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 4101–4150 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4101 | Potato, french-fried, frozen, shoestring, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4102 | Snacks, pretzels, soft, unsalted | Snacks | 21.00 mg | 5% | CNF |
| 4103 | Lasagna, vegetable, frozen, baked | Mixed Dishes | 21.00 mg | 5% | CNF |
| 4104 | Bar, milk and cereal | Baked Products | 21.00 mg | 5% | CNF |
| 4105 | Chokecherry, raw, pitted | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 4106 | Lasagna, cheese, frozen, prepared | Mixed Dishes | 21.00 mg | 5% | CNF |
| 4107 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments | Fast Foods | 21.00 mg | 5% | CNF |
| 4108 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments | Fast Foods | 21.00 mg | 5% | CNF |
| 4109 | Sauce, pizza, canned, ready-to-serve | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4110 | Snacks, pretzels, soft | Snacks | 21.00 mg | 5% | CNF |
| 4111 | Pasta, fresh-refrigerated, tortellini with cheese filling, as purchased | Mixed Dishes | 21.00 mg | 5% | CNF |
| 4112 | Dessert, frozen, ice cream, vanilla, fat free | Sweets | 21.00 mg | 5% | CNF |
| 4113 | Pickles, chowchow, with cauliflower onion mustard, sweet | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4114 | Blackberry juice, canned | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 4115 | Potato, white, flesh and skin, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4116 | Fast foods, sandwiches and burgers, cheeseburger, large, triple patty, plain | Fast Foods | 21.00 mg | 5% | CNF |
| 4117 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty and bun, with condiments | Fast Foods | 21.00 mg | 5% | CNF |
| 4118 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, plain | Fast Foods | 21.00 mg | 5% | CNF |
| 4119 | Fast foods, dessert, sundae, hot fudge | Fast Foods | 21.00 mg | 5% | CNF |
| 4120 | Fast foods, breakfast, potatoes, hashed brown | Fast Foods | 21.00 mg | 5% | CNF |
| 4121 | Fast foods, breakfast, english muffin with butter | Fast Foods | 21.00 mg | 5% | CNF |
| 4122 | Pasta, egg noodles, enriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 4123 | Pasta, egg noodles, unenriched, cooked, salted | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 4124 | Pasta, egg noodles, unenriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 4125 | Pasta, egg noodles, enriched, cooked | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 4126 | Grains, wheat flour, white, tortilla mix | Cereals, Grains and Pasta | 21.00 mg | 5% | CNF |
| 4127 | Icing (frosting), chocolate, creamy, ready-to-eat | Sweets | 21.00 mg | 5% | CNF |
| 4128 | Sweets, syrups, maple, bulk | Sweets | 21.00 mg | 5% | CNF |
| 4129 | Dessert, frozen, pudding pop, chocolate | Sweets | 21.00 mg | 5% | CNF |
| 4130 | Muffin, wheat bran, toaster-type, with raisins, toasted | Baked Products | 21.00 mg | 5% | CNF |
| 4131 | Cookie, raisin, soft-type | Baked Products | 21.00 mg | 5% | CNF |
| 4132 | Cake mix, gingerbread, dry, unprepared | Baked Products | 21.00 mg | 5% | CNF |
| 4133 | Bread, egg, (challah), toasted | Baked Products | 21.00 mg | 5% | CNF |
| 4134 | Broccoli, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4135 | Tomato products, canned, sauce with onions, green peppers and celery | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4136 | Potato, french-fried, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4137 | Broccoli, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4138 | Broccoli, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4139 | Collards, boiled, drained, with salt | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4140 | Shallot, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4141 | Yam, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4142 | Watercress, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4143 | Sweet potato, frozen, baked | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4144 | Peas and onions, frozen, unprepared | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4145 | Collards, boiled, drained | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4146 | Cassava (manioc), raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4147 | Beans, mung, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4148 | Beans, kidney, sprouted, raw | Vegetables and Vegetable Products | 21.00 mg | 5% | CNF |
| 4149 | Sugar-apple, raw | Fruits and fruit juices | 21.00 mg | 5% | CNF |
| 4150 | Soursop, raw | Fruits and fruit juices | 21.00 mg | 5% | CNF |
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