
| 3721 | Milk, evaporated, whole, canned, undiluted, 7.8% M.F. | Dairy and Egg Products | 24.00 mg | 6% | CNF |
| 3722 | Cheese, port-salut | Dairy and Egg Products | 24.00 mg | 6% | CNF |
| 3723 | Cheese, brick | Dairy and Egg Products | 24.00 mg | 6% | CNF |
| 3724 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 23.75 mg | 6% | USDA_FF |
| 3725 | Potatoes, red, without skin, raw | Vegetables and Vegetable Products | 23.56 mg | 6% | USDA_FF |
| 3726 | Waffles, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3727 | Muffins, corn, prepared from recipe, made with low fat (2%) milk | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3728 | Muffins, English, raisin-cinnamon (includes apple-cinnamon) | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3729 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3730 | Bread, reduced-calorie, white | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3731 | Bread, irish soda, prepared from recipe | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3732 | Snacks, candy bits, yogurt covered with vitamin C | Snacks | 23.00 mg | 5% | USDA_SR |
| 3733 | Cereals, CREAM OF RICE, dry | Breakfast Cereals | 23.00 mg | 5% | USDA_SR |
| 3734 | Cereals ready-to-eat, RALSTON CRISP RICE | Breakfast Cereals | 23.00 mg | 5% | USDA_SR |
| 3735 | Cheese, mexican, queso chihuahua | Dairy and Egg Products | 23.00 mg | 5% | USDA_SR |
| 3736 | Fast Food, Pizza Chain, 14" pizza, cheese topping, thick crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 3737 | PIZZA HUT 12" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 3738 | Cereals, QUAKER, Instant Grits, Butter flavor, dry | Breakfast Cereals | 23.00 mg | 5% | USDA_SR |
| 3739 | Bagels, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% | USDA_SR |
| 3740 | Cheese, blue | Dairy and Egg Products | 23.00 mg | 5% | USDA_SR |
| 3741 | Egg rolls, vegetable, frozen, prepared | Meals, Entrees, and Side Dishes | 23.00 mg | 5% | USDA_SR |
| 3742 | PIZZA HUT 14" Super Supreme Pizza, Hand-Tossed Crust | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 3743 | Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium | Soups, Sauces, and Gravies | 23.00 mg | 5% | USDA_SR |
| 3744 | Milk, chocolate beverage, hot cocoa, homemade | Dairy and Egg Products | 23.00 mg | 5% | USDA_SR |
| 3745 | Babyfood, banana with mixed berries, strained | Baby Foods | 23.00 mg | 5% | USDA_SR |
| 3746 | Cheese, mozzarella, part skim milk | Dairy and Egg Products | 23.00 mg | 5% | USDA_SR |
| 3747 | Fast foods, cheeseburger; single, regular patty, with condiments | Fast Foods | 23.00 mg | 5% | USDA_SR |
| 3748 | Tomato products, canned, puree, with salt added | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 3749 | Pumpkin, canned, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
| 3750 | Tomato products, canned, puree, without salt added | Vegetables and Vegetable Products | 23.00 mg | 5% | USDA_SR |
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