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 1551–1600 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1551 | Candies, bars, 5th Avenue | Sweets | 62.00 mg | 15% | CNF |
| 1552 | Cracker, wheat, low sodium | Baked Products | 62.00 mg | 15% | CNF |
| 1553 | Seeds, breadfruit seeds, roasted | Nuts and Seeds | 62.00 mg | 15% | CNF |
| 1554 | Nuts, acorns, raw | Nuts and Seeds | 62.00 mg | 15% | CNF |
| 1555 | Jute, potherb, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1556 | Cowpeas, leafy tips, boiled, drained | Vegetables and Vegetable Products | 62.00 mg | 15% | CNF |
| 1557 | Grains, barley, malt extract, dried | Cereals, Grains and Pasta | 62.00 mg | 15% | CNF |
| 1558 | Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, Harvest Cheddar flavor | Snacks | 61.00 mg | 15% | USDA_SR |
| 1559 | Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1560 | Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN | Breakfast Cereals | 61.00 mg | 15% | USDA_SR |
| 1561 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces, and Gravies | 61.00 mg | 15% | USDA_SR |
| 1562 | Sauce, teriyaki, ready-to-serve | Soups, Sauces, and Gravies | 61.00 mg | 15% | USDA_SR |
| 1563 | Edamame, frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% | USDA_SR |
| 1564 | Snacks, SUNCHIPS, Harvest Cheddar flavour | Snacks | 61.00 mg | 15% | CNF |
| 1565 | Muffin, wheat bran, dry mix, prepared | Baked Products | 61.00 mg | 15% | CNF |
| 1566 | Soybeans, green (edamame), frozen, unprepared | Vegetables and Vegetable Products | 61.00 mg | 15% | CNF |
| 1567 | Sauce, teriyaki, ready-to-serve, reduced sodium | Soups, Sauces and Gravies | 61.00 mg | 15% | CNF |
| 1568 | Cereal, ready to eat, Cap'n Crunch, Quaker | Breakfast cereals | 61.00 mg | 15% | CNF |
| 1569 | Sauce, teriyaki, ready-to-serve | Soups, Sauces and Gravies | 61.00 mg | 15% | CNF |
| 1570 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% | USDA_SR |
| 1571 | Babyfood, finger snacks, GERBER, GRADUATES, PUFFS, apple and cinnamon | Baby Foods | 60.00 mg | 14% | USDA_SR |
| 1572 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% | USDA_SR |
| 1573 | Soup, onion, dry, mix | Soups, Sauces, and Gravies | 60.00 mg | 14% | USDA_SR |
| 1574 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1575 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1576 | Soybeans, mature seeds, sprouted, cooked, steamed, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1577 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1578 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1579 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1580 | Soybeans, mature seeds, sprouted, cooked, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% | USDA_SR |
| 1581 | Artichoke, canned | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1582 | Muffin bar, all flavours | Baked Products | 60.00 mg | 14% | CNF |
| 1583 | Tofu, fried | Legumes and Legume Products | 60.00 mg | 14% | CNF |
| 1584 | Soybeans, green (edamame), boiled, drained, with salt | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1585 | Lemon grass (citronella), raw | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1586 | Artichoke (Globe, French), raw | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1587 | Soybeans, mature seeds, sprouted, bean sprouts, steamed | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1588 | Soybeans, green (edamame), boiled, drained | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1589 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 60.00 mg | 14% | CNF |
| 1590 | Soup, onion, dehydrated | Soups, Sauces and Gravies | 60.00 mg | 14% | CNF |
| 1591 | Spices, cinnamon, ground | Spices and Herbs | 60.00 mg | 14% | CNF |
| 1592 | Nabisco, Nabisco Grahams Crackers | Baked Products | 59.00 mg | 14% | USDA_SR |
| 1593 | Crackers, melba toast, plain | Baked Products | 59.00 mg | 14% | USDA_SR |
| 1594 | Lentils, pink or red, raw | Legumes and Legume Products | 59.00 mg | 14% | USDA_SR |
| 1595 | Crackers, melba toast, plain, without salt | Baked Products | 59.00 mg | 14% | USDA_SR |
| 1596 | Bread, wheat, toasted | Baked Products | 59.00 mg | 14% | USDA_SR |
| 1597 | Tofu, dried-frozen (koyadofu) | Legumes and Legume Products | 59.00 mg | 14% | USDA_SR |
| 1598 | Cereals ready-to-eat, POST, GOLDEN CRISP | Breakfast Cereals | 59.00 mg | 14% | USDA_SR |
| 1599 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 59.00 mg | 14% | USDA_SR |
| 1600 | Nuts, formulated, wheat-based, all flavors except macadamia, without salt | Nut and Seed Products | 59.00 mg | 14% | USDA_SR |
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