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 3651–3700 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 3651 | Grape juice, frozen concentrate, sugar and vitamin C added, undiluted | Fruits and fruit juices | 15.00 mg | 4% |
| 3652 | Pineapple, canned, extra heavy syrup pack, solids and liquid | Fruits and fruit juices | 15.00 mg | 4% |
| 3653 | Pork, spleen, braised | Pork Products | 15.00 mg | 4% |
| 3654 | Pork, cured, ham, whole, lean and fat | Pork Products | 15.00 mg | 4% |
| 3655 | Beans, shellie, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3656 | Corn, sweet, canned, brine pack, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3657 | Escarole or endive (cichorium endivia), raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3658 | Mustard greens, frozen, unprepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3659 | Peas, green, canned, seasoned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3660 | Potato, au gratin, dry mix, prepared with water, whole milk and butter | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3661 | Potato, hashed brown, frozen, with butter sauce, prepared | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3662 | Potato salad, homemade | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3663 | Vegetables, mixed, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3664 | Corn pudding , homemade | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3665 | Tomato, red, ripe, stewed (scalloped with breadcrumbs) | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3666 | Cabbage, boiled, drained | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3667 | Cauliflower, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3668 | Mushroom, canned, drained solids | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3669 | Tomato products, canned, sauce | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3670 | Beets, pickled, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3671 | Pepper, jalapeno, canned, solids and liquid | Vegetables and Vegetable Products | 15.00 mg | 4% |
| 3672 | Beef, brain, pan-fried | Beef Products | 15.00 mg | 4% |
| 3673 | Beef, tongue, simmered | Beef Products | 15.00 mg | 4% |
| 3674 | Malted milk, chocolate flavour, powder, milk whole milk | Beverages | 15.00 mg | 4% |
| 3675 | Lamb, New Zealand, composite cuts, lean and fat, 6mm (1/4") trim, raw | Lamb, Veal and Game | 15.00 mg | 4% |
| 3676 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 15.00 mg | 4% |
| 3677 | Coffee cake, cheese | Baked Products | 15.00 mg | 4% |
| 3678 | Danish pastry, cheese | Baked Products | 15.00 mg | 4% |
| 3679 | Danish pastry, fruit (apple, raisin, lemon, raspberry) | Baked Products | 15.00 mg | 4% |
| 3680 | Pie, lemon meringue, commercial | Baked Products | 15.00 mg | 4% |
| 3681 | Pie crust, standard-type, dry mix, unprepared | Baked Products | 15.00 mg | 4% |
| 3682 | Pie crust, standard type, frozen, ready-to-bake | Baked Products | 15.00 mg | 4% |
| 3683 | Phyllo dough | Baked Products | 15.00 mg | 4% |
| 3684 | Muffin, blueberry, toaster-type, toasted | Baked Products | 15.00 mg | 4% |
| 3685 | Pancake, buttermilk, homemade | Baked Products | 15.00 mg | 4% |
| 3686 | Coffee cake, cream filled, with chocolate icing (frosting) | Baked Products | 15.00 mg | 4% |
| 3687 | Bannock | Baked Products | 15.00 mg | 4% |
| 3688 | Dessert, pudding, chocolate, dry mix, regular, prepared with whole milk | Sweets | 15.00 mg | 4% |
| 3689 | Dessert, pudding, coconut, dry mix, regular, unprepared | Sweets | 15.00 mg | 4% |
| 3690 | Fast foods, breakfast, biscuit with egg, cheese and bacon | Fast Foods | 15.00 mg | 4% |
| 3691 | Fast foods, entree, salad, vegetable, no dressing, with chicken | Fast Foods | 15.00 mg | 4% |
| 3692 | Fast foods, entree, salad, vegetable, no dressing, with turkey, ham and cheese | Fast Foods | 15.00 mg | 4% |
| 3693 | Fast foods, sandwiches and burgers, egg and cheese sandwich | Fast Foods | 15.00 mg | 4% |
| 3694 | Fast foods, side dish, potato, mashed | Fast Foods | 15.00 mg | 4% |
| 3695 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 15.00 mg | 4% |
| 3696 | Lamb, New Zealand, frozen, foreshank, separable lean and fat, 3mm (1/8") trim, braised | Lamb, Veal and Game | 15.00 mg | 4% |
| 3697 | Lamb, New Zealand, frozen, loin, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 15.00 mg | 4% |
| 3698 | Lamb, New Zealand, frozen, rib, lean and fat, 3mm (1/8") trim, roasted | Lamb, Veal and Game | 15.00 mg | 4% |
| 3699 | Lamb, New Zealand, frozen, shoulder, whole, separable lean and fat, 3mm (1/8") trim, raw | Lamb, Veal and Game | 15.00 mg | 4% |
| 3700 | Pepper, jalapeno, raw | Vegetables and Vegetable Products | 15.00 mg | 4% |
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