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 1051–1100 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1051 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1052 | Candies, bars, Kit Kat wafer bar | Sweets | 37.00 mg | 9% |
| 1053 | Plantain, raw | Fruits and fruit juices | 37.00 mg | 9% |
| 1054 | Roll, dinner, wheat (60% whole wheat flour) | Baked Products | 36.00 mg | 9% |
| 1055 | Chocolate syrup, thin type, Calorie-reduced | Sweets | 36.00 mg | 9% |
| 1056 | Dandelion greens, raw | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1057 | Potato pancake, homemade | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1058 | Pasta, corn, cooked | Cereals, Grains and Pasta | 36.00 mg | 9% |
| 1059 | Soup, minestrone, dehydrated | Soups, Sauces and Gravies | 36.00 mg | 9% |
| 1060 | Okra (gumbo), boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1061 | Lentils, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% |
| 1062 | Okra (gumbo), boiled, drained | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1063 | Cereal, ready to eat, Crispy Rice, Compliments | Breakfast cereals | 36.00 mg | 9% |
| 1064 | Lentils, boiled | Legumes and Legume Products | 36.00 mg | 9% |
| 1065 | Bread, white with raisins, commercial | Baked Products | 36.00 mg | 9% |
| 1066 | Babyfood, cereal, wheat, dry | Babyfoods | 36.00 mg | 9% |
| 1067 | Peas, split, boiled, salted | Legumes and Legume Products | 36.00 mg | 9% |
| 1068 | Peas, split, boiled | Legumes and Legume Products | 36.00 mg | 9% |
| 1069 | Meatless, sausage | Legumes and Legume Products | 36.00 mg | 9% |
| 1070 | Cookie, marshmallow (includes pies), chocolate-coated | Baked Products | 36.00 mg | 9% |
| 1071 | Cookie, chocolate chip, dry mix, unprepared | Baked Products | 36.00 mg | 9% |
| 1072 | Cracker, rusk toast | Baked Products | 36.00 mg | 9% |
| 1073 | Candies, fudge, chocolate, homemade | Sweets | 36.00 mg | 9% |
| 1074 | Candies, bars / chips, carob | Sweets | 36.00 mg | 9% |
| 1075 | Candies, fudge, chocolate marshmallow, homemade | Sweets | 36.00 mg | 9% |
| 1076 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% |
| 1077 | Snacks, pretzels, hard, plain, unsalted | Snacks | 35.00 mg | 8% |
| 1078 | Grains, rice flour, white | Cereals, Grains and Pasta | 35.00 mg | 8% |
| 1079 | Beans, black, mature seeds, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1080 | Refried beans, canned, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1081 | Lentils, sprouted, stir-fried, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1082 | Grains, rice, white, medium-grain, dry | Cereals, Grains and Pasta | 35.00 mg | 8% |
| 1083 | Beans, black turtle, mature seeds, canned, solids and liquid | Legumes and Legume Products | 35.00 mg | 8% |
| 1084 | Lentils, sprouted, stir-fried, with salt, no fat added | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1085 | Potato, hashed-brown, homemade | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1086 | Raisin, golden seedless | Fruits and fruit juices | 35.00 mg | 8% |
| 1087 | Refried beans, canned | Legumes and Legume Products | 35.00 mg | 8% |
| 1088 | Orange juice, frozen concentrate, undiluted | Fruits and fruit juices | 35.00 mg | 8% |
| 1089 | Fast foods, mexican, burrito with beans and chili peppers | Fast Foods | 35.00 mg | 8% |
| 1090 | Orange juice, frozen concentrate, undiluted, with added calcium and Vitamin D | Fruits and fruit juices | 35.00 mg | 8% |
| 1091 | Fast foods, side dish, potato, french-fried in vegetable oil | Fast Foods | 35.00 mg | 8% |
| 1092 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and fruit juices | 35.00 mg | 8% |
| 1093 | Snacks, pretzels, hard, chocolate coated | Snacks | 35.00 mg | 8% |
| 1094 | Gravy, onion, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1095 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 34.00 mg | 8% |
| 1096 | Beans, lima, canned, solids and liquid | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1097 | Gravy, mushroom, dehydrated | Soups, Sauces and Gravies | 34.00 mg | 8% |
| 1098 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1099 | Soy sauce (made with hydrolyzed vegetable protein), reduced sodium | Legumes and Legume Products | 34.00 mg | 8% |
| 1100 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% |
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