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 651–700 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Potato, mashed, flakes without milk, dry | Vegetables and Vegetable Products | 66.00 mg | 16% |
| 652 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 65.00 mg | 15% |
| 653 | Vine spinach, raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 654 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% |
| 655 | Beans, pink, boiled, salted | Legumes and Legume Products | 65.00 mg | 15% |
| 656 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 65.00 mg | 15% |
| 657 | Chocolate syrup, thin type | Sweets | 65.00 mg | 15% |
| 658 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% |
| 659 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 660 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 661 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 662 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 65.00 mg | 15% |
| 663 | Granola bar, chewy, chocolate chip | Baked Products | 65.00 mg | 15% |
| 664 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 665 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 666 | Beans, pink, boiled | Legumes and Legume Products | 65.00 mg | 15% |
| 667 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 64.00 mg | 15% |
| 668 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 669 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% |
| 670 | Grains, corn bran, crude | Cereals, Grains and Pasta | 64.00 mg | 15% |
| 671 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 64.00 mg | 15% |
| 672 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 64.00 mg | 15% |
| 673 | Snacks, potato sticks | Snacks | 64.00 mg | 15% |
| 674 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 675 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 64.00 mg | 15% |
| 676 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 64.00 mg | 15% |
| 677 | Plant-based beverage, protein powder, soy based, powder | Beverages | 64.00 mg | 15% |
| 678 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 679 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 63.00 mg | 15% |
| 680 | Snacks, potato chips, plain, salted | Snacks | 63.00 mg | 15% |
| 681 | Beans, mungo, boiled, salted | Legumes and Legume Products | 63.00 mg | 15% |
| 682 | Bread, 60% whole wheat, commercial | Baked Products | 63.00 mg | 15% |
| 683 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 63.00 mg | 15% |
| 684 | Beans, white, boiled, salted | Legumes and Legume Products | 63.00 mg | 15% |
| 685 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 63.00 mg | 15% |
| 686 | Beans, mungo, boiled | Legumes and Legume Products | 63.00 mg | 15% |
| 687 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 63.00 mg | 15% |
| 688 | Beans, white, boiled | Legumes and Legume Products | 63.00 mg | 15% |
| 689 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 63.00 mg | 15% |
| 690 | Spices, spearmint, fresh | Spices and Herbs | 63.00 mg | 15% |
| 691 | Bread, Boston brown, canned | Baked Products | 63.00 mg | 15% |
| 692 | Candies, REESE'S BITES | Sweets | 63.00 mg | 15% |
| 693 | Candies, fondant, sweet chocolate coated | Sweets | 63.00 mg | 15% |
| 694 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% |
| 695 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 696 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 697 | Cracker, wheat, low sodium | Baked Products | 62.00 mg | 15% |
| 698 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 62.00 mg | 15% |
| 699 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 62.00 mg | 15% |
| 700 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
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