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 1101–1150 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1101 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1102 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1103 | Fast foods, hush puppies | Fast Foods | 40.00 mg | 10% |
| 1104 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1105 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1106 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1107 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 40.00 mg | 10% |
| 1108 | Oat bran, cooked | Cereal Grains and Pasta | 40.00 mg | 10% |
| 1109 | Snack, potato chips, made from dried potatoes, plain | Snacks | 40.00 mg | 10% |
| 1110 | Horned melon (Kiwano) | Fruits and Fruit Juices | 40.00 mg | 10% |
| 1111 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 40.00 mg | 10% |
| 1112 | Tofu yogurt | Legumes and Legume Products | 40.00 mg | 10% |
| 1113 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 40.00 mg | 10% |
| 1114 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 40.00 mg | 10% |
| 1115 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% |
| 1116 | Soy protein isolate, potassium type | Legumes and Legume Products | 39.00 mg | 9% |
| 1117 | Soy protein isolate | Legumes and Legume Products | 39.00 mg | 9% |
| 1118 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 39.00 mg | 9% |
| 1119 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 39.00 mg | 9% |
| 1120 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 39.00 mg | 9% |
| 1121 | Snacks, bagel chips, plain | Snacks | 39.00 mg | 9% |
| 1122 | Leavening agents, baking powder, double-acting, straight phosphate | Baked Products | 39.00 mg | 9% |
| 1123 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 39.00 mg | 9% |
| 1124 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 39.00 mg | 9% |
| 1125 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 39.00 mg | 9% |
| 1126 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1127 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1128 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1129 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 39.00 mg | 9% |
| 1130 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1131 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 39.00 mg | 9% |
| 1132 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% |
| 1133 | Crackers, snack, Goya Crackers | Baked Products | 39.00 mg | 9% |
| 1134 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 38.00 mg | 9% |
| 1135 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% |
| 1136 | Cookies, chocolate, made with rice cereal | Baked Products | 38.00 mg | 9% |
| 1137 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 38.00 mg | 9% |
| 1138 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal | Breakfast Cereals | 38.00 mg | 9% |
| 1139 | Refried beans, canned, fat-free | Legumes and Legume Products | 38.00 mg | 9% |
| 1140 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 38.00 mg | 9% |
| 1141 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 38.00 mg | 9% |
| 1142 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 38.00 mg | 9% |
| 1143 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1144 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1145 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1146 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1147 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 38.00 mg | 9% |
| 1148 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1149 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% |
| 1150 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.00 mg | 9% |
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