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 10251–10300 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10251 | Pie crust, standard type, homemade, unbaked | Baked Products | 12.00 mg | 3% | CNF |
| 10252 | Toaster pastry, fruit (apple, blueberry, cherry, strawberry) | Baked Products | 12.00 mg | 3% | CNF |
| 10253 | Pie, banana cream, prepared from mix, no-bake type | Baked Products | 12.00 mg | 3% | CNF |
| 10254 | Muffin, blueberry, toaster-type | Baked Products | 12.00 mg | 3% | CNF |
| 10255 | Doughnut (donut), French cruller, glazed | Baked Products | 12.00 mg | 3% | CNF |
| 10256 | Cream puff, homemade, shell only, includes eclair | Baked Products | 12.00 mg | 3% | CNF |
| 10257 | Cookie, vanilla wafer, 18 to 21% fat | Baked Products | 12.00 mg | 3% | CNF |
| 10258 | Cookie, sugar, homemade, made with margarine | Baked Products | 12.00 mg | 3% | CNF |
| 10259 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 12.00 mg | 3% | CNF |
| 10260 | Cookie, butter, commercial | Baked Products | 12.00 mg | 3% | CNF |
| 10261 | Cake, yellow, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% | CNF |
| 10262 | Cake, white, homemade, without icing (frosting) | Baked Products | 12.00 mg | 3% | CNF |
| 10263 | Cake, white, homemade, with coconut icing (frosting) | Baked Products | 12.00 mg | 3% | CNF |
| 10264 | Cake, angel food, commercial | Baked Products | 12.00 mg | 3% | CNF |
| 10265 | Bread stuffing, dry mix, prepared | Baked Products | 12.00 mg | 3% | CNF |
| 10266 | Veal, lungs, raw | Lamb, Veal and Game | 12.00 mg | 3% | CNF |
| 10267 | Lamb, brain, raw | Lamb, Veal and Game | 12.00 mg | 3% | CNF |
| 10268 | Strawberry flavour mix, powder, with whole milk | Beverages | 12.00 mg | 3% | CNF |
| 10269 | Hot chocolate, mix, powder, prepared with water | Beverages | 12.00 mg | 3% | CNF |
| 10270 | Alcohol, table wine, red (11.5% alcohol by volume) | Beverages | 12.00 mg | 3% | CNF |
| 10271 | Beef, cured, corned beef, brisket, cooked | Beef Products | 12.00 mg | 3% | CNF |
| 10272 | Beef, kidney, simmered | Beef Products | 12.00 mg | 3% | CNF |
| 10273 | Beef, brain, simmered | Beef Products | 12.00 mg | 3% | CNF |
| 10274 | Seaweed, dulse (laver, nori), dried | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10275 | Pepper, sweet, red, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10276 | Celery, boiled, drained, with salt | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10277 | Tomato, red, ripe, canned, stewed | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10278 | Squash, winter, spaghetti, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10279 | Pumpkin, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10280 | Celery, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10281 | Carrot, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10282 | Carrot, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10283 | Cabbage, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10284 | Pepper, sweet, yellow, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10285 | Sweet potato, canned, syrup pack, drained solids | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10286 | Yambean (jimaca), tuber, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10287 | Sesbania flowers, steamed | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10288 | Sesbania flowers, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10289 | Mushroom, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10290 | Chayote, fruit, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10291 | Chayote, fruit, raw | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10292 | Celeriac, boiled, drained | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10293 | Cauliflower, frozen, unprepared | Vegetables and Vegetable Products | 12.00 mg | 3% | CNF |
| 10294 | Pork, cured, breakfast strips, raw or unheated | Pork Products | 12.00 mg | 3% | CNF |
| 10295 | Pork, cured, bacon, raw | Pork Products | 12.00 mg | 3% | CNF |
| 10296 | Pork, lungs, braised | Pork Products | 12.00 mg | 3% | CNF |
| 10297 | Pork, brains, braised | Pork Products | 12.00 mg | 3% | CNF |
| 10298 | Rhubarb, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10299 | Pineapple, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
| 10300 | Melon, cantaloupe, raw | Fruits and fruit juices | 12.00 mg | 3% | CNF |
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