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 9501–9550 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9501 | Zwieback | Babyfoods | 14.00 mg | 3% | CNF |
| 9502 | Fast foods, egg and sausage griddlecake sandwich | Fast Foods | 14.00 mg | 3% | CNF |
| 9503 | Pokeberry shoots, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 9504 | Mushroom, white, microwaved | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 9505 | Beans, mung, mature seeds, sprouted, bean sprouts, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 9506 | Leeks (bulb and lower-leaf portion), boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 9507 | Fast foods, egg, cheese and sausage griddlecake sandwich | Fast Foods | 14.00 mg | 3% | CNF |
| 9508 | Asparagus, boiled, drained, with salt | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 9509 | Milk, fluid, goat, unenriched, whole | Dairy and Egg Products | 14.00 mg | 3% | CNF |
| 9510 | Dessert, frozen, light ice cream, soft serve, blended with cookie pieces | Sweets | 14.00 mg | 3% | CNF |
| 9511 | Dessert, frozen, ice cream, vanilla, reduced sugar | Sweets | 14.00 mg | 3% | CNF |
| 9512 | Cabbage, napa, raw | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 9513 | Spaghetti, without meat, canned | Mixed Dishes | 14.00 mg | 3% | CNF |
| 9514 | Game meat, native, caribou (reindeer), brain, raw | Lamb, Veal and Game | 14.00 mg | 3% | CNF |
| 9515 | Game meat, native, ringed seal, pup, raw | Lamb, Veal and Game | 14.00 mg | 3% | CNF |
| 9516 | Coffee substitute, cereal grain beverage, powder, with 2% milk | Beverages | 14.00 mg | 3% | CNF |
| 9517 | Sausage, Bratwurst, pork, beef and turkey, smoked, reduced fat | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9518 | Pork, cured, ham, boneless, mini ham-half, extra lean (approximately 5% fat), cooked, reduced sodium | Pork Products | 14.00 mg | 3% | CNF |
| 9519 | Potatoes, canned, drained solids, unsalted | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 9520 | Sausage, breakfast links or rounds, pork, pre-cooked | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9521 | Pork and ham, canned | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9522 | Pork/ham/chicken, canned, reduced sodium | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9523 | Wiener (frankfurter), beef, pork, and turkey, fat free | Sausages and Luncheon meats | 14.00 mg | 3% | CNF |
| 9524 | Turkey, tom, leg, meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9525 | Turkey, tom, thigh, meat only, raw | Poultry Products | 14.00 mg | 3% | CNF |
| 9526 | Pasta with sliced franks in tomato sauce, canned | Mixed Dishes | 14.00 mg | 3% | CNF |
| 9527 | Grape leaves, canned | Vegetables and Vegetable Products | 14.00 mg | 3% | CNF |
| 9528 | Fast foods, egg, scrambled | Fast Foods | 14.00 mg | 3% | CNF |
| 9529 | Fast foods, breakfast, biscuit with egg | Fast Foods | 14.00 mg | 3% | CNF |
| 9530 | Grains, rice, white, long-grain, pre-cooked or instant, enriched, dry | Cereals, Grains and Pasta | 14.00 mg | 3% | CNF |
| 9531 | Pasta, made without egg, homemade, cooked | Cereals, Grains and Pasta | 14.00 mg | 3% | CNF |
| 9532 | Pasta, made with egg, homemade, cooked | Cereals, Grains and Pasta | 14.00 mg | 3% | CNF |
| 9533 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 14.00 mg | 3% | CNF |
| 9534 | Dessert, frozen, ice cream, strawberry | Sweets | 14.00 mg | 3% | CNF |
| 9535 | Dessert, pudding, chocolate, dry mix, instant, prepared with 2% milk | Sweets | 14.00 mg | 3% | CNF |
| 9536 | Dessert, frozen, ice cream, low fat, vanilla, soft serve | Sweets | 14.00 mg | 3% | CNF |
| 9537 | Dessert, frozen, ice cream, vanilla, 11% M.F. | Sweets | 14.00 mg | 3% | CNF |
| 9538 | Dessert, frozen, ice cream, light, vanilla | Sweets | 14.00 mg | 3% | CNF |
| 9539 | Snacks, fruit leather, pieces | Snacks | 14.00 mg | 3% | CNF |
| 9540 | Pie, pumpkin, commercial | Baked Products | 14.00 mg | 3% | CNF |
| 9541 | Pie crust, standard type, homemade, baked | Baked Products | 14.00 mg | 3% | CNF |
| 9542 | Pie, mincemeat, homemade, 2 crust | Baked Products | 14.00 mg | 3% | CNF |
| 9543 | Pancake, plain (includes buttermilk), frozen, ready-to-heat | Baked Products | 14.00 mg | 3% | CNF |
| 9544 | Muffin, corn, toaster type | Baked Products | 14.00 mg | 3% | CNF |
| 9545 | Cookie, vanilla wafer, 12 to 17% fat | Baked Products | 14.00 mg | 3% | CNF |
| 9546 | Cookie, vanilla sandwich with cream filling | Baked Products | 14.00 mg | 3% | CNF |
| 9547 | Cookie, shortbread, plain, commercial | Baked Products | 14.00 mg | 3% | CNF |
| 9548 | Bread, banana, homemade, made with margarine | Baked Products | 14.00 mg | 3% | CNF |
| 9549 | Veal, spleen, braised | Lamb, Veal and Game | 14.00 mg | 3% | CNF |
| 9550 | Lamb, lungs, raw | Lamb, Veal and Game | 14.00 mg | 3% | CNF |
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