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 2251–2300 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2251 | Peas, green, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2252 | Burdock root, boiled, drained, with salt | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2253 | Agave, cooked | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2254 | Bread, white, commercial | Baked Products | 39.00 mg | 9% | CNF |
| 2255 | Bread, white, commercial, reduced sodium | Baked Products | 39.00 mg | 9% | CNF |
| 2256 | Leavening agent, baking powder, double acting, phosphate | Baked Products | 39.00 mg | 9% | CNF |
| 2257 | Cracker, melba toast, rye (includes pumpernickel) | Baked Products | 39.00 mg | 9% | CNF |
| 2258 | Bread, white with raisins, commercial, toasted | Baked Products | 39.00 mg | 9% | CNF |
| 2259 | Bread, Italian | Baked Products | 39.00 mg | 9% | CNF |
| 2260 | Soy protein isolate (prepared with potassium) | Legumes and Legume Products | 39.00 mg | 9% | CNF |
| 2261 | Soy protein isolate (prepared with sodium) | Legumes and Legume Products | 39.00 mg | 9% | CNF |
| 2262 | Beans, lima, dry, large, canned, solids and liquid | Legumes and Legume Products | 39.00 mg | 9% | CNF |
| 2263 | Peas, green, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2264 | New Zealand spinach, raw | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2265 | Burdock root, boiled, drained | Vegetables and Vegetable Products | 39.00 mg | 9% | CNF |
| 2266 | Cereal, ready to eat, Special K, Kellogg's | Breakfast cereals | 39.00 mg | 9% | CNF |
| 2267 | Grapefruit juice, white, frozen concentrate, unsweetened, undiluted | Fruits and Fruit Juices | 38.00 mg | 9% | USDA_SR |
| 2268 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% | USDA_SR |
| 2269 | Cookies, chocolate, made with rice cereal | Baked Products | 38.00 mg | 9% | USDA_SR |
| 2270 | Beverages, NESTLE, Boost plus, nutritional drink, ready-to-drink | Beverages | 38.00 mg | 9% | USDA_SR |
| 2271 | Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal | Breakfast Cereals | 38.00 mg | 9% | USDA_SR |
| 2272 | Refried beans, canned, fat-free | Legumes and Legume Products | 38.00 mg | 9% | USDA_SR |
| 2273 | Wheat flour, white (industrial), 15% protein, bleached, unenriched | Cereal Grains and Pasta | 38.00 mg | 9% | USDA_SR |
| 2274 | Wheat flour, white (industrial), 15% protein, bleached, enriched | Cereal Grains and Pasta | 38.00 mg | 9% | USDA_SR |
| 2275 | Infant formula, ABBOTT NUTRITION, ALIMENTUM ADVANCE, with iron, powder, not reconstituted, with DHA and ARA | Baby Foods | 38.00 mg | 9% | USDA_SR |
| 2276 | Broadbeans, immature seeds, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2277 | Pumpkin leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2278 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2279 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2280 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 38.00 mg | 9% | USDA_SR |
| 2281 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2282 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2283 | Pumpkin leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2284 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | USDA_SR |
| 2285 | Refried beans, canned, vegetarian | Legumes and Legume Products | 38.00 mg | 9% | CNF |
| 2286 | Pumpkin leaves, boiled, drained, with salt | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2287 | Candies, ALMOND JOY BITES | Sweets | 38.00 mg | 9% | CNF |
| 2288 | Candies, bars, Alpine White bar with almonds | Sweets | 38.00 mg | 9% | CNF |
| 2289 | Cake, date square (matrimonial cake), homemade | Baked Products | 38.00 mg | 9% | CNF |
| 2290 | Bread, wheat germ, toasted | Baked Products | 38.00 mg | 9% | CNF |
| 2291 | Hearts of palm, canned | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2292 | Pumpkin leaves, boiled, drained | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2293 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2294 | Cress, garden, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2295 | Burdock root, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2296 | Broadbeans (fava beans), fresh, raw | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2297 | Beans, lima (fordhook), frozen, unprepared | Vegetables and Vegetable Products | 38.00 mg | 9% | CNF |
| 2298 | Grapefruit juice, frozen concentrate, undiluted | Fruits and fruit juices | 38.00 mg | 9% | CNF |
| 2299 | Bread, paratha, whole wheat, commercially prepared, frozen | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2300 | Snacks, pita chips, salted | Snacks | 37.00 mg | 9% | USDA_SR |
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