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 2301–2350 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2301 | Muffins, English, wheat | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2302 | Bread, oatmeal | Baked Products | 37.00 mg | 9% | USDA_SR |
| 2303 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 37.00 mg | 9% | USDA_SR |
| 2304 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 37.00 mg | 9% | USDA_SR |
| 2305 | Babyfood, crackers, vegetable | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2306 | Babyfood, cereal, rice, dry fortified | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2307 | McDONALD'S, french fries | Fast Foods | 37.00 mg | 9% | USDA_SR |
| 2308 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 37.00 mg | 9% | USDA_SR |
| 2309 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2310 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2311 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2312 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% | USDA_SR |
| 2313 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 37.00 mg | 9% | USDA_SR |
| 2314 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 37.00 mg | 9% | USDA_SR |
| 2315 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 37.00 mg | 9% | USDA_SR |
| 2316 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2317 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | USDA_SR |
| 2318 | Candies, KIT KAT Wafer Bar | Sweets | 37.00 mg | 9% | USDA_SR |
| 2319 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 37.00 mg | 9% | USDA_SR |
| 2320 | Rice, spanish rice mix, unprepared | Mixed Dishes | 37.00 mg | 9% | CNF |
| 2321 | Indian, bread, paratha, whole-wheat | Baked Products | 37.00 mg | 9% | CNF |
| 2322 | Potato, skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2323 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2324 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% | CNF |
| 2325 | Candies, bars, Kit Kat wafer bar | Sweets | 37.00 mg | 9% | CNF |
| 2326 | English muffin, wheat | Baked Products | 37.00 mg | 9% | CNF |
| 2327 | Tofu, regular, firm or extra firm, raw (prepared with calcium sulphate and magnesium chloride) | Legumes and Legume Products | 37.00 mg | 9% | CNF |
| 2328 | Nuts, coconut milk (liquid from grated meat and water), raw | Nuts and Seeds | 37.00 mg | 9% | CNF |
| 2329 | Potato, skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2330 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2331 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% | CNF |
| 2332 | Plantain, raw | Fruits and fruit juices | 37.00 mg | 9% | CNF |
| 2333 | Jujube (chinese date), dried | Fruits and fruit juices | 37.00 mg | 9% | CNF |
| 2334 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 36.10 mg | 9% | USDA_FF |
| 2335 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2336 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2337 | Rolls, dinner, wheat | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2338 | Crackers, rusk toast | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2339 | Cookies, chocolate chip, dry mix | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2340 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2341 | Sausage, meatless | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2342 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2343 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 36.00 mg | 9% | USDA_SR |
| 2344 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 36.00 mg | 9% | USDA_SR |
| 2345 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2346 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 36.00 mg | 9% | USDA_SR |
| 2347 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2348 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2349 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 9% | USDA_SR |
| 2350 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 36.00 mg | 9% | USDA_SR |
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