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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 65.00 mg | 15% |
| 702 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 65.00 mg | 15% |
| 703 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 65.00 mg | 15% |
| 704 | Amaranth grain, cooked | Cereal Grains and Pasta | 65.00 mg | 15% |
| 705 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 706 | Soybeans, green, raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 707 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 65.00 mg | 15% |
| 708 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 709 | Beverages, Protein powder soy based | Beverages | 64.00 mg | 15% |
| 710 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% |
| 711 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 712 | Corn bran, crude | Cereal Grains and Pasta | 64.00 mg | 15% |
| 713 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 64.00 mg | 15% |
| 714 | Quinoa, cooked | Cereal Grains and Pasta | 64.00 mg | 15% |
| 715 | Snacks, potato sticks | Snacks | 64.00 mg | 15% |
| 716 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 64.00 mg | 15% |
| 717 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 718 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 719 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 64.00 mg | 15% |
| 720 | Chocolate-flavored hazelnut spread | Sweets | 64.00 mg | 15% |
| 721 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 63.00 mg | 15% |
| 722 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 63.00 mg | 15% |
| 723 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 63.00 mg | 15% |
| 724 | Bread, boston brown, canned | Baked Products | 63.00 mg | 15% |
| 725 | Spearmint, fresh | Spices and Herbs | 63.00 mg | 15% |
| 726 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 63.00 mg | 15% |
| 727 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 63.00 mg | 15% |
| 728 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 63.00 mg | 15% |
| 729 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 63.00 mg | 15% |
| 730 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 63.00 mg | 15% |
| 731 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 63.00 mg | 15% |
| 732 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 63.00 mg | 15% |
| 733 | Snacks, potato chips, plain, salted | Snacks | 63.00 mg | 15% |
| 734 | Candies, REESE'S BITES | Sweets | 63.00 mg | 15% |
| 735 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 63.00 mg | 15% |
| 736 | Rye flour, medium | Cereal Grains and Pasta | 63.00 mg | 15% |
| 737 | Candies, sweet chocolate coated fondant | Sweets | 63.00 mg | 15% |
| 738 | Crackers, wheat, low salt | Baked Products | 62.00 mg | 15% |
| 739 | Snacks, potato chips, lightly salted | Snacks | 62.00 mg | 15% |
| 740 | Bread, chapati or roti, plain, commercially prepared | Baked Products | 62.00 mg | 15% |
| 741 | Potato soup, instant, dry mix | Soups, Sauces, and Gravies | 62.00 mg | 15% |
| 742 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 62.00 mg | 15% |
| 743 | Nuts, acorns, raw | Nut and Seed Products | 62.00 mg | 15% |
| 744 | Jute, potherb, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 745 | Spaghetti, spinach, cooked | Cereal Grains and Pasta | 62.00 mg | 15% |
| 746 | Cowpeas, leafy tips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 747 | Jute, potherb, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 748 | Cowpeas, leafy tips, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
| 749 | Candies, 5TH AVENUE Candy Bar | Sweets | 62.00 mg | 15% |
| 750 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 61.00 mg | 15% |
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