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 1501–1550 of 3,436 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1502 | Restaurant, Latino, arepa (unleavened cornmeal bread) | Restaurant Foods | 27.00 mg | 6% |
| 1503 | Breakfast bar, corn flake crust with fruit | Snacks | 27.00 mg | 6% |
| 1504 | DENNY'S, french fries | Restaurant Foods | 27.00 mg | 6% |
| 1505 | Crackers, saltines, fat-free, low-sodium | Baked Products | 26.00 mg | 6% |
| 1506 | Bread, white, commercially prepared, toasted | Baked Products | 26.00 mg | 6% |
| 1507 | Bread, pita, white, enriched | Baked Products | 26.00 mg | 6% |
| 1508 | Bread, Italian | Baked Products | 26.00 mg | 6% |
| 1509 | Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | Legumes and Legume Products | 26.00 mg | 6% |
| 1510 | Tortillas, ready-to-bake or -fry, flour, without added calcium | Baked Products | 26.00 mg | 6% |
| 1511 | Bread, white, commercially prepared, toasted, low sodium no salt | Baked Products | 26.00 mg | 6% |
| 1512 | Bread, raisin, unenriched | Baked Products | 26.00 mg | 6% |
| 1513 | Bread, pita, white, unenriched | Baked Products | 26.00 mg | 6% |
| 1514 | Rolls, dinner, plain, commercially prepared (includes brown-and-serve) | Baked Products | 26.00 mg | 6% |
| 1515 | Pie, pecan, prepared from recipe | Baked Products | 26.00 mg | 6% |
| 1516 | Cookies, chocolate sandwich, with creme filling, special dietary | Baked Products | 26.00 mg | 6% |
| 1517 | Bread, raisin, enriched | Baked Products | 26.00 mg | 6% |
| 1518 | Okara | Legumes and Legume Products | 26.00 mg | 6% |
| 1519 | Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) | Breakfast Cereals | 26.00 mg | 6% |
| 1520 | Peas, edible-podded, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1521 | Turnip greens, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1522 | Turnip greens, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1523 | Squash, winter, acorn, cooked, boiled, mashed, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1524 | Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1525 | Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1526 | Peas, edible-podded, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1527 | Corn, sweet, yellow, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1528 | Coriander (cilantro) leaves, raw | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1529 | Restaurant, family style, hash browns | Restaurant Foods | 26.00 mg | 6% |
| 1530 | Cress, garden, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1531 | Squash, winter, acorn, cooked, boiled, mashed, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1532 | DENNY'S, hash browns | Restaurant Foods | 26.00 mg | 6% |
| 1533 | Raspberries, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 26.00 mg | 6% |
| 1534 | Corn, sweet, yellow, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1535 | Cress, garden, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1536 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 26.00 mg | 6% |
| 1537 | Elk, free range, roast, eye of round, cooked (Shoshone Bannock) | American Indian/Alaska Native Foods | 26.00 mg | 6% |
| 1538 | Elk, free range, ground, cooked patties (Shoshone Bannock) | American Indian/Alaska Native Foods | 26.00 mg | 6% |
| 1539 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Explosive Pizza | Baked Products | 26.00 mg | 6% |
| 1540 | Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar | Baked Products | 26.00 mg | 6% |
| 1541 | Babyfood, banana no tapioca, strained | Baby Foods | 26.00 mg | 6% |
| 1542 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1543 | Bread, white wheat | Baked Products | 26.00 mg | 6% |
| 1544 | Beans, baked, canned, with beef | Legumes and Legume Products | 25.00 mg | 6% |
| 1545 | Popovers, dry mix, unenriched | Baked Products | 25.00 mg | 6% |
| 1546 | Soup, vegetable, canned, low sodium, condensed | Soups, Sauces, and Gravies | 25.00 mg | 6% |
| 1547 | Bread, gluten-free, white, made with tapioca starch and brown rice flour | Baked Products | 25.00 mg | 6% |
| 1548 | Cookies, chocolate chip sandwich, with creme filling | Baked Products | 25.00 mg | 6% |
| 1549 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% |
| 1550 | Apricots, dehydrated (low-moisture), sulfured, stewed | Fruits and Fruit Juices | 25.00 mg | 6% |
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