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 1351–1400 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1351 | Cereal, ready to eat, Puffed Rice, unsweenened, Quaker | Breakfast cereals | 72.00 mg | 17% | CNF |
| 1352 | Hummus, commercial | Legumes and Legume Products | 71.10 mg | 17% | USDA_FF |
| 1353 | Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar | Snacks | 71.00 mg | 17% | USDA_SR |
| 1354 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 71.00 mg | 17% | USDA_SR |
| 1355 | Formulated Bar, SOUTH BEACH protein bar | Snacks | 71.00 mg | 17% | USDA_SR |
| 1356 | Snacks, plantain chips, salted | Snacks | 71.00 mg | 17% | USDA_SR |
| 1357 | Muffins, English, whole-wheat | Baked Products | 71.00 mg | 17% | USDA_SR |
| 1358 | Bread, wheat, sprouted, toasted | Baked Products | 71.00 mg | 17% | USDA_SR |
| 1359 | Snacks, granola bars, soft, uncoated, chocolate chip, graham and marshmallow | Snacks | 71.00 mg | 17% | USDA_SR |
| 1360 | Snacks, crisped rice bar, almond | Snacks | 71.00 mg | 17% | USDA_SR |
| 1361 | Water convolvulus,raw | Vegetables and Vegetable Products | 71.00 mg | 17% | USDA_SR |
| 1362 | Bread, whole grain (whole-wheat), with added fibre, commercial, toasted | Baked Products | 71.00 mg | 17% | CNF |
| 1363 | Cracker, roasted vegetable | Baked Products | 71.00 mg | 17% | CNF |
| 1364 | Cereal, ready to eat, On Track, President's Choice | Breakfast cereals | 71.00 mg | 17% | CNF |
| 1365 | Snacks, plantain chips | Snacks | 71.00 mg | 17% | CNF |
| 1366 | Hummus, commercial | Legumes and Legume Products | 71.00 mg | 17% | CNF |
| 1367 | Snacks, crisped rice bar, almond | Snacks | 71.00 mg | 17% | CNF |
| 1368 | English muffin, whole wheat | Baked Products | 71.00 mg | 17% | CNF |
| 1369 | Swamp cabbage (skunk cabbage, water convulvolus), raw | Vegetables and Vegetable Products | 71.00 mg | 17% | CNF |
| 1370 | Beans, black, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 70.00 mg | 17% | USDA_SR |
| 1371 | Beverages, malted drink mix, chocolate, powder | Beverages | 70.00 mg | 17% | USDA_SR |
| 1372 | Beans, black, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 70.00 mg | 17% | USDA_SR |
| 1373 | Cake, gingerbread, prepared from recipe | Baked Products | 70.00 mg | 17% | USDA_SR |
| 1374 | Beet greens, raw | Vegetables and Vegetable Products | 70.00 mg | 17% | USDA_SR |
| 1375 | Snacks, M&M MARS, KUDOS Whole Grain Bar, chocolate chip | Snacks | 70.00 mg | 17% | USDA_SR |
| 1376 | Snacks, potato chips, fat free, salted | Snacks | 70.00 mg | 17% | USDA_SR |
| 1377 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 70.00 mg | 17% | USDA_SR |
| 1378 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 70.00 mg | 17% | USDA_SR |
| 1379 | Crackers, saltines, whole wheat (includes multi-grain) | Baked Products | 70.00 mg | 17% | USDA_SR |
| 1380 | Bread, 60% whole wheat, commercial, toasted | Baked Products | 70.00 mg | 17% | CNF |
| 1381 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 70.00 mg | 17% | CNF |
| 1382 | Granola bar, cereal bar, Oatmeal to go, all flavours, Quaker | Baked Products | 70.00 mg | 17% | CNF |
| 1383 | Snacks, corn-based, extruded, chips, unsalted | Snacks | 70.00 mg | 17% | CNF |
| 1384 | Grains, rye flour, light | Cereals, Grains and Pasta | 70.00 mg | 17% | CNF |
| 1385 | Cake, gingerbread, homemade | Baked Products | 70.00 mg | 17% | CNF |
| 1386 | Beans, black, mature seeds, boiled | Legumes and Legume Products | 70.00 mg | 17% | CNF |
| 1387 | Beans, black, mature seeds, boiled, salted | Legumes and Legume Products | 70.00 mg | 17% | CNF |
| 1388 | Sweet potato leaves, raw | Vegetables and Vegetable Products | 70.00 mg | 17% | CNF |
| 1389 | Beet greens, raw | Vegetables and Vegetable Products | 70.00 mg | 17% | CNF |
| 1390 | Cereal, ready to eat, Cheerios: Apple Cinnamon, General Mills | Breakfast cereals | 70.00 mg | 17% | CNF |
| 1391 | Cereal, ready to eat, Lucky Charms, General Mills | Breakfast cereals | 70.00 mg | 17% | CNF |
| 1392 | Bread, pita, whole-wheat | Baked Products | 69.00 mg | 16% | USDA_SR |
| 1393 | Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors | Snacks | 69.00 mg | 16% | USDA_SR |
| 1394 | Snacks, granola bites, mixed flavors | Snacks | 69.00 mg | 16% | USDA_SR |
| 1395 | Soy sauce made from soy and wheat (shoyu), low sodium | Legumes and Legume Products | 69.00 mg | 16% | USDA_SR |
| 1396 | Babyfood, Snack, GERBER, GRADUATES, LIL CRUNCHIES, baked whole grain corn snack | Baby Foods | 69.00 mg | 16% | USDA_SR |
| 1397 | Prickly pears, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 69.00 mg | 16% | USDA_SR |
| 1398 | Snacks, potato chips, fat-free, made with olestra | Snacks | 69.00 mg | 16% | USDA_SR |
| 1399 | Candies, MARS SNACKFOOD US, M&M's Peanut Chocolate Candies | Sweets | 69.00 mg | 16% | USDA_SR |
| 1400 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 69.00 mg | 16% | USDA_SR |
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