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 1451–1500 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1451 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% | USDA_SR |
| 1452 | Beverages, chocolate syrup | Beverages | 65.00 mg | 15% | USDA_SR |
| 1453 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 65.00 mg | 15% | USDA_SR |
| 1454 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 65.00 mg | 15% | USDA_SR |
| 1455 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 65.00 mg | 15% | USDA_SR |
| 1456 | Amaranth grain, cooked | Cereal Grains and Pasta | 65.00 mg | 15% | USDA_SR |
| 1457 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 65.00 mg | 15% | USDA_SR |
| 1458 | Soybeans, green, raw | Vegetables and Vegetable Products | 65.00 mg | 15% | USDA_SR |
| 1459 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 65.00 mg | 15% | USDA_SR |
| 1460 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% | USDA_SR |
| 1461 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 65.00 mg | 15% | CNF |
| 1462 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 65.00 mg | 15% | CNF |
| 1463 | Granola bar, chewy, chocolate chip | Baked Products | 65.00 mg | 15% | CNF |
| 1464 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% | CNF |
| 1465 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% | CNF |
| 1466 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% | CNF |
| 1467 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 65.00 mg | 15% | CNF |
| 1468 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% | CNF |
| 1469 | Beans, pink, boiled, salted | Legumes and Legume Products | 65.00 mg | 15% | CNF |
| 1470 | Beans, pink, boiled | Legumes and Legume Products | 65.00 mg | 15% | CNF |
| 1471 | Chocolate syrup, thin type | Sweets | 65.00 mg | 15% | CNF |
| 1472 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% | CNF |
| 1473 | Vine spinach, raw | Vegetables and Vegetable Products | 65.00 mg | 15% | CNF |
| 1474 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 65.00 mg | 15% | CNF |
| 1475 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 65.00 mg | 15% | CNF |
| 1476 | Beverages, Protein powder soy based | Beverages | 64.00 mg | 15% | USDA_SR |
| 1477 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% | USDA_SR |
| 1478 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% | USDA_SR |
| 1479 | Corn bran, crude | Cereal Grains and Pasta | 64.00 mg | 15% | USDA_SR |
| 1480 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 64.00 mg | 15% | USDA_SR |
| 1481 | Quinoa, cooked | Cereal Grains and Pasta | 64.00 mg | 15% | USDA_SR |
| 1482 | Snacks, potato sticks | Snacks | 64.00 mg | 15% | USDA_SR |
| 1483 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 64.00 mg | 15% | USDA_SR |
| 1484 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% | USDA_SR |
| 1485 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% | USDA_SR |
| 1486 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 64.00 mg | 15% | USDA_SR |
| 1487 | Chocolate-flavored hazelnut spread | Sweets | 64.00 mg | 15% | USDA_SR |
| 1488 | Plant-based beverage, protein powder, soy based, powder | Beverages | 64.00 mg | 15% | CNF |
| 1489 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 64.00 mg | 15% | CNF |
| 1490 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% | CNF |
| 1491 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 64.00 mg | 15% | CNF |
| 1492 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 64.00 mg | 15% | CNF |
| 1493 | Grains, corn bran, crude | Cereals, Grains and Pasta | 64.00 mg | 15% | CNF |
| 1494 | Snacks, potato sticks | Snacks | 64.00 mg | 15% | CNF |
| 1495 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 64.00 mg | 15% | CNF |
| 1496 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% | CNF |
| 1497 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% | CNF |
| 1498 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 64.00 mg | 15% | CNF |
| 1499 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% | CNF |
| 1500 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 63.00 mg | 15% | USDA_SR |
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