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 1751–1800 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1751 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1752 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 29.00 mg | 7% |
| 1753 | Beans, snap (Italian, green or yellow), frozen, microwaved | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1754 | Dip, spinach, sour cream base | Soups, Sauces and Gravies | 29.00 mg | 7% |
| 1755 | Tamale, corn | Mixed Dishes | 29.00 mg | 7% |
| 1756 | Cheese, processed product, cheddar, spread | Dairy and Egg Products | 29.00 mg | 7% |
| 1757 | Dessert, frozen, ice cream sandwich | Sweets | 29.00 mg | 7% |
| 1758 | Dessert, frozen, ice cream cone, chocolate covered, with nuts, flavours other than chocolate | Sweets | 29.00 mg | 7% |
| 1759 | Beans, kidney, red, canned, drained and rinsed | Legumes and Legume Products | 29.00 mg | 7% |
| 1760 | Chicken tenders, breaded, frozen, prepared | Mixed Dishes | 29.00 mg | 7% |
| 1761 | Cracker, multigrain | Baked Products | 29.00 mg | 7% |
| 1762 | Goose, wild (Canada goose), native, breast, skinless, raw | Poultry Products | 29.00 mg | 7% |
| 1763 | Snacks, corn-based, extruded, onion | Snacks | 28.00 mg | 7% |
| 1764 | Candies, bars, Whatchamacallit | Sweets | 28.00 mg | 7% |
| 1765 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 28.00 mg | 7% |
| 1766 | Fast foods, mexican, tostada with guacamole | Fast Foods | 28.00 mg | 7% |
| 1767 | Fast foods, side dish, corn on the cob with butter | Fast Foods | 28.00 mg | 7% |
| 1768 | Fast foods, side dish, potato, baked, topped with cheese sauce and chili | Fast Foods | 28.00 mg | 7% |
| 1769 | Chili con carne with beans, canned | Mixed Dishes | 28.00 mg | 7% |
| 1770 | Beef, ground, medium, crumbled, pan-fried | Beef Products | 28.00 mg | 7% |
| 1771 | Beef, ground, lean, crumbled, pan-fried | Beef Products | 28.00 mg | 7% |
| 1772 | Beef, ground, regular, crumbled, not rinsed, pan-fried | Beef Products | 28.00 mg | 7% |
| 1773 | Cracker, cheese, sandwich, with cheese filling | Baked Products | 28.00 mg | 7% |
| 1774 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1775 | Game meat, bison, top round, lean, steak, cooked, broiled | Lamb, Veal and Game | 28.00 mg | 7% |
| 1776 | Game meat, elk, loin, separable lean only, cooked, broiled | Lamb, Veal and Game | 28.00 mg | 7% |
| 1777 | Game meat, elk, round, separable lean only, cooked, broiled | Lamb, Veal and Game | 28.00 mg | 7% |
| 1778 | Game meat, deer (venison), shoulder clod roast, lean, braised | Lamb, Veal and Game | 28.00 mg | 7% |
| 1779 | Dessert, frozen, ice cream, vanilla, light, no sugar added, chocolate coated | Sweets | 28.00 mg | 7% |
| 1780 | Fish, cisco (lake herring, tullibee), native, baked | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1781 | Beef, chuck, cross rib roast, boneless, lean and fat, 0mm (0") trim, cooked, braised | Beef Products | 28.00 mg | 7% |
| 1782 | Beef, hip, inside (top) round roast, boneless, lean, cooked, roasted | Beef Products | 28.00 mg | 7% |
| 1783 | Fast foods, chicken tenders, breaded | Fast Foods | 28.00 mg | 7% |
| 1784 | Cheese, provolone, reduced fat | Dairy and Egg Products | 28.00 mg | 7% |
| 1785 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1786 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1787 | Muffin, chocolate chip, commercial | Baked Products | 28.00 mg | 7% |
| 1788 | Bread, potato | Baked Products | 28.00 mg | 7% |
| 1789 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1790 | Fast foods, entree, chicken, breaded and fried, breast, meat only, skin and breading removed | Fast Foods | 28.00 mg | 7% |
| 1791 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 28.00 mg | 7% |
| 1792 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 28.00 mg | 7% |
| 1793 | Pork, composite cuts, leg, loin and shoulder, lean, cooked | Pork Products | 28.00 mg | 7% |
| 1794 | Dessert, frozen, ice cream bar or stick, chocolate covered | Sweets | 28.00 mg | 7% |
| 1795 | Babyfood, snack, biscuit, rice | Babyfoods | 28.00 mg | 7% |
| 1796 | Fish, trout, brook, raw | Finfish and Shellfish Products | 28.00 mg | 7% |
| 1797 | Cheese, provolone | Dairy and Egg Products | 28.00 mg | 7% |
| 1798 | Cheese, processed food, swiss, loaf | Dairy and Egg Products | 28.00 mg | 7% |
| 1799 | Cheese, Mexican, queso anejo | Dairy and Egg Products | 28.00 mg | 7% |
| 1800 | Quail, breast, meat only, raw | Poultry Products | 28.00 mg | 7% |
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