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 4751–4800 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 4751 | Fast foods, breakfast, croissant with egg and cheese | Fast Foods | 17.00 mg | 4% | CNF |
| 4752 | Fast foods, breakfast, biscuit with egg and steak | Fast Foods | 17.00 mg | 4% | CNF |
| 4753 | Dessert, pudding, coconut, dry mix, instant, unprepared | Sweets | 17.00 mg | 4% | CNF |
| 4754 | Dessert, egg custard, dry mix, prepared with 2% milk | Sweets | 17.00 mg | 4% | CNF |
| 4755 | Candies, caramel | Sweets | 17.00 mg | 4% | CNF |
| 4756 | Snacks, corn-based, extruded, puffs or twists, cheese | Snacks | 17.00 mg | 4% | CNF |
| 4757 | Biscuit, plain/buttermilk, frozen, baked | Baked Products | 17.00 mg | 4% | CNF |
| 4758 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 17.00 mg | 4% | CNF |
| 4759 | Pie crust, standard type, frozen, ready-to-bake, baked | Baked Products | 17.00 mg | 4% | CNF |
| 4760 | Pie, coconut cream, prepared from mix, no-bake type | Baked Products | 17.00 mg | 4% | CNF |
| 4761 | Muffin, plain, homemade, made with 2% milk | Baked Products | 17.00 mg | 4% | CNF |
| 4762 | French toast, homemade, with 2% milk and margarine | Baked Products | 17.00 mg | 4% | CNF |
| 4763 | French toast, frozen, ready to heat | Baked Products | 17.00 mg | 4% | CNF |
| 4764 | Doughnut (donut), yeast-leavened (honey bun), glazed | Baked Products | 17.00 mg | 4% | CNF |
| 4765 | Doughnut (donut), cake-type, plain, sugared or glazed | Baked Products | 17.00 mg | 4% | CNF |
| 4766 | Doughnut (donut), cake-type, plain (includes unsugared, old-fashioned) | Baked Products | 17.00 mg | 4% | CNF |
| 4767 | Coffee cake, fruit | Baked Products | 17.00 mg | 4% | CNF |
| 4768 | Bread, white, homemade with nonfat dry milk | Baked Products | 17.00 mg | 4% | CNF |
| 4769 | Biscuit, plain/buttermilk, refrigerated dough, higher fat | Baked Products | 17.00 mg | 4% | CNF |
| 4770 | Biscuit, plain/buttermilk, refrigerated dough, lower fat, baked | Baked Products | 17.00 mg | 4% | CNF |
| 4771 | Hot chocolate, with aspartame, mix, powder, prepared with water | Beverages | 17.00 mg | 4% | CNF |
| 4772 | Milk shake (fast food), chocolate | Beverages | 17.00 mg | 4% | CNF |
| 4773 | Malted milk, natural flavour, powder, with whole milk | Beverages | 17.00 mg | 4% | CNF |
| 4774 | Nuts, coconut cream (liquid from grated meat), sweetened, canned | Nuts and Seeds | 17.00 mg | 4% | CNF |
| 4775 | Potato puff, frozen, prepared | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4776 | Onion rings, breaded, par fried, frozen, heated in oven | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4777 | Corn, sweet, canned, cream style | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4778 | Beets, canned, drained solids | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4779 | Fennel, bulb, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4780 | Squash, summer, all varieties, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4781 | Jerusalem artichoke (sunchoke), raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4782 | Cabbage, red, boiled, drained | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4783 | Balsam-pear (bitter gourd, bitter melon), pods, raw | Vegetables and Vegetable Products | 17.00 mg | 4% | CNF |
| 4784 | Apple juice, frozen concentrate, undiluted, added vitamin C | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 4785 | Fig, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 4786 | Passion fruit juice, yellow, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 4787 | Passion fruit juice, purple, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 4788 | Kiwi fruit, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 4789 | Guava, strawberry, raw | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 4790 | Blackberry, canned, heavy syrup pack, solids and liquid | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 4791 | Apple juice, frozen concentrate, undiluted, without vitamin C | Fruits and fruit juices | 17.00 mg | 4% | CNF |
| 4792 | Sauce, steak, tomato based, ready-to-serve | Soups, Sauces and Gravies | 17.00 mg | 4% | CNF |
| 4793 | Soup, pea, green or split, dehydrated, water added | Soups, Sauces and Gravies | 17.00 mg | 4% | CNF |
| 4794 | Egg, duck, whole, fresh, raw | Dairy and Egg Products | 17.00 mg | 4% | CNF |
| 4795 | Squash, summer, yellow, includes skin, raw | Vegetables and Vegetable Products | 16.84 mg | 4% | USDA_FF |
| 4796 | SILK Unsweetened, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 4797 | SILK Plus Fiber, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 4798 | SILK Plus for Bone Health, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 4799 | SILK Plus Omega-3 DHA, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
| 4800 | SILK Vanilla, soymilk | Legumes and Legume Products | 16.00 mg | 4% | USDA_SR |
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