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 4701–4750 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4701 | Cabbage, red, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4702 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4703 | Chicken, meatless | Legumes and Legume Products | 17.00 mg | 4% | USDA_SR |
| 4704 | CRACKER BARREL, macaroni n' cheese | Restaurant Foods | 17.00 mg | 4% | USDA_SR |
| 4705 | APPLEBEE'S, crunchy onion rings | Restaurant Foods | 17.00 mg | 4% | USDA_SR |
| 4706 | BANQUET, Salisbury Steak With Gravy, family size, frozen, unprepared | Meals, Entrees, and Side Dishes | 17.00 mg | 4% | USDA_SR |
| 4707 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4708 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4709 | Corn, sweet, white, canned, cream style, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4710 | Corn, sweet, yellow, canned, cream style, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4711 | Jerusalem-artichokes, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4712 | Corn, sweet, yellow, canned, cream style, regular pack | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4713 | Passion-fruit juice, yellow, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 4714 | Passion-fruit juice, purple, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 4715 | Salisbury steak with gravy, frozen | Meals, Entrees, and Side Dishes | 17.00 mg | 4% | USDA_SR |
| 4716 | Puddings, coconut cream, dry mix, instant | Sweets | 17.00 mg | 4% | USDA_SR |
| 4717 | Egg custards, dry mix, prepared with 2% milk | Sweets | 17.00 mg | 4% | USDA_SR |
| 4718 | Cabbage, red, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4719 | Balsam-pear (bitter gourd), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | USDA_SR |
| 4720 | Apple juice, frozen concentrate, unsweetened, undiluted, with added ascorbic acid | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 4721 | Kiwifruit, green, raw | Fruits and Fruit Juices | 17.00 mg | 4% | USDA_SR |
| 4722 | Sage Valley, Gluten Free Vanilla Sandwich Cookies | Baked Products | 17.00 mg | 4% | USDA_SR |
| 4723 | Candies, caramels | Sweets | 17.00 mg | 4% | USDA_SR |
| 4724 | Bread, cheese | Baked Products | 17.00 mg | 4% | USDA_SR |
| 4725 | Pie crust, deep dish, frozen, baked, made with enriched flour | Baked Products | 17.00 mg | 4% | USDA_SR |
| 4726 | Puddings, all flavors except chocolate, low calorie, regular, dry mix | Sweets | 17.00 mg | 4% | USDA_SR |
| 4727 | CRACKER BARREL, macaroni n' cheese plate, from kid's menu | Restaurant Foods | 17.00 mg | 4% | USDA_SR |
| 4728 | Babyfood, cereal, rice, with milk powder and fruit, prepared with water | Babyfoods | 17.00 mg | 4% | CNF |
| 4729 | Cookie, sandwich with peanut butter filling, chocolate coated | Baked Products | 17.00 mg | 4% | CNF |
| 4730 | Salad, grape and apple with yogourt and candied walnuts | Fast Foods | 17.00 mg | 4% | CNF |
| 4731 | Macaroni and cheese, frozen | Mixed Dishes | 17.00 mg | 4% | CNF |
| 4732 | Sauce, cocktail, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% | CNF |
| 4733 | Bread, cheese | Baked Products | 17.00 mg | 4% | CNF |
| 4734 | Yogourt, soy, vanilla flavoured, with added fibre | Dairy and Egg Products | 17.00 mg | 4% | CNF |
| 4735 | Yogourt, soy, fruit flavoured, with added fibre | Dairy and Egg Products | 17.00 mg | 4% | CNF |
| 4736 | Yogourt, fruit flavoured, with added calcium and vitamin D (2-3.9% M.F.) | Dairy and Egg Products | 17.00 mg | 4% | CNF |
| 4737 | Yogourt parfait, with fruit and granola, reduced fat yogourt | Dairy and Egg Products | 17.00 mg | 4% | CNF |
| 4738 | Bread pudding, with raisins, homemade | Baked Products | 17.00 mg | 4% | CNF |
| 4739 | Vegetables, asian mix, frozen, boiled, drained (broccoli, green beans, mini corn, snow peas, red pepper) | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4740 | Peas, green, canned, solids and liquid, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4741 | Peas, green, canned, drained solids, no salt added | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4742 | Corn, sweet, canned, cream style, unsalted | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4743 | Cabbage, red, boiled, drained, with salt | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4744 | Bread, cornbread (also corn muffin mix), dry mix, prepared | Baked Products | 17.00 mg | 4% | CNF |
| 4745 | Dessert, frozen, light ice cream, soft serve, blended with milk chocolate candies | Sweets | 17.00 mg | 4% | CNF |
| 4746 | Cream, substitute, flavoured, powdered | Dairy and Egg Products | 17.00 mg | 4% | CNF |
| 4747 | Dessert, pudding, all flavours except chocolate, dry mix, regular, low calorie, unprepared | Sweets | 17.00 mg | 4% | CNF |
| 4748 | Meatless, chicken | Legumes and Legume Products | 17.00 mg | 4% | CNF |
| 4749 | Babyfood, cereal, ready-to-eat, 'O' Shaped with whole milk | Babyfoods | 17.00 mg | 4% | CNF |
| 4750 | Pepper, banana, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
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