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 701–750 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Candies, bars, 5th Avenue | Sweets | 62.00 mg | 15% |
| 702 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 62.00 mg | 15% |
| 703 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 62.00 mg | 15% |
| 704 | Cracker, wheat, low sodium | Baked Products | 62.00 mg | 15% |
| 705 | Cowpeas, leafy tips, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 706 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 707 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% |
| 708 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 61.00 mg | 15% |
| 709 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 61.00 mg | 15% |
| 710 | Muffin, wheat bran, dry mix, prepared | Baked Products | 61.00 mg | 15% |
| 711 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 61.00 mg | 15% |
| 712 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% |
| 713 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 61.00 mg | 15% |
| 714 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% |
| 715 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 716 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 717 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 718 | Muffin bar, all flavours | Baked Products | 60.00 mg | 14% |
| 719 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 720 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 721 | Artichoke, canned | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 722 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 723 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 60.00 mg | 14% |
| 724 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% |
| 725 | Potato, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% |
| 726 | Tofu, koyadofu, dried-frozen | Legumes and Legume Products | 59.00 mg | 14% |
| 727 | Cracker, melba toast, plain | Baked Products | 59.00 mg | 14% |
| 728 | Nuts, simulated product, wheat-based, all flavours except macadamia, without salt | Nuts and Seeds | 59.00 mg | 14% |
| 729 | Cracker, melba toast, plain, unsalted | Baked Products | 59.00 mg | 14% |
| 730 | Lentils, pink, raw | Legumes and Legume Products | 59.00 mg | 14% |
| 731 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 732 | Bread, pumpernickel, toasted | Baked Products | 58.00 mg | 14% |
| 733 | Plantain, green, fried | Fruits and fruit juices | 58.00 mg | 14% |
| 734 | Nuts, Chinese chestnuts, boiled and steamed | Nuts and Seeds | 58.00 mg | 14% |
| 735 | Nuts, simulated product, wheat-based, unflavoured, with salt | Nuts and Seeds | 58.00 mg | 14% |
| 736 | Tofu, fuyu, salted and fermented (with calcium sulphate) | Legumes and Legume Products | 58.00 mg | 14% |
| 737 | Snacks, potato chips, barbecue flavour | Snacks | 58.00 mg | 14% |
| 738 | Beans, lima, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 739 | Cracker, wheat, low fat | Baked Products | 58.00 mg | 14% |
| 740 | Candies, bars, Nestle Crunch | Sweets | 58.00 mg | 14% |
| 741 | Granola bar, chewy, low fat | Baked Products | 58.00 mg | 14% |
| 742 | Pasta, egg noodles, unenriched, dry | Cereals, Grains and Pasta | 58.00 mg | 14% |
| 743 | Pasta, egg noodles, enriched, dry | Cereals, Grains and Pasta | 58.00 mg | 14% |
| 744 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 745 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 57.00 mg | 14% |
| 746 | Borage, boiled, drained | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 747 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 748 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 57.00 mg | 14% |
| 749 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 750 | Okra (gumbo), raw | Vegetables and Vegetable Products | 57.00 mg | 14% |
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