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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1252 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 34.00 mg | 8% |
| 1253 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 33.00 mg | 8% |
| 1254 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 33.00 mg | 8% |
| 1255 | Rolls, dinner, oat bran | Baked Products | 33.00 mg | 8% |
| 1256 | English muffins, whole grain white | Baked Products | 33.00 mg | 8% |
| 1257 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 33.00 mg | 8% |
| 1258 | Capers, canned | Spices and Herbs | 33.00 mg | 8% |
| 1259 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 33.00 mg | 8% |
| 1260 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 33.00 mg | 8% |
| 1261 | WENDY'S, french fries | Fast Foods | 33.00 mg | 8% |
| 1262 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1263 | TACO BELL, Nachos Supreme | Fast Foods | 33.00 mg | 8% |
| 1264 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 33.00 mg | 8% |
| 1265 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1266 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1267 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 33.00 mg | 8% |
| 1268 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1269 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1270 | Kale, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1271 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% |
| 1272 | Muffins, corn, commercially prepared | Baked Products | 32.00 mg | 8% |
| 1273 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 32.00 mg | 8% |
| 1274 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 32.00 mg | 8% |
| 1275 | Bread, sticks, plain | Baked Products | 32.00 mg | 8% |
| 1276 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% |
| 1277 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 32.00 mg | 8% |
| 1278 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% |
| 1279 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% |
| 1280 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% |
| 1281 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% |
| 1282 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 32.00 mg | 8% |
| 1283 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 32.00 mg | 8% |
| 1284 | Bread, french or vienna (includes sourdough) | Baked Products | 32.00 mg | 8% |
| 1285 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1286 | Cookies, oatmeal, reduced fat | Baked Products | 32.00 mg | 8% |
| 1287 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% |
| 1288 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% |
| 1289 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 32.00 mg | 8% |
| 1290 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1291 | Bulgur, cooked | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1292 | Nuts, coconut meat, raw | Nut and Seed Products | 32.00 mg | 8% |
| 1293 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1294 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1295 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 32.00 mg | 8% |
| 1296 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 32.00 mg | 8% |
| 1297 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1298 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1299 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% |
| 1300 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 32.00 mg | 8% |
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