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 4451–4500 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4451 | Beans, snap (Italian, green or yellow), frozen, boiled, with salt | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4452 | Seaweed, spirulina, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4453 | Tomato products, canned, sauce, spanish style | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4454 | Tomato products, canned, sauce, with onions | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4455 | Succotash, canned with whole kernel corn, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4456 | Squash, summer, zucchini, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4457 | Squash, summer, scallop, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4458 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4459 | Potato, scalloped, homemade, with butter | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4460 | Potato, mashed, homemade, prepared with whole milk and margarine | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4461 | Peas, green, canned, solids and liquid | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4462 | Kohlrabi, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4463 | Kohlrabi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4464 | Bok choy, pak-choi, raw | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4465 | Beans, snap (Italian, green or yellow), frozen, boiled, drained | Vegetables and Vegetable Products | 19.00 mg | 5% | CNF |
| 4466 | Prune, dried, cooked, added sugar | Fruits and fruit juices | 19.00 mg | 5% | CNF |
| 4467 | Cheese, feta | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 4468 | Cheese sauce, homemade | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 4469 | Eggnog, 7% M.F., Canadian product, 4% to 8% M.F. | Dairy and Egg Products | 19.00 mg | 5% | CNF |
| 4470 | Green onion, (scallion), bulb and greens, root removed, raw | Vegetables and Vegetable Products | 18.94 mg | 5% | USDA_FF |
| 4471 | Tomato, sauce, canned, with salt added | Vegetables and Vegetable Products | 18.73 mg | 4% | USDA_FF |
| 4472 | Tomatoes, crushed, canned | Vegetables and Vegetable Products | 18.64 mg | 4% | USDA_FF |
| 4473 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 18.50 mg | 4% | USDA_FF |
| 4474 | Crackers, standard snack-type, regular | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4475 | Cookies, shortbread, commercially prepared, pecan | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4476 | Cake, coffeecake, cinnamon with crumb topping, dry mix, prepared | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4477 | Beverages, chocolate syrup, prepared with whole milk | Beverages | 18.00 mg | 4% | USDA_SR |
| 4478 | Yokan, prepared from adzuki beans and sugar | Legumes and Legume Products | 18.00 mg | 4% | USDA_SR |
| 4479 | Babyfood, cereal, mixed, with bananas, prepared with whole milk | Baby Foods | 18.00 mg | 4% | USDA_SR |
| 4480 | Fast foods, sundae, caramel | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 4481 | Pie crust, cookie-type, prepared from recipe, graham cracker, chilled | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4482 | Toaster pastries, brown-sugar-cinnamon | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4483 | Pie, coconut custard, commercially prepared | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4484 | Biscuits, plain or buttermilk, prepared from recipe | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4485 | Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4486 | Babyfood, cereal, oatmeal, with bananas, prepared with whole milk | Baby Foods | 18.00 mg | 4% | USDA_SR |
| 4487 | Babyfood, cereal, barley, prepared with whole milk | Baby Foods | 18.00 mg | 4% | USDA_SR |
| 4488 | Fast foods, cheeseburger; single, large patty; with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 4489 | Pasta, cooked, unenriched, with added salt | Cereal Grains and Pasta | 18.00 mg | 4% | USDA_SR |
| 4490 | Beverages, chocolate-flavor beverage mix, powder, prepared with whole milk | Beverages | 18.00 mg | 4% | USDA_SR |
| 4491 | Custard-apple, (bullock's-heart), raw | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 4492 | Acerola, (west indian cherry), raw | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 4493 | Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium | Soups, Sauces, and Gravies | 18.00 mg | 4% | USDA_SR |
| 4494 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 18.00 mg | 4% | USDA_SR |
| 4495 | Milk, sheep, fluid | Dairy and Egg Products | 18.00 mg | 4% | USDA_SR |
| 4496 | WENDY'S, DAVE'S Hot 'N Juicy 1/4 LB, single | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 4497 | BURGER KING, DOUBLE WHOPPER, no cheese | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 4498 | BURGER KING, WHOPPER, with cheese | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 4499 | BURGER KING, WHOPPER, no cheese | Fast Foods | 18.00 mg | 4% | USDA_SR |
| 4500 | Yam, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | USDA_SR |
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