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 9751–9800 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 9751 | Corn, sweet, white, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9752 | Squash, winter, hubbard, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9753 | Sauerkraut, canned, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9754 | Mustard greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9755 | Mustard greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9756 | Lettuce, green leaf, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9757 | Mushrooms, portabella, grilled | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9758 | Cornsalad, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9759 | Corn, sweet, yellow, canned, whole kernel, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9760 | Beans, snap, canned, all styles, seasoned, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9761 | Beans, snap, green, canned, regular pack, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9762 | Beans, snap, green, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9763 | Mangosteen, canned, syrup pack | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 9764 | Rice, white, medium-grain, cooked, unenriched | Cereal Grains and Pasta | 13.00 mg | 3% | USDA_SR |
| 9765 | Rice, white, medium-grain, enriched, cooked | Cereal Grains and Pasta | 13.00 mg | 3% | USDA_SR |
| 9766 | Rennin, vanilla, dry mix, prepared with 2% milk | Sweets | 13.00 mg | 3% | USDA_SR |
| 9767 | Beef, variety meats and by-products, brain, raw | Beef Products | 13.00 mg | 3% | USDA_SR |
| 9768 | Radicchio, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9769 | Catsup | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9770 | Broccoli, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9771 | Beans, snap, green, canned, no salt added, drained solids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9772 | Beans, snap, yellow, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9773 | Beans, snap, yellow, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9774 | Beans, snap, green, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9775 | Squash, summer, zucchini, includes skin, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9776 | Squash, summer, zucchini, includes skin, frozen, unprepared | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9777 | Squash, summer, crookneck and straightneck, canned, drained, solid, without salt | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9778 | Lettuce, butterhead (includes boston and bibb types), raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9779 | Mushrooms, Chanterelle, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9780 | Escarole, cooked, boiled, drained, no salt added | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9781 | Cucumber, with peel, raw | Vegetables and Vegetable Products | 13.00 mg | 3% | USDA_SR |
| 9782 | Pork, cured, shoulder, blade roll, separable lean and fat, roasted | Pork Products | 13.00 mg | 3% | USDA_SR |
| 9783 | Pork, cured, shoulder, blade roll, separable lean and fat, unheated | Pork Products | 13.00 mg | 3% | USDA_SR |
| 9784 | Pork, cured, bacon, unprepared | Pork Products | 13.00 mg | 3% | USDA_SR |
| 9785 | Pork, fresh, carcass, separable lean and fat, raw | Pork Products | 13.00 mg | 3% | USDA_SR |
| 9786 | Babyfood, dessert, blueberry yogurt, strained | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9787 | Babyfood, dessert, peach yogurt | Baby Foods | 13.00 mg | 3% | USDA_SR |
| 9788 | Restaurant, Chinese, sweet and sour pork | Restaurant Foods | 13.00 mg | 3% | USDA_SR |
| 9789 | Schar, Gluten-Free, Classic White Rolls | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9790 | Candies, KRACKEL Chocolate Bar | Sweets | 13.00 mg | 3% | USDA_SR |
| 9791 | Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked style | Baked Products | 13.00 mg | 3% | USDA_SR |
| 9792 | Pork, fresh, variety meats and by-products, spleen, raw | Pork Products | 13.00 mg | 3% | USDA_SR |
| 9793 | Fruit juice smoothie, BOLTHOUSE FARMS, strawberry banana | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 9794 | Fruit salad, (pineapple and papaya and banana and guava), tropical, canned, heavy syrup, solids and liquids | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 9795 | Strawberries, raw | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 9796 | Raspberries, frozen, red, sweetened | Fruits and Fruit Juices | 13.00 mg | 3% | USDA_SR |
| 9797 | Milk, buttermilk, fluid, cultured, reduced fat | Dairy and Egg Products | 13.00 mg | 3% | USDA_SR |
| 9798 | Restaurant, Mexican, spanish rice | Restaurant Foods | 13.00 mg | 3% | USDA_SR |
| 9799 | Puddings, banana, dry mix, regular, prepared with 2% milk | Sweets | 13.00 mg | 3% | USDA_SR |
| 9800 | Babyfood, dinner, jarred, pasta with cheese and vegetables | Babyfoods | 13.00 mg | 3% | CNF |
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