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 4301–4350 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4301 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 11.00 mg | 3% |
| 4302 | Snacks, corn-based, extruded, cones, plain | Snacks | 11.00 mg | 3% |
| 4303 | Snacks, pork skins, plain | Snacks | 11.00 mg | 3% |
| 4304 | Dessert, frozen, pudding pop, vanilla | Sweets | 11.00 mg | 3% |
| 4305 | Dessert, frozen, ice cream, vanilla, rich, 16% M.F. | Sweets | 11.00 mg | 3% |
| 4306 | Dessert, pudding, banana, dry mix, regular, prepared with 2% milk | Sweets | 11.00 mg | 3% |
| 4307 | Dessert, pudding, rice, dry mix, prepared with 2% milk | Sweets | 11.00 mg | 3% |
| 4308 | Dessert, pudding, coconut, dry mix, instant, prepared with whole milk | Sweets | 11.00 mg | 3% |
| 4309 | Dessert, pudding, coconut, dry mix, regular, prepared with whole milk | Sweets | 11.00 mg | 3% |
| 4310 | Fast foods, entree, salad, vegetable, no dressing | Fast Foods | 11.00 mg | 3% |
| 4311 | Fast foods, entree, salad, vegetable, no dressing, with cheese and egg | Fast Foods | 11.00 mg | 3% |
| 4312 | Fast foods, sandwiches and burgers, ham and cheese sandwich | Fast Foods | 11.00 mg | 3% |
| 4313 | Plant-based beverage, rice, enriched | Beverages | 11.00 mg | 3% |
| 4314 | Chicken pot pie, frozen, prepared | Mixed Dishes | 11.00 mg | 3% |
| 4315 | Beverage mix, carob flavour, powder, with 2% M.F. milk | Beverages | 11.00 mg | 3% |
| 4316 | Soup, minestrone, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 11.00 mg | 3% |
| 4317 | Sausage, breakfast links or rounds, beef, cooked | Sausages and Luncheon meats | 11.00 mg | 3% |
| 4318 | Olive, pickled, canned or bottled, green | Fruits and fruit juices | 11.00 mg | 3% |
| 4319 | Tangerine, (mandarin), canned, juice pack, drained | Fruits and fruit juices | 11.00 mg | 3% |
| 4320 | Salad dressing, buttermilk as main ingredient | Fats and Oils | 11.00 mg | 3% |
| 4321 | Pork, oriental style, dehydrated | Pork Products | 11.00 mg | 3% |
| 4322 | Juice, tomato and vegetable, low sodium | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4323 | Chocolate flavour drink, whey and milk based | Beverages | 11.00 mg | 3% |
| 4324 | Sausage, Polish, smoked, pre-cooked | Sausages and Luncheon meats | 11.00 mg | 3% |
| 4325 | Fish, burbot (loche), native, liver, baked | Finfish and Shellfish Products | 11.00 mg | 3% |
| 4326 | Mushroom, white, stir-fried, no fat added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4327 | Beef, fat, cooked | Beef Products | 11.00 mg | 3% |
| 4328 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 0mm (0") trim, raw | Beef Products | 11.00 mg | 3% |
| 4329 | Beef, loin, strip loin (new york) steak, boneless, lean and fat, 3mm (1/8") trim, raw | Beef Products | 11.00 mg | 3% |
| 4330 | Beef, loin, t-bone steak (porterhouse), lean, raw | Beef Products | 11.00 mg | 3% |
| 4331 | Orange juice, chilled, includes from concentrate, fortified with added calcium and vitamin D | Fruits and fruit juices | 11.00 mg | 3% |
| 4332 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 11.00 mg | 3% |
| 4333 | Dessert, egg custard, baked, homemade | Sweets | 11.00 mg | 3% |
| 4334 | Juice, tomato, canned, no salt added | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4335 | Carrot, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4336 | Eggplant (aubergine, brinjal), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4337 | Gourd, white-flowered (calabash gourd), boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4338 | Pepper, sweet, red, canned, solids and liquid | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4339 | Potato, whole, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4340 | Squash, winter, spaghetti, baked or boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4341 | Yambean (jimaca), tuber, boiled, drained, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% |
| 4342 | Muffin, blueberry, dry mix, prepared | Baked Products | 11.00 mg | 3% |
| 4343 | Cookie, shortbread, plain, homemade | Baked Products | 11.00 mg | 3% |
| 4344 | Fruit salad, tropical (pineapple, red and yellow papaya), canned, juice pack, solids and liquid | Fruits and fruit juices | 11.00 mg | 3% |
| 4345 | Salad, Greek, homemade | Mixed Dishes | 11.00 mg | 3% |
| 4346 | Meatballs, sweet and sour | Mixed Dishes | 11.00 mg | 3% |
| 4347 | Cream, 5% | Dairy and Egg Products | 11.00 mg | 3% |
| 4348 | Yogourt, fruit flavoured, low fat (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 4349 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
| 4350 | Yogourt, plain (2-3.9% M.F.) | Dairy and Egg Products | 11.00 mg | 3% |
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