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 751–800 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 61.00 mg | 15% |
| 752 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 61.00 mg | 15% |
| 753 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 61.00 mg | 15% |
| 754 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 61.00 mg | 15% |
| 755 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% |
| 756 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% |
| 757 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 60.00 mg | 14% |
| 758 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% |
| 759 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 60.00 mg | 14% |
| 760 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 761 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 762 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 763 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 764 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 765 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 766 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% |
| 767 | Nabisco, Nabisco Grahams Crackers | Baked Products | 59.00 mg | 14% |
| 768 | Crackers, melba toast, plain | Baked Products | 59.00 mg | 14% |
| 769 | Lentils, pink or red, raw | Legumes and Legume Products | 59.00 mg | 14% |
| 770 | Crackers, melba toast, plain, without salt | Baked Products | 59.00 mg | 14% |
| 771 | Bread, wheat, toasted | Baked Products | 59.00 mg | 14% |
| 772 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 59.00 mg | 14% |
| 773 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 59.00 mg | 14% |
| 774 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% |
| 775 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 59.00 mg | 14% |
| 776 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 58.00 mg | 14% |
| 777 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 58.00 mg | 14% |
| 778 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 58.00 mg | 14% |
| 779 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 58.00 mg | 14% |
| 780 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 58.00 mg | 14% |
| 781 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 58.00 mg | 14% |
| 782 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 783 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 784 | Plantains, green, fried | Fruits and Fruit Juices | 58.00 mg | 14% |
| 785 | Snacks, potato chips, barbecue-flavor | Snacks | 58.00 mg | 14% |
| 786 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 57.00 mg | 14% |
| 787 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 57.00 mg | 14% |
| 788 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 789 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 57.00 mg | 14% |
| 790 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 57.00 mg | 14% |
| 791 | Okra, raw | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 792 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 793 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 56.00 mg | 13% |
| 794 | Crackers, melba toast, wheat | Baked Products | 56.00 mg | 13% |
| 795 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 56.00 mg | 13% |
| 796 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 56.00 mg | 13% |
| 797 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 56.00 mg | 13% |
| 798 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal | Breakfast Cereals | 56.00 mg | 13% |
| 799 | Bread, protein, (includes gluten), toasted | Baked Products | 56.00 mg | 13% |
| 800 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 56.00 mg | 13% |
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