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 4401–4450 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4401 | Babyfood, vegetables, jarred, peas, all stages | Babyfoods | 19.00 mg | 5% | CNF |
| 4402 | Lasagna, cheese, frozen, unprepared | Mixed Dishes | 19.00 mg | 5% | CNF |
| 4403 | Sauce, peanut (made from coconut, water, sugar, peanuts) | Soups, Sauces and Gravies | 19.00 mg | 5% | CNF |
| 4404 | Sauce, salsa, verde, ready-to-serve | Soups, Sauces and Gravies | 19.00 mg | 5% | CNF |
| 4405 | Yogourt, with crunchy granola/cereal topping | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 4406 | Mushroom, morel, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4407 | Indien, samosa, vegetarian | Mixed Dishes | 19.00 mg | 5% | CNF |
| 4408 | Lasagna, vegetarian, homemade | Mixed Dishes | 19.00 mg | 5% | CNF |
| 4409 | Fiddlehead greens (ferns), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4410 | Squash, summer, zucchini, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4411 | Squash, summer, scallop, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4412 | Potato, scalloped, homemade, with margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4413 | Kohlrabi, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4414 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments and vegetables | Fast Foods | 19.00 mg | 5% | CNF |
| 4415 | Cream, substitute, flavoured, liquid | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 4416 | Fast Foods, sandwiches and burgers, cheeseburger, large, double patty, with condiments, vegetables and mayonnaise | Fast Foods | 19.00 mg | 5% | CNF |
| 4417 | Sweets, maple taffy | Sweets | 19.00 mg | 5% | CNF |
| 4418 | Waffle, buttermilk, frozen, ready-to-heat | Baked Products | 19.00 mg | 5% | CNF |
| 4419 | Mushroom, shiitake, stir-fried, no fat added | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4420 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 19.00 mg | 5% | CNF |
| 4421 | Potato, mashed, homemade, prepared with 2% M.F. milk | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4422 | Fast foods, side dish, onion rings, breaded and fried | Fast Foods | 19.00 mg | 5% | CNF |
| 4423 | Fast foods, breakfast, french toast sticks | Fast Foods | 19.00 mg | 5% | CNF |
| 4424 | Pasta, macaroni (spirals), vegetable, enriched, cooked | Cereals, Grains and Pasta | 19.00 mg | 5% | CNF |
| 4425 | Grains, wheat flour, white, self-rising | Cereals, Grains and Pasta | 19.00 mg | 5% | CNF |
| 4426 | Icing (frosting), coconut-nut, ready to eat | Sweets | 19.00 mg | 5% | CNF |
| 4427 | Sweet roll, cheese | Baked Products | 19.00 mg | 5% | CNF |
| 4428 | Roll, dinner, plain, homemade, with 2% milk | Baked Products | 19.00 mg | 5% | CNF |
| 4429 | Waffle, plain, homemade | Baked Products | 19.00 mg | 5% | CNF |
| 4430 | Pie, pumpkin, homemade | Baked Products | 19.00 mg | 5% | CNF |
| 4431 | Pie, chocolate cream, commercial | Baked Products | 19.00 mg | 5% | CNF |
| 4432 | Danish pastry, cinnamon | Baked Products | 19.00 mg | 5% | CNF |
| 4433 | Cheesecake, prepared from mix, no bake type | Baked Products | 19.00 mg | 5% | CNF |
| 4434 | Coffee cake mix, cinnamon with crumb topping, dry, unprepared | Baked Products | 19.00 mg | 5% | CNF |
| 4435 | Cake, cherry fudge with chocolate icing (frosting) | Baked Products | 19.00 mg | 5% | CNF |
| 4436 | Bread, white, homemade with 2% milk | Baked Products | 19.00 mg | 5% | CNF |
| 4437 | Bread, egg (Challah) | Baked Products | 19.00 mg | 5% | CNF |
| 4438 | Meatless, bacon | Legumes and Legume Products | 19.00 mg | 5% | CNF |
| 4439 | Alcohol, cocktail, whisky sour mix, powder | Beverages | 19.00 mg | 5% | CNF |
| 4440 | Fiddlehead greens (ferns), frozen, unprepared | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4441 | Corn, sweet, white, frozen, kernels off cob, boiled, drained, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4442 | Corn, sweet, white, frozen, kernels off cob, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4443 | Beets, harvard, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4444 | Tomato products, canned, sauce with herbs and cheese | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4445 | Tomato products, canned, sauce with mushrooms | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4446 | Squash, winter, hubbard, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4447 | Cauliflower, green, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4448 | Cauliflower, green, boiled | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4449 | Pickle relish, hot dog | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4450 | Potato, mashed, dehydrated, granules without milk, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
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