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 4551–4600 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4551 | Blueberries, dried, sweetened | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 4552 | Cookies, animal crackers (includes arrowroot, tea biscuits) | Baked Products | 18.00 mg | 4% | USDA_SR |
| 4553 | Snacks, corn-based, extruded, puffs or twists, cheese-flavor | Snacks | 18.00 mg | 4% | USDA_SR |
| 4554 | Plums, dried (prunes), stewed, without added sugar | Fruits and Fruit Juices | 18.00 mg | 4% | USDA_SR |
| 4555 | Restaurant, Chinese, egg rolls, assorted | Restaurant Foods | 18.00 mg | 4% | USDA_SR |
| 4556 | Candies, confectioner's coating, yogurt | Sweets | 18.00 mg | 4% | USDA_SR |
| 4557 | Babyfood, vegetables and fruit, jarred, green beans and apple | Babyfoods | 18.00 mg | 4% | CNF |
| 4558 | Babyfood, vegetables, peas and carrots, all stages | Babyfoods | 18.00 mg | 4% | CNF |
| 4559 | Babyfood, mixed fruit with oatmeal cereal, all stages | Babyfoods | 18.00 mg | 4% | CNF |
| 4560 | Blueberry, dried, sweetened | Fruits and fruit juices | 18.00 mg | 4% | CNF |
| 4561 | Yogourt, goat, plain | Dairy and Egg Products | 18.00 mg | 4% | CNF |
| 4562 | Peas, green, canned, drained solids, rinsed | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4563 | Yogourt, goat, plain, with added fibre | Dairy and Egg Products | 18.00 mg | 4% | CNF |
| 4564 | Egg roll, assorted, restaurant prepared | Mixed Dishes | 18.00 mg | 4% | CNF |
| 4565 | Poutine | Mixed Dishes | 18.00 mg | 4% | CNF |
| 4566 | Butter tart, with raisins, homemade | Baked Products | 18.00 mg | 4% | CNF |
| 4567 | Yam, boiled, drained or baked, salt added | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4568 | Sweet potato, boiled without skin, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4569 | Salsify (oysterplant, vegetable oyster), boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4570 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4571 | Kale, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4572 | Kale, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4573 | Chrysanthemum, garland, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4574 | Brussels sprouts, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4575 | Beans, pinto, mature seeds, sprouted, boiled, drained, with salt | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4576 | Fast foods, sandwiches and burgers, cheeseburger, large, single patty, with condiments, vegetables and mayonnaise | Fast Foods | 18.00 mg | 4% | CNF |
| 4577 | Vegetarian meat loaf or patty, meatless | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 4578 | Meatless, meatballs | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 4579 | Wiener (frankfurter), meatless | Legumes and Legume Products | 18.00 mg | 4% | CNF |
| 4580 | Sauce, pasta, spaghetti or marinara, ready-to-serve, low sodium | Soups, Sauces and Gravies | 18.00 mg | 4% | CNF |
| 4581 | Potato, mashed, homemade, prepared with 2% M.F. milk and butter | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4582 | Potato, mashed, homemade, prepared with 2% M.F. milk and margarine | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4583 | Malted milk, chocolate flavour, powder, with 2% M.F. milk | Beverages | 18.00 mg | 4% | CNF |
| 4584 | Beverage mix, chocolate flavour, powder, with 2% M.F. milk | Beverages | 18.00 mg | 4% | CNF |
| 4585 | Grains, corn flour, degermed, unenriched, yellow | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 4586 | Mushroom, oyster, raw | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4587 | Broccoli, chinese, cooked | Vegetables and Vegetable Products | 18.00 mg | 4% | CNF |
| 4588 | Candies, confectioner's coating, yogourt | Sweets | 18.00 mg | 4% | CNF |
| 4589 | Sauce, pasta, spaghetti or marinara, ready-to-serve | Soups, Sauces and Gravies | 18.00 mg | 4% | CNF |
| 4590 | Fast foods, sandwiches and burgers, cheeseburger, regular, double patty, with condiments and vegetables | Fast Foods | 18.00 mg | 4% | CNF |
| 4591 | Fast foods, entree, chili con carne | Fast Foods | 18.00 mg | 4% | CNF |
| 4592 | Fast foods, dessert, sundae, caramel | Fast Foods | 18.00 mg | 4% | CNF |
| 4593 | Pasta, macaroni (elbow), unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 4594 | Pasta, macaroni (elbow), enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 4595 | Pasta, fresh-refrigerated, plain, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 4596 | Pasta, spaghetti, unenriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 4597 | Pasta, spaghetti, unenriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 4598 | Pasta, spaghetti, enriched, cooked, salted | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 4599 | Pasta, spaghetti, enriched, cooked | Cereals, Grains and Pasta | 18.00 mg | 4% | CNF |
| 4600 | Sweets, sugars, maple, hard | Sweets | 18.00 mg | 4% | CNF |
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