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 1951–2000 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1951 | Candies, MR. GOODBAR Chocolate Bar | Sweets | 47.00 mg | 11% | USDA_SR |
| 1952 | Crackers, wheat, reduced fat | Baked Products | 47.00 mg | 11% | USDA_SR |
| 1953 | Cracker, standard snack-type, with whole-wheat | Baked Products | 47.00 mg | 11% | CNF |
| 1954 | Grains, semolina | Cereals, Grains and Pasta | 47.00 mg | 11% | CNF |
| 1955 | Candies, bars, Mr Goodbar | Sweets | 47.00 mg | 11% | CNF |
| 1956 | Cake mix, chocolate (devil's food, fudge), regular, dry, unprepared | Baked Products | 47.00 mg | 11% | CNF |
| 1957 | Lentils, raw | Legumes and Legume Products | 47.00 mg | 11% | CNF |
| 1958 | Beans, navy, canned, solids and liquid | Legumes and Legume Products | 47.00 mg | 11% | CNF |
| 1959 | Kale, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 1960 | Nopales (prickly pear), cooked | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 1961 | Arugula, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 1962 | Taro, Tahitian, raw | Vegetables and Vegetable Products | 47.00 mg | 11% | CNF |
| 1963 | Flour, semolina, fine | Cereal Grains and Pasta | 46.28 mg | 11% | USDA_FF |
| 1964 | Pancakes, whole-wheat, dry mix, incomplete, prepared | Baked Products | 46.00 mg | 11% | USDA_SR |
| 1965 | Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS | Breakfast Cereals | 46.00 mg | 11% | USDA_SR |
| 1966 | Snacks, yucca (cassava) chips, salted | Snacks | 46.00 mg | 11% | USDA_SR |
| 1967 | Rice and Wheat cereal bar | Snacks | 46.00 mg | 11% | USDA_SR |
| 1968 | Bread, crumbs, dry, grated, seasoned | Baked Products | 46.00 mg | 11% | USDA_SR |
| 1969 | Pigeon peas (red gram), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 46.00 mg | 11% | USDA_SR |
| 1970 | Pigeon peas (red gram), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 46.00 mg | 11% | USDA_SR |
| 1971 | Infant formula, ABBOTT NUTRITION, SIMILAC, NEOSURE, powder, with ARA and DHA | Baby Foods | 46.00 mg | 11% | USDA_SR |
| 1972 | Nuts, coconut milk, canned (liquid expressed from grated meat and water) | Nut and Seed Products | 46.00 mg | 11% | USDA_SR |
| 1973 | Longans, dried | Fruits and Fruit Juices | 46.00 mg | 11% | USDA_SR |
| 1974 | Pasta, fresh-refrigerated, plain, as purchased | Cereal Grains and Pasta | 46.00 mg | 11% | USDA_SR |
| 1975 | Infant formula, ABBOTT NUTRITION, SIMILAC, GO AND GROW, powder, with ARA and DHA | Baby Foods | 46.00 mg | 11% | USDA_SR |
| 1976 | Macaroni, vegetable, enriched, dry | Cereal Grains and Pasta | 46.00 mg | 11% | USDA_SR |
| 1977 | Candies, fudge, chocolate marshmallow, with nuts, prepared-by-recipe | Sweets | 46.00 mg | 11% | USDA_SR |
| 1978 | Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars | Sweets | 46.00 mg | 11% | USDA_SR |
| 1979 | Candies, bars, Twix, chocolate fudge cookie | Sweets | 46.00 mg | 11% | CNF |
| 1980 | Cassava (manioc), flour | Vegetables and Vegetable Products | 46.00 mg | 11% | CNF |
| 1981 | Pasta, macaroni (spirals), vegetable, enriched, dry | Cereals, Grains and Pasta | 46.00 mg | 11% | CNF |
| 1982 | Pasta, fresh-refrigerated, plain, as purchased | Cereals, Grains and Pasta | 46.00 mg | 11% | CNF |
| 1983 | Candies, fudge, chocolate marshmallow with nuts, homemade | Sweets | 46.00 mg | 11% | CNF |
| 1984 | Bread crumbs, dry, grated, seasoned | Baked Products | 46.00 mg | 11% | CNF |
| 1985 | Peas, pigeon (red gram), boiled, salted | Legumes and Legume Products | 46.00 mg | 11% | CNF |
| 1986 | Peas, pigeon (red gram), boiled | Legumes and Legume Products | 46.00 mg | 11% | CNF |
| 1987 | Nuts, coconut milk (liquid from grated meat and water), canned | Nuts and Seeds | 46.00 mg | 11% | CNF |
| 1988 | Longan, dried | Fruits and fruit juices | 46.00 mg | 11% | CNF |
| 1989 | Babyfood, cereal, rice, dry | Babyfoods | 46.00 mg | 11% | CNF |
| 1990 | Beans, kidney, red, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 1991 | Chili with beans, canned | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 1992 | Beans, kidney, red, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 1993 | Cookies, sugar wafer, chocolate-covered | Baked Products | 45.00 mg | 11% | USDA_SR |
| 1994 | Beans, kidney, all types, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 45.00 mg | 11% | USDA_SR |
| 1995 | Beverages, UNILEVER, SLIMFAST, meal replacement, regular, ready-to-drink, 3-2-1 Plan | Beverages | 45.00 mg | 11% | USDA_SR |
| 1996 | Sauce, pesto, ready-to-serve, shelf stable | Soups, Sauces, and Gravies | 45.00 mg | 11% | USDA_SR |
| 1997 | Gravy, unspecified type, dry | Soups, Sauces, and Gravies | 45.00 mg | 11% | USDA_SR |
| 1998 | Snacks, sesame sticks, wheat-based, unsalted | Snacks | 45.00 mg | 11% | USDA_SR |
| 1999 | Drumstick pods, raw | Vegetables and Vegetable Products | 45.00 mg | 11% | USDA_SR |
| 2000 | Candies, Tamarind | Sweets | 45.00 mg | 11% | USDA_SR |
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