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 1301–1350 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Bread, whole-wheat, commercially prepared | Baked Products | 75.00 mg | 18% | USDA_SR |
| 1302 | Spinach, frozen, chopped or leaf, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 75.00 mg | 18% | USDA_SR |
| 1303 | Cereal, ready to eat, Muslix: Almond Raisin, Kellogg's | Breakfast cereals | 75.00 mg | 18% | CNF |
| 1304 | Mountain sorrel, native, leaves, raw | Vegetables and Vegetable Products | 75.00 mg | 18% | CNF |
| 1305 | Grains, rye flour, medium | Cereals, Grains and Pasta | 75.00 mg | 18% | CNF |
| 1306 | Snacks, tortilla chips, nacho | Snacks | 75.00 mg | 18% | CNF |
| 1307 | Spinach, frozen, unprepared | Vegetables and Vegetable Products | 75.00 mg | 18% | CNF |
| 1308 | Beet greens, raw | Vegetables and Vegetable Products | 74.36 mg | 18% | USDA_FF |
| 1309 | Beans, yellow, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 74.00 mg | 18% | USDA_SR |
| 1310 | Soy sauce made from soy and wheat (shoyu) | Legumes and Legume Products | 74.00 mg | 18% | USDA_SR |
| 1311 | Beans, yellow, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 74.00 mg | 18% | USDA_SR |
| 1312 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 74.00 mg | 18% | USDA_SR |
| 1313 | Nuts, chestnuts, european, dried, unpeeled | Nut and Seed Products | 74.00 mg | 18% | USDA_SR |
| 1314 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 74.00 mg | 18% | USDA_SR |
| 1315 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 74.00 mg | 18% | USDA_SR |
| 1316 | Lima beans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 74.00 mg | 18% | USDA_SR |
| 1317 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 74.00 mg | 18% | USDA_SR |
| 1318 | Snacks, granola bars, soft, uncoated, plain | Snacks | 74.00 mg | 18% | USDA_SR |
| 1319 | Bread, multigrain, commercial, reduced sodium | Baked Products | 74.00 mg | 18% | CNF |
| 1320 | Beans, lima, boiled, drained, with salt | Vegetables and Vegetable Products | 74.00 mg | 18% | CNF |
| 1321 | Bread, multigrain, commercial | Baked Products | 74.00 mg | 18% | CNF |
| 1322 | Soy sauce (made with soy and wheat), shoyu, regular | Legumes and Legume Products | 74.00 mg | 18% | CNF |
| 1323 | Beans, yellow, boiled, salted | Legumes and Legume Products | 74.00 mg | 18% | CNF |
| 1324 | Beans, yellow, boiled | Legumes and Legume Products | 74.00 mg | 18% | CNF |
| 1325 | Nuts, European chestnuts (sweet), dried, peeled | Nuts and Seeds | 74.00 mg | 18% | CNF |
| 1326 | Nuts, European chestnuts (sweet), dried, unpeeled | Nuts and Seeds | 74.00 mg | 18% | CNF |
| 1327 | Potato, mashed, dehydrated, granules with milk, unprepared | Vegetables and Vegetable Products | 74.00 mg | 18% | CNF |
| 1328 | Beans, lima, boiled, drained | Vegetables and Vegetable Products | 74.00 mg | 18% | CNF |
| 1329 | Flour, potato | Vegetables and Vegetable Products | 73.65 mg | 18% | USDA_FF |
| 1330 | Cereals ready-to-eat, MOM'S BEST, Sweetened WHEAT-FULS | Breakfast Cereals | 73.00 mg | 17% | USDA_SR |
| 1331 | Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS | Breakfast Cereals | 73.00 mg | 17% | USDA_SR |
| 1332 | Cereal, ready to eat, Special K: Almond Vanilla, Kellogg's | Breakfast cereals | 73.00 mg | 17% | CNF |
| 1333 | Tortillas, ready-to-bake or -fry, corn | Baked Products | 72.00 mg | 17% | USDA_SR |
| 1334 | Crackers, wheat, regular | Baked Products | 72.00 mg | 17% | USDA_SR |
| 1335 | Cereals ready-to-eat, Post, Waffle Crisp | Breakfast Cereals | 72.00 mg | 17% | USDA_SR |
| 1336 | Syrups, malt | Sweets | 72.00 mg | 17% | USDA_SR |
| 1337 | Candies, MARS SNACKFOOD US, SNICKERS Bar | Sweets | 72.00 mg | 17% | USDA_SR |
| 1338 | Soybeans, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 72.00 mg | 17% | USDA_SR |
| 1339 | Candies, MARS SNACKFOOD US, MARS Almond Bar | Sweets | 72.00 mg | 17% | USDA_SR |
| 1340 | Snacks, granola bars, hard, chocolate chip | Snacks | 72.00 mg | 17% | USDA_SR |
| 1341 | Snacks, granola bars, soft, uncoated, raisin | Snacks | 72.00 mg | 17% | USDA_SR |
| 1342 | Snacks, corn-based, extruded, chips, plain | Snacks | 72.00 mg | 17% | USDA_SR |
| 1343 | Sweets, syrups, malt | Sweets | 72.00 mg | 17% | CNF |
| 1344 | Candies, bars, Snickers | Sweets | 72.00 mg | 17% | CNF |
| 1345 | Candies, bars, Mars almond | Sweets | 72.00 mg | 17% | CNF |
| 1346 | Snacks, corn-based, extruded, chips, plain | Snacks | 72.00 mg | 17% | CNF |
| 1347 | Shake and bake, dry | Baked Products | 72.00 mg | 17% | CNF |
| 1348 | Tortilla, ready-to-bake / fry, corn | Baked Products | 72.00 mg | 17% | CNF |
| 1349 | Cracker, wheat | Baked Products | 72.00 mg | 17% | CNF |
| 1350 | Soybeans, mature seeds, sprouted, bean sprouts, raw | Vegetables and Vegetable Products | 72.00 mg | 17% | CNF |
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