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 1201–1250 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Raisins, dark, seedless (Includes foods for USDA's Food Distribution Program) | Fruits and Fruit Juices | 36.00 mg | 9% |
| 1202 | Candies, fudge, chocolate, prepared-from-recipe | Sweets | 36.00 mg | 9% |
| 1203 | Candies, carob, unsweetened | Sweets | 36.00 mg | 9% |
| 1204 | Beans, black, mature seeds, canned, low sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1205 | Beans, black turtle, mature seeds, canned | Legumes and Legume Products | 35.00 mg | 8% |
| 1206 | Refried beans, canned, traditional, reduced sodium | Legumes and Legume Products | 35.00 mg | 8% |
| 1207 | Tofu, extra firm, prepared with nigari | Legumes and Legume Products | 35.00 mg | 8% |
| 1208 | Snack, Pretzel, hard chocolate coated | Snacks | 35.00 mg | 8% |
| 1209 | Bread, oat bran | Baked Products | 35.00 mg | 8% |
| 1210 | Refried beans, canned, traditional style | Legumes and Legume Products | 35.00 mg | 8% |
| 1211 | Wheat flour, white (industrial), 13% protein, bleached, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1212 | Cookies, oatmeal sandwich, with creme filling | Baked Products | 35.00 mg | 8% |
| 1213 | Fast foods, potato, french fried in vegetable oil | Fast Foods | 35.00 mg | 8% |
| 1214 | Snacks, pretzels, hard, plain, made with unenriched flour, unsalted | Snacks | 35.00 mg | 8% |
| 1215 | Snacks, pretzels, hard, plain, made with unenriched flour, salted | Snacks | 35.00 mg | 8% |
| 1216 | Snacks, pretzels, hard, plain, made with enriched flour, unsalted | Snacks | 35.00 mg | 8% |
| 1217 | Potatoes, hash brown, home-prepared | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1218 | Pineapple juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 35.00 mg | 8% |
| 1219 | Orange juice, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 35.00 mg | 8% |
| 1220 | Orange juice, frozen concentrate, unsweetened, undiluted, with added calcium | Fruits and Fruit Juices | 35.00 mg | 8% |
| 1221 | Rice, white, medium-grain, raw, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1222 | Rice flour, white, unenriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1223 | Wheat flour, white (industrial), 13% protein, bleached, enriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1224 | Rice, white, medium-grain, raw, enriched | Cereal Grains and Pasta | 35.00 mg | 8% |
| 1225 | Lentils, sprouted, cooked, stir-fried, with salt | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1226 | Lentils, sprouted, cooked, stir-fried, without salt | Vegetables and Vegetable Products | 35.00 mg | 8% |
| 1227 | Raisins, golden, seedless | Fruits and Fruit Juices | 35.00 mg | 8% |
| 1228 | Snacks, popcorn, caramel-coated, without peanuts | Snacks | 35.00 mg | 8% |
| 1229 | Beans, baked, canned, with pork | Legumes and Legume Products | 34.00 mg | 8% |
| 1230 | Beverages, Orange drink, breakfast type, with juice and pulp, frozen concentrate | Beverages | 34.00 mg | 8% |
| 1231 | Doughnuts, cake-type, chocolate, sugared or glazed | Baked Products | 34.00 mg | 8% |
| 1232 | Cookies, oatmeal, with raisins | Baked Products | 34.00 mg | 8% |
| 1233 | Pancakes, gluten-free, frozen, ready-to-heat | Baked Products | 34.00 mg | 8% |
| 1234 | Cake, snack cakes, creme-filled, chocolate with frosting, low-fat, with added fiber | Baked Products | 34.00 mg | 8% |
| 1235 | Beans, baked, canned, with pork and tomato sauce | Legumes and Legume Products | 34.00 mg | 8% |
| 1236 | Bread, oat bran, toasted | Baked Products | 34.00 mg | 8% |
| 1237 | Soy sauce, reduced sodium, made from hydrolyzed vegetable protein | Legumes and Legume Products | 34.00 mg | 8% |
| 1238 | Gravy, brown, dry | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1239 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1240 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1241 | TACO BELL, Bean Burrito | Fast Foods | 34.00 mg | 8% |
| 1242 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1243 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1244 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 34.00 mg | 8% |
| 1245 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1246 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1247 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1248 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1249 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1250 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mg | 8% |
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