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 801–850 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 56.00 mg | 13% |
| 802 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 803 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 804 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 805 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 56.00 mg | 13% |
| 806 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 807 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 808 | Seeds, lotus seeds, raw | Nut and Seed Products | 56.00 mg | 13% |
| 809 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 55.00 mg | 13% |
| 810 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 55.00 mg | 13% |
| 811 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 55.00 mg | 13% |
| 812 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 55.00 mg | 13% |
| 813 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 55.00 mg | 13% |
| 814 | Bread, reduced-calorie, oat bran | Baked Products | 55.00 mg | 13% |
| 815 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 55.00 mg | 13% |
| 816 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 55.00 mg | 13% |
| 817 | Dill weed, fresh | Spices and Herbs | 55.00 mg | 13% |
| 818 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | Breakfast Cereals | 55.00 mg | 13% |
| 819 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | Breakfast Cereals | 55.00 mg | 13% |
| 820 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 55.00 mg | 13% |
| 821 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 55.00 mg | 13% |
| 822 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 823 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 55.00 mg | 13% |
| 824 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 55.00 mg | 13% |
| 825 | Candies, MOUNDS Candy Bar | Sweets | 55.00 mg | 13% |
| 826 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 827 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 828 | Amaranth leaves, raw | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 829 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 55.00 mg | 13% |
| 830 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 55.00 mg | 13% |
| 831 | Leavening agents, yeast, baker's, active dry | Baked Products | 54.00 mg | 13% |
| 832 | Rolls, dinner, rye | Baked Products | 54.00 mg | 13% |
| 833 | Bread, pumpernickel | Baked Products | 54.00 mg | 13% |
| 834 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 54.00 mg | 13% |
| 835 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% |
| 836 | Carob flour | Legumes and Legume Products | 54.00 mg | 13% |
| 837 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% |
| 838 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 54.00 mg | 13% |
| 839 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 54.00 mg | 13% |
| 840 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 54.00 mg | 13% |
| 841 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 54.00 mg | 13% |
| 842 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 843 | Toppings, nuts in syrup | Sweets | 54.00 mg | 13% |
| 844 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 54.00 mg | 13% |
| 845 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 54.00 mg | 13% |
| 846 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 54.00 mg | 13% |
| 847 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 848 | Dates, medjool | Fruits and Fruit Juices | 54.00 mg | 13% |
| 849 | Rolls, pumpernickel | Baked Products | 54.00 mg | 13% |
| 850 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 54.00 mg | 13% |
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