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 4251–4300 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4251 | Taro leaves, steamed, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4252 | Potato, boiled without skin, flesh, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4253 | Potato, au gratin, homemade, with margarine | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4254 | Pancake, plain (includes buttermilk), dry mix, complete, prepared with water | Baked Products | 20.00 mg | 5% | CNF |
| 4255 | Gourd, dishcloth (towelgourd), boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4256 | Brussels sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4257 | Dessert, mousse, chocolate, homemade | Sweets | 20.00 mg | 5% | CNF |
| 4258 | Candies, fudge, peanut butter, homemade | Sweets | 20.00 mg | 5% | CNF |
| 4259 | Waffle, buttermilk, frozen, ready-to-heat, microwaved | Baked Products | 20.00 mg | 5% | CNF |
| 4260 | Chili without beans, canned | Mixed Dishes | 20.00 mg | 5% | CNF |
| 4261 | Dessert, frozen, ice cream, chocolate, light | Sweets | 20.00 mg | 5% | CNF |
| 4262 | Turnip greens, canned, unsalted | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4263 | Chocolate syrup, thin type, 2% M.F. milk added | Dairy and Egg Products | 20.00 mg | 5% | CNF |
| 4264 | Cereal, hot, oats, instant: Cookies and Cream, prepared, Quaker | Breakfast cereals | 20.00 mg | 5% | CNF |
| 4265 | Tomato, crushed, canned | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4266 | Fast foods, sandwiches and burgers, submarine sandwich on white bread with coldcuts, lettuce and tomatoes | Fast Foods | 20.00 mg | 5% | CNF |
| 4267 | Fast foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments and vegetables | Fast Foods | 20.00 mg | 5% | CNF |
| 4268 | Fast foods, mexican, taco salad with chili con carne | Fast Foods | 20.00 mg | 5% | CNF |
| 4269 | Dessert, rennin, chocolate, dry mix, prepared with whole milk | Sweets | 20.00 mg | 5% | CNF |
| 4270 | Dessert, rennin, chocolate, dry mix, made with 2% milk | Sweets | 20.00 mg | 5% | CNF |
| 4271 | Candies, bars, Mars | Sweets | 20.00 mg | 5% | CNF |
| 4272 | Snacks, fruit leather, roll | Snacks | 20.00 mg | 5% | CNF |
| 4273 | Pie, tourtiere, commercial | Baked Products | 20.00 mg | 5% | CNF |
| 4274 | Wonton wrapper (egg roll wrapper) | Baked Products | 20.00 mg | 5% | CNF |
| 4275 | Roll, french | Baked Products | 20.00 mg | 5% | CNF |
| 4276 | Pie, coconut cream, commercial | Baked Products | 20.00 mg | 5% | CNF |
| 4277 | Doughnut (donut), yeast-leavened, with jelly filling | Baked Products | 20.00 mg | 5% | CNF |
| 4278 | Doughnut (donut), yeast-leavened, with cream filling | Baked Products | 20.00 mg | 5% | CNF |
| 4279 | Cake, yellow, commercial, with chocolate icing (frosting), in-store bakery | Baked Products | 20.00 mg | 5% | CNF |
| 4280 | Juice drink, citrus fruit, frozen concentrate | Beverages | 20.00 mg | 5% | CNF |
| 4281 | Tomato products, canned, sauce with tomato tidbits | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4282 | Rutabaga (swede), raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4283 | Potato, boiled without skin, flesh | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4284 | Brussels sprouts, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4285 | Cauliflower, green, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4286 | Tomatillo, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4287 | Broccoli, frozen, spears, boiled, drained, with salt | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4288 | Turnip greens, canned, solids and liquid | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4289 | Taro leaves, steamed | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4290 | Squash, summer, crookneck, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4291 | Potato, mashed, dehydrated, granules with milk, water and margarine added | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4292 | Potato, au gratin, homemade, with butter | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4293 | Onion, spring (green) or scallion (includes tops and bulb), raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4294 | Gourd, dishcloth (towelgourd), boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4295 | Celeriac, raw | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4296 | Brussels sprouts, frozen, unprepared | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4297 | Broccoli, frozen, spears, boiled, drained | Vegetables and Vegetable Products | 20.00 mg | 5% | CNF |
| 4298 | Kumquat, raw | Fruits and fruit juices | 20.00 mg | 5% | CNF |
| 4299 | Blackberry, raw | Fruits and fruit juices | 20.00 mg | 5% | CNF |
| 4300 | Cereal, hot, cream of wheat, instant: maple and brown sugar, dry | Breakfast cereals | 20.00 mg | 5% | CNF |
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