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 2151–2200 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2151 | Infant formula, MEAD JOHNSON, Enfamil for Supplementing, powder, with ARA and DHA, not reconstituted | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2152 | Pasta, gluten-free, corn flour and quinoa flour, cooked, ANCIENT HARVEST | Cereal Grains and Pasta | 41.00 mg | 10% | USDA_SR |
| 2153 | Pasta, whole grain, 51% whole wheat, remaining enriched semolina, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 41.00 mg | 10% | USDA_SR |
| 2154 | Cookies, gluten-free, chocolate wafer | Baked Products | 41.00 mg | 10% | USDA_SR |
| 2155 | Infant Formula, MEAD JOHNSON, ENFAMIL, GENTLEASE, with ARA and DHA powder not reconstituted | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2156 | Peas, mature seeds, sprouted, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% | USDA_SR |
| 2157 | Peas, mature seeds, sprouted, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mg | 10% | USDA_SR |
| 2158 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium, Infant, powder | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2159 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mg | 10% | USDA_SR |
| 2160 | Plantains, yellow, baked | Fruits and Fruit Juices | 41.00 mg | 10% | USDA_SR |
| 2161 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2162 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 41.00 mg | 10% | USDA_SR |
| 2163 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% | USDA_SR |
| 2164 | Plantains, green, raw | Fruits and Fruit Juices | 41.00 mg | 10% | USDA_SR |
| 2165 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 41.00 mg | 10% | USDA_SR |
| 2166 | Restaurant, Latino, black bean soup | Restaurant Foods | 41.00 mg | 10% | USDA_SR |
| 2167 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 41.00 mg | 10% | USDA_SR |
| 2168 | Soup, black bean, ready-to-serve | Soups, Sauces and Gravies | 41.00 mg | 10% | CNF |
| 2169 | Cowpeas, young pods with seeds, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% | CNF |
| 2170 | Cloudberry (bakeapple), native | Fruits and fruit juices | 41.00 mg | 10% | CNF |
| 2171 | English muffin, multigrain (also granola) | Baked Products | 41.00 mg | 10% | CNF |
| 2172 | Cookie, chocolate chip, commercial, regular, higher fat | Baked Products | 41.00 mg | 10% | CNF |
| 2173 | Cake mix, chocolate, pudding-type, dry, unprepared | Baked Products | 41.00 mg | 10% | CNF |
| 2174 | Peas, mature seeds, sprouted, boiled, drained | Vegetables and Vegetable Products | 41.00 mg | 10% | CNF |
| 2175 | Cowpeas, young pods with seeds, boiled, drained | Vegetables and Vegetable Products | 41.00 mg | 10% | CNF |
| 2176 | Prune, dried, uncooked | Fruits and fruit juices | 41.00 mg | 10% | CNF |
| 2177 | Currant, zante, dried | Fruits and fruit juices | 41.00 mg | 10% | CNF |
| 2178 | Leavening agents, yeast, baker's, compressed | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2179 | Cookies, brownies, dry mix, regular | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2180 | Bread, stuffing, dry mix | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2181 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 40.00 mg | 10% | USDA_SR |
| 2182 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 40.00 mg | 10% | USDA_SR |
| 2183 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 40.00 mg | 10% | USDA_SR |
| 2184 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2185 | Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2186 | Bread, rye | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2187 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2188 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2189 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2190 | Fast foods, burrito, with beans | Fast Foods | 40.00 mg | 10% | USDA_SR |
| 2191 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2192 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 40.00 mg | 10% | USDA_SR |
| 2193 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 40.00 mg | 10% | USDA_SR |
| 2194 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 40.00 mg | 10% | USDA_SR |
| 2195 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2196 | Syrup, NESTLE, chocolate | Sweets | 40.00 mg | 10% | USDA_SR |
| 2197 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2198 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2199 | Fast foods, hush puppies | Fast Foods | 40.00 mg | 10% | USDA_SR |
| 2200 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
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