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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1302 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1303 | Wild rice, cooked | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1304 | Rye flour, light | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1305 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1306 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1307 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1308 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1309 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1310 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% |
| 1311 | Rowal, raw | Fruits and Fruit Juices | 32.00 mg | 8% |
| 1312 | CRACKER BARREL, steak fries | Restaurant Foods | 32.00 mg | 8% |
| 1313 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1314 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 31.00 mg | 7% |
| 1315 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 31.00 mg | 7% |
| 1316 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 31.00 mg | 7% |
| 1317 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 31.00 mg | 7% |
| 1318 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 31.00 mg | 7% |
| 1319 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% |
| 1320 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 31.00 mg | 7% |
| 1321 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 31.00 mg | 7% |
| 1322 | Croutons, plain | Baked Products | 31.00 mg | 7% |
| 1323 | Cookies, brownies, commercially prepared | Baked Products | 31.00 mg | 7% |
| 1324 | Bagels, oat bran | Baked Products | 31.00 mg | 7% |
| 1325 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 31.00 mg | 7% |
| 1326 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 31.00 mg | 7% |
| 1327 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 31.00 mg | 7% |
| 1328 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1329 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1330 | Persimmons, japanese, dried | Fruits and Fruit Juices | 31.00 mg | 7% |
| 1331 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 31.00 mg | 7% |
| 1332 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 31.00 mg | 7% |
| 1333 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1334 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1335 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1336 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1337 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1338 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 31.00 mg | 7% |
| 1339 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 31.00 mg | 7% |
| 1340 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 31.00 mg | 7% |
| 1341 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 30.00 mg | 7% |
| 1342 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 30.00 mg | 7% |
| 1343 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 30.00 mg | 7% |
| 1344 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 30.00 mg | 7% |
| 1345 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 30.00 mg | 7% |
| 1346 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% |
| 1347 | Bread, roll, Mexican, bollilo | Baked Products | 30.00 mg | 7% |
| 1348 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 30.00 mg | 7% |
| 1349 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% |
| 1350 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 30.00 mg | 7% |
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