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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 30.00 mg | 7% |
| 1352 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 30.00 mg | 7% |
| 1353 | Biscuits, mixed grain, refrigerated dough | Baked Products | 30.00 mg | 7% |
| 1354 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 30.00 mg | 7% |
| 1355 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 30.00 mg | 7% |
| 1356 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 30.00 mg | 7% |
| 1357 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 30.00 mg | 7% |
| 1358 | Babyfood, cookie, baby, fruit | Baby Foods | 30.00 mg | 7% |
| 1359 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 30.00 mg | 7% |
| 1360 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 30.00 mg | 7% |
| 1361 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1362 | Taro, cooked, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1363 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1364 | Spinach souffle | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1365 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1366 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1367 | CHICK-FIL-A, Chick-n-Strips | Fast Foods | 30.00 mg | 7% |
| 1368 | Water convolvulus, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1369 | Potatoes, Russet, flesh and skin, baked | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1370 | Collards, frozen, chopped, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1371 | Chicory greens, raw | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1372 | Water convolvulus, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1373 | Wheat flour, white (industrial), 11.5% protein, unbleached, enriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1374 | Wheat flour, white (industrial), 11.5% protein, bleached, unenriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1375 | Wheat flour, white (industrial), 11.5% protein, bleached, enriched | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1376 | Spaghetti, protein-fortified, cooked, enriched (n x 6.25) | Cereal Grains and Pasta | 30.00 mg | 7% |
| 1377 | Collards, frozen, chopped, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1378 | Taro, cooked, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1379 | Durian, raw or frozen | Fruits and Fruit Juices | 30.00 mg | 7% |
| 1380 | Raisins, seeded | Fruits and Fruit Juices | 30.00 mg | 7% |
| 1381 | Snacks, pretzels, hard, whole-wheat including both salted and unsalted | Snacks | 30.00 mg | 7% |
| 1382 | Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 29.00 mg | 7% |
| 1383 | Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1384 | Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1385 | Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1386 | Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) | Baked Products | 29.00 mg | 7% |
| 1387 | Jackfruit, raw | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1388 | Figs, dried, stewed | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1389 | MORI-NU, Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% |
| 1390 | Soy sauce made from hydrolyzed vegetable protein | Legumes and Legume Products | 29.00 mg | 7% |
| 1391 | Leavening agents, baking powder, low-sodium | Baked Products | 29.00 mg | 7% |
| 1392 | Cookies, chocolate chip, commercially prepared, soft-type | Baked Products | 29.00 mg | 7% |
| 1393 | Hummus, home prepared | Legumes and Legume Products | 29.00 mg | 7% |
| 1394 | Cookies, coconut macaroon | Baked Products | 29.00 mg | 7% |
| 1395 | Crackers, multigrain | Baked Products | 29.00 mg | 7% |
| 1396 | Avocados, raw, California | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1397 | Avocados, raw, all commercial varieties | Fruits and Fruit Juices | 29.00 mg | 7% |
| 1398 | Parsnips, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1399 | Parsnips, raw | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1400 | Collards, frozen, chopped, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% |
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