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 4001–4050 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4001 | Cereal, hot, oats, instant: raisins and spice, prepared, Quaker | Breakfast cereals | 22.00 mg | 5% | CNF |
| 4002 | Hot chocolate, cocoa, homemade, prepared with whole milk | Beverages | 22.00 mg | 5% | CNF |
| 4003 | Cheese, caraway | Dairy and Egg Products | 22.00 mg | 5% | CNF |
| 4004 | Corn fritter | Baked Products | 22.00 mg | 5% | CNF |
| 4005 | Peas, green, sweet, canned, sodium added, sugar added, drained and rinsed | Vegetables and Vegetable Products | 21.91 mg | 5% | USDA_FF |
| 4006 | Cheese, oaxaca, solid | Dairy and Egg Products | 21.58 mg | 5% | USDA_FF |
| 4007 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% | USDA_FF |
| 4008 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 21.54 mg | 5% | USDA_FF |
| 4009 | Flour, rice, glutinous | Cereal Grains and Pasta | 21.20 mg | 5% | USDA_FF |
| 4010 | Beets, raw | Vegetables and Vegetable Products | 21.01 mg | 5% | USDA_FF |
| 4011 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_FF |
| 4012 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_FF |
| 4013 | English muffins, plain, enriched, without calcium propionate(includes sourdough) | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4014 | Muffins, wheat bran, toaster-type with raisins, toasted | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4015 | Muffins, corn, dry mix, prepared | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4016 | Cookies, raisin, soft-type | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4017 | Pretzels, soft, unsalted | Snacks | 21.00 mg | 5% | USDA_SR |
| 4018 | Milk and cereal bar | Snacks | 21.00 mg | 5% | USDA_SR |
| 4019 | Blackberry juice, canned | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 4020 | Cheese, cheshire | Dairy and Egg Products | 21.00 mg | 5% | USDA_SR |
| 4021 | Lasagna, cheese, frozen, prepared | Meals, Entrees, and Side Dishes | 21.00 mg | 5% | USDA_SR |
| 4022 | Fast foods, cheeseburger; double, large patty; with condiments | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4023 | Fast foods, cheeseburger; double, regular patty; with condiments | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4024 | PIZZA HUT 14" Cheese Pizza, Pan Crust | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4025 | PAPA JOHN'S 14" The Works Pizza, Original Crust | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4026 | Fast foods, sundae, hot fudge | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4027 | Fast foods, potatoes, hash browns, round pieces or patty | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4028 | English muffins, plain, unenriched, without calcium propionate (includes sourdough) | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4029 | Sauce, pizza, canned, ready-to-serve | Soups, Sauces, and Gravies | 21.00 mg | 5% | USDA_SR |
| 4030 | English muffins, plain, unenriched, with calcium propionate (includes sourdough) | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4031 | Cookies, chocolate chip, commercially prepared, special dietary | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4032 | Cake, gingerbread, dry mix | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4033 | Bread, egg, toasted | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4034 | Babyfood, vegetables, garden vegetable, strained | Baby Foods | 21.00 mg | 5% | USDA_SR |
| 4035 | Lasagna, Vegetable, frozen, baked | Meals, Entrees, and Side Dishes | 21.00 mg | 5% | USDA_SR |
| 4036 | Tortellini, pasta with cheese filling, fresh-refrigerated, as purchased | Meals, Entrees, and Side Dishes | 21.00 mg | 5% | USDA_SR |
| 4037 | McDONALD'S, BIG MAC (without Big Mac Sauce) | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4038 | McDONALD'S, DOUBLE QUARTER POUNDER with Cheese | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4039 | McDONALD'S, Double Cheeseburger | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4040 | PIZZA HUT 12" Cheese Pizza, Pan Crust | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4041 | Wasabi | Soups, Sauces, and Gravies | 21.00 mg | 5% | USDA_SR |
| 4042 | Cereals, WHEATENA, cooked with water, with salt | Breakfast Cereals | 21.00 mg | 5% | USDA_SR |
| 4043 | Cheese, limburger | Dairy and Egg Products | 21.00 mg | 5% | USDA_SR |
| 4044 | Cheese, mozzarella, whole milk, low moisture | Dairy and Egg Products | 21.00 mg | 5% | USDA_SR |
| 4045 | WENDY'S, Double Stack, with cheese | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4046 | TACO BELL, Soft Taco with steak | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4047 | Ice creams, vanilla, fat free | Sweets | 21.00 mg | 5% | USDA_SR |
| 4048 | Sweet potato, frozen, cooked, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4049 | Potatoes, french fried, all types, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4050 | Shallots, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
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