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 4201–4250 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4201 | Potatoes, boiled, cooked without skin, flesh, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4202 | Celeriac, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4203 | Broccoli, frozen, spears, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4204 | WENDY'S, Frosty Dairy Dessert | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 4205 | McDONALD'S, Cheeseburger | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 4206 | SUBWAY, cold cut sub on white bread with lettuce and tomato | Fast Foods | 20.00 mg | 5% | USDA_SR |
| 4207 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor, unenriched | Snacks | 20.00 mg | 5% | USDA_SR |
| 4208 | Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4209 | Onions, spring or scallions (includes tops and bulb), raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4210 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4211 | Brussels sprouts, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4212 | DENNY'S, onion rings | Restaurant Foods | 20.00 mg | 5% | USDA_SR |
| 4213 | Rennin, chocolate, dry mix, prepared with whole milk | Sweets | 20.00 mg | 5% | USDA_SR |
| 4214 | Puddings, chocolate, dry mix, regular, prepared with whole milk | Sweets | 20.00 mg | 5% | USDA_SR |
| 4215 | Cauliflower, green, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4216 | Mushrooms, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4217 | Mango, dried, sweetened | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 4218 | Sandwich spread, meatless | Legumes and Legume Products | 20.00 mg | 5% | USDA_SR |
| 4219 | APPLEBEE'S, mozzarella sticks | Restaurant Foods | 20.00 mg | 5% | USDA_SR |
| 4220 | Pizza rolls, frozen, unprepared | Meals, Entrees, and Side Dishes | 20.00 mg | 5% | USDA_SR |
| 4221 | Frostings, glaze, chocolate, prepared-from-recipe, with butter, NFSMI Recipe No. C-32 | Sweets | 20.00 mg | 5% | USDA_SR |
| 4222 | Rennin, chocolate, dry mix, prepared with 2% milk | Sweets | 20.00 mg | 5% | USDA_SR |
| 4223 | Desserts, mousse, chocolate, prepared-from-recipe | Sweets | 20.00 mg | 5% | USDA_SR |
| 4224 | Candies, MARS SNACKFOOD US, MILKY WAY Bar | Sweets | 20.00 mg | 5% | USDA_SR |
| 4225 | Tomatillos, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4226 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4227 | Brussels sprouts, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4228 | Broccoli, frozen, spears, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4229 | Taro leaves, cooked, steamed, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4230 | Squash, summer, crookneck and straightneck, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4231 | Rutabagas, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4232 | Gourd, dishcloth (towelgourd), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4233 | Kumquats, raw | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 4234 | Turnip greens, canned, no salt added | Vegetables and Vegetable Products | 20.00 mg | 5% | USDA_SR |
| 4235 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 4236 | Focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% | USDA_SR |
| 4237 | Nance, frozen, unsweetened | Fruits and Fruit Juices | 20.00 mg | 5% | USDA_SR |
| 4238 | Mush, blue corn with ash (Navajo) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 4239 | Moose, liver, braised (Alaska Native) | American Indian/Alaska Native Foods | 20.00 mg | 5% | USDA_SR |
| 4240 | Ice creams, chocolate, light | Sweets | 20.00 mg | 5% | USDA_SR |
| 4241 | Candies, fudge, peanut butter, prepared-from-recipe | Sweets | 20.00 mg | 5% | USDA_SR |
| 4242 | Snacks, fruit leather, rolls | Sweets | 20.00 mg | 5% | USDA_SR |
| 4243 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 20.00 mg | 5% | USDA_SR |
| 4244 | Babyfood, vegetables, jarred, green beans, all stages | Babyfoods | 20.00 mg | 5% | CNF |
| 4245 | Pizza roll, frozen, unprepared | Mixed Dishes | 20.00 mg | 5% | CNF |
| 4246 | Bread, focaccia, Italian flatbread, plain | Baked Products | 20.00 mg | 5% | CNF |
| 4247 | Frozen, dessert, ice milk bar, low fat | Sweets | 20.00 mg | 5% | CNF |
| 4248 | Ravioli, cheese and tomato sauce, frozen, not prepared | Mixed Dishes | 20.00 mg | 5% | CNF |
| 4249 | Mushroom, shiitake, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4250 | Fast foods, sandwiches and burgers, donair or gyro sandwich | Fast Foods | 20.00 mg | 5% | CNF |
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