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 4301–4350 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4301 | Cheese, mozzarella, (52% water, 22.5% M.F.) | Dairy and Egg Products | 20.00 mg | 5% | CNF |
| 4302 | Cheese, camembert | Dairy and Egg Products | 20.00 mg | 5% | CNF |
| 4303 | Cheese, brie | Dairy and Egg Products | 20.00 mg | 5% | CNF |
| 4304 | Cheese, ricotta, whole milk | Dairy and Egg Products | 19.70 mg | 5% | USDA_FF |
| 4305 | Cheese, ricotta, whole milk | Dairy and Egg Products | 19.70 mg | 5% | USDA_FF |
| 4306 | Tomato, puree, canned | Vegetables and Vegetable Products | 19.33 mg | 5% | USDA_FF |
| 4307 | Raspberries, raw | Fruits and Fruit Juices | 19.15 mg | 5% | USDA_FF |
| 4308 | Raspberries, raw | Fruits and Fruit Juices | 19.15 mg | 5% | USDA_FF |
| 4309 | Sweet potatoes, orange flesh, without skin, raw | Vegetables and Vegetable Products | 19.14 mg | 5% | USDA_FF |
| 4310 | Waffles, plain, prepared from recipe | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4311 | Sweet rolls, cheese | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4312 | Pie, chocolate creme, commercially prepared | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4313 | Cake, cherry fudge with chocolate frosting | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4314 | Bread, white, prepared from recipe, made with low fat (2%) milk | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4315 | Cereals, oats, instant, fortified, with raisins and spice, prepared with water | Breakfast Cereals | 19.00 mg | 5% | USDA_SR |
| 4316 | Beverages, dairy drink mix, chocolate, reduced calorie, with aspartame, powder, prepared with water and ice | Beverages | 19.00 mg | 5% | USDA_SR |
| 4317 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed, with iron and fiber | Baby Foods | 19.00 mg | 5% | USDA_SR |
| 4318 | Cream substitute, flavored, liquid | Dairy and Egg Products | 19.00 mg | 5% | USDA_SR |
| 4319 | Cheese, feta | Dairy and Egg Products | 19.00 mg | 5% | USDA_SR |
| 4320 | McDONALD'S, Hot Fudge Sundae | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4321 | McDONALD'S, Hotcakes (plain) | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4322 | Nabisco, Nabisco Ritz Crackers | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4323 | Beverages, Energy drink, RED BULL | Beverages | 19.00 mg | 5% | USDA_SR |
| 4324 | Beverages, Whiskey sour mix, powder | Beverages | 19.00 mg | 5% | USDA_SR |
| 4325 | Soup, bean with frankfurters, canned, prepared with equal volume water | Soups, Sauces, and Gravies | 19.00 mg | 5% | USDA_SR |
| 4326 | Danish pastry, cinnamon, unenriched | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4327 | Rolls, dinner, plain, prepared from recipe, made with low fat (2%) milk | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4328 | Pie, pumpkin, prepared from recipe | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4329 | Danish pastry, cinnamon, enriched | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4330 | Cake, cheesecake, prepared from mix, no-bake type | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4331 | Bread, egg | Baked Products | 19.00 mg | 5% | USDA_SR |
| 4332 | Bacon, meatless | Legumes and Legume Products | 19.00 mg | 5% | USDA_SR |
| 4333 | Child formula, ABBOTT NUTRITION, PEDIASURE, ready-to-feed | Baby Foods | 19.00 mg | 5% | USDA_SR |
| 4334 | Babyfood, green beans, dices, toddler | Baby Foods | 19.00 mg | 5% | USDA_SR |
| 4335 | Cheese sauce, prepared from recipe | Dairy and Egg Products | 19.00 mg | 5% | USDA_SR |
| 4336 | Fast Foods, cheeseburger; double, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4337 | BURGER KING, french toast sticks | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4338 | Fast foods, french toast sticks | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4339 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces, and Gravies | 19.00 mg | 5% | USDA_SR |
| 4340 | Sauce, peanut, made from coconut, water, sugar, peanuts | Soups, Sauces, and Gravies | 19.00 mg | 5% | USDA_SR |
| 4341 | Babyfood, fortified cereal bar, fruit filling | Baby Foods | 19.00 mg | 5% | USDA_SR |
| 4342 | Eggnog | Dairy and Egg Products | 19.00 mg | 5% | USDA_SR |
| 4343 | Babyfood, peas, dices, toddler | Baby Foods | 19.00 mg | 5% | USDA_SR |
| 4344 | Yogurt, plain, skim milk | Dairy and Egg Products | 19.00 mg | 5% | USDA_SR |
| 4345 | McDONALD'S, RANCH SNACK WRAP, Crispy | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4346 | BURGER KING, Onion Rings | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4347 | BURGER KING, DOUBLE WHOPPER, with cheese | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4348 | Fast foods, onion rings, breaded and fried | Fast Foods | 19.00 mg | 5% | USDA_SR |
| 4349 | Squash, summer, zucchini, includes skin, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
| 4350 | Squash, summer, scallop, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | USDA_SR |
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