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 1251–1300 of 2,770 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Peas, edible-podded (snow peas), frozen, boiled, drained | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1252 | Corn, sweet, yellow, frozen, kernels cut off the cob, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1253 | Cereal, ready to eat, Corn Flakes: Frosted, Compliments | Breakfast cereals | 28.00 mg | 7% |
| 1254 | Celtuce, raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1255 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1256 | Pasta, Japanese noodles, somen, dry | Cereals, Grains and Pasta | 28.00 mg | 7% |
| 1257 | Nuts, coconut cream (liquid from grated meat), raw | Nuts and Seeds | 28.00 mg | 7% |
| 1258 | Chili con carne with beans, canned | Mixed Dishes | 28.00 mg | 7% |
| 1259 | Beans, snap (Italian, green or yellow), fresh, microwaved | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1260 | Bread, potato | Baked Products | 28.00 mg | 7% |
| 1261 | Potato, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1262 | Beans, baked, canned, with wieners | Legumes and Legume Products | 28.00 mg | 7% |
| 1263 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, canned, plain, solids and liquid | Legumes and Legume Products | 28.00 mg | 7% |
| 1264 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1265 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1266 | Muffin, chocolate chip, commercial | Baked Products | 28.00 mg | 7% |
| 1267 | Babyfood, snack, biscuit, rice | Babyfoods | 28.00 mg | 7% |
| 1268 | Horseradish, prepared | Spices and Herbs | 27.00 mg | 6% |
| 1269 | Candies, bars, Twix, caramel cookie | Sweets | 27.00 mg | 6% |
| 1270 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1271 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% |
| 1272 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1273 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1274 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% |
| 1275 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 27.00 mg | 6% |
| 1276 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1277 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1278 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 27.00 mg | 6% |
| 1279 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 27.00 mg | 6% |
| 1280 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1281 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 27.00 mg | 6% |
| 1282 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1283 | Banana, raw | Fruits and fruit juices | 27.00 mg | 6% |
| 1284 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% |
| 1285 | Cracker, standard snack type, low sodium | Baked Products | 27.00 mg | 6% |
| 1286 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1287 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1288 | Breakfast bar, corn flake crust with fruit | Baked Products | 27.00 mg | 6% |
| 1289 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 27.00 mg | 6% |
| 1290 | Indian, bread, naan | Baked Products | 27.00 mg | 6% |
| 1291 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 27.00 mg | 6% |
| 1292 | Cookie, fig bar | Baked Products | 27.00 mg | 6% |
| 1293 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 27.00 mg | 6% |
| 1294 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 27.00 mg | 6% |
| 1295 | Tofu, silken, firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1296 | Tofu, silken, extra firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1297 | Roll (kaiser), hard | Baked Products | 27.00 mg | 6% |
| 1298 | Leavening agent, baking powder, double acting, sodium, aluminium sulfate | Baked Products | 27.00 mg | 6% |
| 1299 | Fast foods, brownie | Fast Foods | 27.00 mg | 6% |
| 1300 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
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