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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 651 | Muffins, English, whole-wheat | Baked Products | 71.00 mg | 17% |
| 652 | Bread, wheat, sprouted, toasted | Baked Products | 71.00 mg | 17% |
| 653 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 71.00 mg | 17% |
| 654 | Snacks, crisped rice bar, almond | Snacks | 71.00 mg | 17% |
| 655 | Water convolvulus,raw | Vegetables and Vegetable Products | 71.00 mg | 17% |
| 656 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 70.00 mg | 17% |
| 657 | Beverages, malted drink mix, chocolate, powder | Beverages | 70.00 mg | 17% |
| 658 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 70.00 mg | 17% |
| 659 | Cake, gingerbread, prepared from recipe | Baked Products | 70.00 mg | 17% |
| 660 | Beet greens, raw | Vegetables and Vegetable Products | 70.00 mg | 17% |
| 661 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 70.00 mg | 17% |
| 662 | Snacks, potato chips, fat free, salted | Snacks | 70.00 mg | 17% |
| 663 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 70.00 mg | 17% |
| 664 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 70.00 mg | 17% |
| 665 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 70.00 mg | 17% |
| 666 | Bread, pita, whole-wheat | Baked Products | 69.00 mg | 16% |
| 667 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 69.00 mg | 16% |
| 668 | Snacks, granola bites, mixed flavors | Snacks | 69.00 mg | 16% |
| 669 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 69.00 mg | 16% |
| 670 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 69.00 mg | 16% |
| 671 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 69.00 mg | 16% |
| 672 | Snacks, potato chips, fat-free, made with olestra | Snacks | 69.00 mg | 16% |
| 673 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 69.00 mg | 16% |
| 674 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 69.00 mg | 16% |
| 675 | Wasabi, root, raw | Vegetables and Vegetable Products | 69.00 mg | 16% |
| 676 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 68.00 mg | 16% |
| 677 | Figs, dried, uncooked | Fruits and Fruit Juices | 68.00 mg | 16% |
| 678 | Beverages, coffee, instant, mocha, sweetened | Beverages | 68.00 mg | 16% |
| 679 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 68.00 mg | 16% |
| 680 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 68.00 mg | 16% |
| 681 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 68.00 mg | 16% |
| 682 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 683 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 684 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 68.00 mg | 16% |
| 685 | Purslane, raw | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 686 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 68.00 mg | 16% |
| 687 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 67.00 mg | 16% |
| 688 | Snacks, potato chips, plain, unsalted | Snacks | 67.00 mg | 16% |
| 689 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 67.00 mg | 16% |
| 690 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 67.00 mg | 16% |
| 691 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 692 | Puddings, chocolate, dry mix, regular | Sweets | 67.00 mg | 16% |
| 693 | Seaweed, agar, raw | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 694 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 695 | Bread, wheat, sprouted | Baked Products | 66.00 mg | 16% |
| 696 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 66.00 mg | 16% |
| 697 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 65.00 mg | 15% |
| 698 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% |
| 699 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% |
| 700 | Beverages, chocolate syrup | Beverages | 65.00 mg | 15% |
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