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 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Bread, potato | Baked Products | 28.00 mg | 7% |
| 1452 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 28.00 mg | 7% |
| 1453 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza | Baked Products | 28.00 mg | 7% |
| 1454 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 27.00 mg | 6% |
| 1455 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, solids and liquids | Legumes and Legume Products | 27.00 mg | 6% |
| 1456 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% |
| 1457 | Crackers, standard snack-type, regular, low salt | Baked Products | 27.00 mg | 6% |
| 1458 | Rolls, hard (includes kaiser) | Baked Products | 27.00 mg | 6% |
| 1459 | Cookies, chocolate chip, refrigerated dough, baked | Baked Products | 27.00 mg | 6% |
| 1460 | Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS | Breakfast Cereals | 27.00 mg | 6% |
| 1461 | Cereals, QUAKER, hominy grits, white, regular, dry | Breakfast Cereals | 27.00 mg | 6% |
| 1462 | Cereals, QUAKER, hominy grits, white, quick, dry | Breakfast Cereals | 27.00 mg | 6% |
| 1463 | Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS | Breakfast Cereals | 27.00 mg | 6% |
| 1464 | Bananas, raw | Fruits and Fruit Juices | 27.00 mg | 6% |
| 1465 | Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt | Breakfast Cereals | 27.00 mg | 6% |
| 1466 | Beans, kidney, all types, mature seeds, canned | Legumes and Legume Products | 27.00 mg | 6% |
| 1467 | Horseradish, prepared | Spices and Herbs | 27.00 mg | 6% |
| 1468 | Leavening agents, baking powder, double-acting, sodium aluminum sulfate | Baked Products | 27.00 mg | 6% |
| 1469 | Cookies, fig bars | Baked Products | 27.00 mg | 6% |
| 1470 | MORI-NU, Tofu, silken, extra firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1471 | MORI-NU, Tofu, silken, firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1472 | Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 27.00 mg | 6% |
| 1473 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 27.00 mg | 6% |
| 1474 | Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt | Breakfast Cereals | 27.00 mg | 6% |
| 1475 | Cereals, corn grits, yellow, regular and quick, unenriched, dry | Breakfast Cereals | 27.00 mg | 6% |
| 1476 | TACO BELL, Taco Salad | Fast Foods | 27.00 mg | 6% |
| 1477 | Nuts, ginkgo nuts, raw | Nut and Seed Products | 27.00 mg | 6% |
| 1478 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1479 | Potatoes, microwaved, cooked, in skin, flesh and skin, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1480 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1481 | Potatoes, white, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1482 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1483 | Broccoli raab, cooked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1484 | DIGIORNO Pizza, supreme topping, rising crust, frozen, baked | Fast Foods | 27.00 mg | 6% |
| 1485 | TACO BELL, BURRITO SUPREME with steak | Fast Foods | 27.00 mg | 6% |
| 1486 | BURGER KING, french fries | Fast Foods | 27.00 mg | 6% |
| 1487 | Candies, coconut bar, not chocolate covered | Sweets | 27.00 mg | 6% |
| 1488 | Frozen novelties, No Sugar Added, FUDGSICLE pops | Sweets | 27.00 mg | 6% |
| 1489 | Sweet potato, cooked, baked in skin, flesh, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1490 | Potatoes, microwaved, cooked in skin, flesh and skin, without salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1491 | Rice, white, long-grain, parboiled, unenriched, dry | Cereal Grains and Pasta | 27.00 mg | 6% |
| 1492 | Rice, white, long-grain, parboiled, enriched, dry | Cereal Grains and Pasta | 27.00 mg | 6% |
| 1493 | Popcorn, sugar syrup/caramel, fat-free | Snacks | 27.00 mg | 6% |
| 1494 | Babyfood, baked product, finger snacks cereal fortified | Baby Foods | 27.00 mg | 6% |
| 1495 | Restaurant, family style, sirloin steak | Restaurant Foods | 27.00 mg | 6% |
| 1496 | Chokecherries, raw, pitted (Northern Plains Indians) | American Indian/Alaska Native Foods | 27.00 mg | 6% |
| 1497 | Candies, MARS SNACKFOOD US, TWIX Caramel Cookie Bars | Sweets | 27.00 mg | 6% |
| 1498 | Sweet potato, cooked, baked in skin, flesh, without salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1499 | Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1500 | Artichokes, (globe or french), frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
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