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 4551–4600 of 5,346 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 4551 | Pork, separable fat, cooked | Pork Products | 9.00 mg | 2% |
| 4552 | Pork, intestine (chitterlings), simmered | Pork Products | 9.00 mg | 2% |
| 4553 | Pork, cured, fat (ham and arm picnic), roasted | Pork Products | 9.00 mg | 2% |
| 4554 | Asparagus, canned, solids and liquid | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4555 | Carrot, canned, solids and liquid | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4556 | Cauliflower, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4557 | Cauliflower, frozen, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4558 | Radish, oriental (daikon), boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4559 | Turnip, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4560 | Beans, mung, mature seeds, sprouted, bean sprouts, canned, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4561 | Radish, white icicle, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4562 | Mushroom, white, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4563 | Pumpkin, boiled, drained | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4564 | Squash, winter, butternut, frozen, boiled | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4565 | Tomato, red, ripe, boiled | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4566 | Tomato, red, ripe, boiled, with salt | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4567 | Alcohol, dessert wine, sweet (18.8% alcohol by volume) | Beverages | 9.00 mg | 2% |
| 4568 | Alcohol, dessert wine, dry (18.8% alcohol by volume) | Beverages | 9.00 mg | 2% |
| 4569 | Fish, gefiltefish, commercial, sweet recipe with broth | Finfish and Shellfish Products | 9.00 mg | 2% |
| 4570 | Cake, sponge, homemade | Baked Products | 9.00 mg | 2% |
| 4571 | Cake, white, pudding-type, dry mix, unprepared | Baked Products | 9.00 mg | 2% |
| 4572 | Cake, yellow (plus streusel), pudding-type, dry mix, unprepared | Baked Products | 9.00 mg | 2% |
| 4573 | Pie, cherry, homemade, 2 crust | Baked Products | 9.00 mg | 2% |
| 4574 | Strudel, apple | Baked Products | 9.00 mg | 2% |
| 4575 | Dessert, pudding, tapioca, dry mix, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 4576 | Dessert, pudding, vanilla, dry mix, regular, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 4577 | Dessert, pudding, banana, dry mix, instant, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 4578 | Dessert, pudding, lemon, dry mix, instant, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 4579 | Sweets, sugar, brown | Sweets | 9.00 mg | 2% |
| 4580 | Sweets, syrups, table blends, corn, refiner's syrup and sugar | Sweets | 9.00 mg | 2% |
| 4581 | Pasta, Japanese noodles, soba, cooked | Cereals, Grains and Pasta | 9.00 mg | 2% |
| 4582 | Grains, rice, white, long-grain, parboiled, cooked | Cereals, Grains and Pasta | 9.00 mg | 2% |
| 4583 | Fast foods, hot dog with chili | Fast Foods | 9.00 mg | 2% |
| 4584 | Sauce, cheese, ready-to-serve | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4585 | Dessert, frozen, ice cream, light, with aspartame, vanilla | Sweets | 9.00 mg | 2% |
| 4586 | Macaroni and cheese, canned entree | Mixed Dishes | 9.00 mg | 2% |
| 4587 | Mushroom, brown, Italian (crimini), raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4588 | Cereal, ready to eat, Puffins: cinnamon, Barbara's Bakery | Breakfast cereals | 9.00 mg | 2% |
| 4589 | Soup, cream, celery, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4590 | Soup, cheddar cheese, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4591 | Soup, cream, onion, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 9.00 mg | 2% |
| 4592 | Cherry, sweet, canned, heavy syrup, drained | Fruits and fruit juices | 9.00 mg | 2% |
| 4593 | Onion, sweet, raw | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4594 | Sausage, smoked, with cheddar cheese, pre-cooked | Sausages and Luncheon meats | 9.00 mg | 2% |
| 4595 | Dessert, pudding, vanilla, dry mix, instant, prepared with whole milk | Sweets | 9.00 mg | 2% |
| 4596 | Dessert, frozen, juice with cream | Sweets | 9.00 mg | 2% |
| 4597 | Onion, yellow, sauteed | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4598 | Dessert, flan, caramel custard, homemade | Sweets | 9.00 mg | 2% |
| 4599 | Asparagus, canned, solids and liquid, unsalted | Vegetables and Vegetable Products | 9.00 mg | 2% |
| 4600 | Carrot, canned, solids ans liquid, unsalted | Vegetables and Vegetable Products | 9.00 mg | 2% |
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