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 4051–4100 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4051 | Tomato products, canned, sauce, with onions, green peppers, and celery | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4052 | Potatoes, french fried, shoestring, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4053 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4054 | Collards, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4055 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4056 | Fast foods, cheeseburger, double, regular patty and bun, with condiments | Fast Foods | 21.00 mg | 5% | USDA_SR |
| 4057 | Syrup, maple, Canadian | Sweets | 21.00 mg | 5% | USDA_SR |
| 4058 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4059 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4060 | Potatoes, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4061 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4062 | Cassava, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4063 | Broccoli, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4064 | Mung beans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4065 | Papayas, raw | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 4066 | Noodles, egg, cooked, unenriched, with added salt | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 4067 | Noodles, flat, crunchy, Chinese restaurant | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 4068 | Noodles, egg, enriched, cooked | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 4069 | Wheat flour, white, tortilla mix, enriched | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 4070 | Syrups, maple | Sweets | 21.00 mg | 5% | USDA_SR |
| 4071 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4072 | Sweet potato, frozen, cooked, baked, without salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4073 | Beans, kidney, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4074 | Loganberries, frozen | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 4075 | Pretzels, soft | Snacks | 21.00 mg | 5% | USDA_SR |
| 4076 | CARRABBA'S ITALIAN GRILL, cheese ravioli with marinara sauce | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 4077 | CRACKER BARREL, onion rings, thick-cut | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 4078 | Restaurant, family style, fried mozzarella sticks | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 4079 | Noodles, egg, unenriched, cooked, without added salt | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 4080 | Noodles, egg, cooked, enriched, with added salt | Cereal Grains and Pasta | 21.00 mg | 5% | USDA_SR |
| 4081 | Frostings, chocolate, creamy, ready-to-eat | Sweets | 21.00 mg | 5% | USDA_SR |
| 4082 | Puddings, chocolate, dry mix, regular, prepared with 2% milk | Sweets | 21.00 mg | 5% | USDA_SR |
| 4083 | Collards, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4084 | Broccoli, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4085 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4086 | Potatoes, french fried, all types, salt added in processing, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | USDA_SR |
| 4087 | Sugar-apples, (sweetsop), raw | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 4088 | Prunes, dehydrated (low-moisture), stewed | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 4089 | DENNY'S, mozzarella cheese sticks | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 4090 | Restaurant, Latino, Arroz con habichuelas colorados (Rice And Red Beans) | Restaurant Foods | 21.00 mg | 5% | USDA_SR |
| 4091 | Chokecherries, raw, pitted (Shoshone Bannock) | American Indian/Alaska Native Foods | 21.00 mg | 5% | USDA_SR |
| 4092 | Stew, mutton, corn, squash (Navajo) | American Indian/Alaska Native Foods | 21.00 mg | 5% | USDA_SR |
| 4093 | Soursop, raw | Fruits and Fruit Juices | 21.00 mg | 5% | USDA_SR |
| 4094 | Tortillas, ready-to-bake or -fry, flour, shelf stable | Baked Products | 21.00 mg | 5% | USDA_SR |
| 4095 | Tourtiere, homemade | Baked Products | 21.00 mg | 5% | CNF |
| 4096 | Mozzarella sticks, fried | Mixed Dishes | 21.00 mg | 5% | CNF |
| 4097 | Shepherd's pie with corn | Mixed Dishes | 21.00 mg | 5% | CNF |
| 4098 | Cereal, hot, oats, instant: reduced sugar, apples and cinnamon, prepared, Quaker | Breakfast cereals | 21.00 mg | 5% | CNF |
| 4099 | Restaurant, Chinese, noodles, crunchy | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 4100 | Sweet potato, frozen, baked, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
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