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 2201–2250 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2201 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2202 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 40.00 mg | 10% | USDA_SR |
| 2203 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 40.00 mg | 10% | USDA_SR |
| 2204 | Oat bran, cooked | Cereal Grains and Pasta | 40.00 mg | 10% | USDA_SR |
| 2205 | Snack, potato chips, made from dried potatoes, plain | Snacks | 40.00 mg | 10% | USDA_SR |
| 2206 | Horned melon (Kiwano) | Fruits and Fruit Juices | 40.00 mg | 10% | USDA_SR |
| 2207 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 40.00 mg | 10% | USDA_SR |
| 2208 | Tofu yogurt | Legumes and Legume Products | 40.00 mg | 10% | USDA_SR |
| 2209 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2210 | Pie Crust, Cookie-type, Chocolate, Ready Crust | Baked Products | 40.00 mg | 10% | USDA_SR |
| 2211 | Quinoa burger patty, frozen | Mixed Dishes | 40.00 mg | 10% | CNF |
| 2212 | Cereal, ready-to-eat, Krave, Kellogg's | Breakfast cereals | 40.00 mg | 10% | CNF |
| 2213 | Melon, horned | Fruits and fruit juices | 40.00 mg | 10% | CNF |
| 2214 | Pie crust, cookie-type, chocolate, ready-to-serve | Baked Products | 40.00 mg | 10% | CNF |
| 2215 | Peas, pigeon, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2216 | Okra (gumbo), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2217 | Yogourt, tofu | Legumes and Legume Products | 40.00 mg | 10% | CNF |
| 2218 | Fast foods, side dish, hush puppies | Fast Foods | 40.00 mg | 10% | CNF |
| 2219 | Fast foods, mexican, burrito with beans | Fast Foods | 40.00 mg | 10% | CNF |
| 2220 | Grains, oat bran, cooked | Cereals, Grains and Pasta | 40.00 mg | 10% | CNF |
| 2221 | Grains, rice, white with pasta and seasonings, dry | Cereals, Grains and Pasta | 40.00 mg | 10% | CNF |
| 2222 | Snacks, potato chips, dried potatoes, plain | Snacks | 40.00 mg | 10% | CNF |
| 2223 | Bread stuffing, dry mix, unprepared | Baked Products | 40.00 mg | 10% | CNF |
| 2224 | Leavening agent, yeast, baker's, compressed | Baked Products | 40.00 mg | 10% | CNF |
| 2225 | Cookie, brownie, regular, dry mix, unprepared | Baked Products | 40.00 mg | 10% | CNF |
| 2226 | Soy sauce (made from soy), tamari | Legumes and Legume Products | 40.00 mg | 10% | CNF |
| 2227 | Peas, pigeon, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2228 | Okra (gumbo), frozen, boiled, drained | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2229 | Beans, hyacinth, raw | Vegetables and Vegetable Products | 40.00 mg | 10% | CNF |
| 2230 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 39.10 mg | 9% | USDA_FF |
| 2231 | Crackers, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2232 | Soy protein isolate, potassium type | Legumes and Legume Products | 39.00 mg | 9% | USDA_SR |
| 2233 | Soy protein isolate | Legumes and Legume Products | 39.00 mg | 9% | USDA_SR |
| 2234 | Lima beans, large, mature seeds, canned | Legumes and Legume Products | 39.00 mg | 9% | USDA_SR |
| 2235 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, with iron, powder, not reconstituted | Baby Foods | 39.00 mg | 9% | USDA_SR |
| 2236 | Rice, brown, parboiled, cooked, UNCLE BENS | Cereal Grains and Pasta | 39.00 mg | 9% | USDA_SR |
| 2237 | Snacks, bagel chips, plain | Snacks | 39.00 mg | 9% | USDA_SR |
| 2238 | Leavening agents, baking powder, double-acting, straight phosphate | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2239 | Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2240 | Infant formula, ABBOTT NUTRITION, SIMILAC, ISOMIL, ADVANCE with iron, powder, not reconstituted | Baby Foods | 39.00 mg | 9% | USDA_SR |
| 2241 | Candies, M&M MARS Pretzel Chocolate Candies | Sweets | 39.00 mg | 9% | USDA_SR |
| 2242 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2243 | Burdock root, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2244 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2245 | Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 39.00 mg | 9% | USDA_SR |
| 2246 | Burdock root, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2247 | Agave, cooked (Southwest) | American Indian/Alaska Native Foods | 39.00 mg | 9% | USDA_SR |
| 2248 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% | USDA_SR |
| 2249 | Crackers, snack, Goya Crackers | Baked Products | 39.00 mg | 9% | USDA_SR |
| 2250 | Snacks, bagel chips | Snacks | 39.00 mg | 9% | CNF |
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