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 3801–3850 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3801 | Succotash, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3802 | Lambsquarters, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3803 | Fast foods, pizza, cheese and vegetables, regular crust | Fast Foods | 23.00 mg | 5% | CNF |
| 3804 | Fast foods, pizza, cheese, thick crust | Fast Foods | 23.00 mg | 5% | CNF |
| 3805 | Corn, sweet, canned, vacuum pack, niblets, unsalted | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3806 | Bread, Irish soda, homemade | Baked Products | 23.00 mg | 5% | CNF |
| 3807 | Beets, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3808 | Beans, kidney, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3809 | Egg roll, vegetable, refrigerated, heated | Mixed Dishes | 23.00 mg | 5% | CNF |
| 3810 | Grains, rice, white, glutinous, flour | Cereals, Grains and Pasta | 23.00 mg | 5% | CNF |
| 3811 | Sweets, sugars, maple, granulated | Sweets | 23.00 mg | 5% | CNF |
| 3812 | sweets, syrups, maple, prepackaged | Sweets | 23.00 mg | 5% | CNF |
| 3813 | Fast foods, pizza, cheese, regular crust, frozen, cooked | Fast Foods | 23.00 mg | 5% | CNF |
| 3814 | Vegetarian fillets, meatless | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 3815 | Meatless, luncheon slices | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 3816 | Meatless, fish sticks | Legumes and Legume Products | 23.00 mg | 5% | CNF |
| 3817 | Sauce, adobo fresco | Soups, Sauces and Gravies | 23.00 mg | 5% | CNF |
| 3818 | Hot chocolate, cocoa, without sugar, mix, powder, prepared with water | Beverages | 23.00 mg | 5% | CNF |
| 3819 | Potato, Russet, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3820 | Cereal, hot, oats, instant: Dinosaur Eggs, prepared, Quaker | Breakfast cereals | 23.00 mg | 5% | CNF |
| 3821 | Fast foods, side dish, potato, baked, topped with sour cream and chives | Fast Foods | 23.00 mg | 5% | CNF |
| 3822 | Fast foods, side dish, potato, baked, topped with cheese sauce and broccoli | Fast Foods | 23.00 mg | 5% | CNF |
| 3823 | Fast foods, sandwiches and burgers, cheeseburger, regular, single patty, with condiments | Fast Foods | 23.00 mg | 5% | CNF |
| 3824 | Grains, rice, white, short-grain, dry | Cereals, Grains and Pasta | 23.00 mg | 5% | CNF |
| 3825 | Grains, rice, white, glutinous, dry | Cereals, Grains and Pasta | 23.00 mg | 5% | CNF |
| 3826 | Waffle, plain, frozen, ready-to-heat | Baked Products | 23.00 mg | 5% | CNF |
| 3827 | Muffin, corn, homemade, with 2% milk | Baked Products | 23.00 mg | 5% | CNF |
| 3828 | English muffin, raisin-cinnamon (apple cinnamon) | Baked Products | 23.00 mg | 5% | CNF |
| 3829 | Bagel, cinnamon-raisin, toasted | Baked Products | 23.00 mg | 5% | CNF |
| 3830 | Potato, boiled, flesh and skin | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3831 | Potato, flesh and skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3832 | Beets, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3833 | Beets, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3834 | Potato, french-fried, frozen, extruded, heated in oven | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3835 | Potato, skin, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3836 | Potato, flesh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3837 | Corn, sweet, canned, vacuum pack, niblets | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3838 | Brussels sprouts, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3839 | Tomato products, canned, puree, no salt added | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3840 | Succotash, frozen, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3841 | Squash, summer, scallop, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3842 | Squash, summer, crookneck, frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3843 | Salsify (oysterplant, vegetable oyster), raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3844 | Pumpkin, canned | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3845 | Peas, edible-podded (snow peas), frozen, unprepared | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3846 | Onion, Welsh, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3847 | Lotus root, raw | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3848 | Lambsquarters, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3849 | Beans, kidney, sprouted, boiled, drained | Vegetables and Vegetable Products | 23.00 mg | 5% | CNF |
| 3850 | Peach, dehydrated (low moisture), sulphured, cooked | Fruits and fruit juices | 23.00 mg | 5% | CNF |
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