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 2501–2550 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2501 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2502 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 33.00 mg | 8% | CNF |
| 2503 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 33.00 mg | 8% | CNF |
| 2504 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 33.00 mg | 8% | CNF |
| 2505 | Avocado, Hass, peeled, raw | Fruits and Fruit Juices | 32.80 mg | 8% | USDA_FF |
| 2506 | Kale, raw | Vegetables and Vegetable Products | 32.70 mg | 8% | USDA_FF |
| 2507 | Beans, black, canned, sodium added, drained and rinsed | Legumes and Legume Products | 32.54 mg | 8% | USDA_FF |
| 2508 | Cookies, oatmeal, soft, with raisins | Baked Products | 32.40 mg | 8% | USDA_FF |
| 2509 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2510 | Muffins, corn, commercially prepared | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2511 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2512 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2513 | Bread, sticks, plain | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2514 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 2515 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 32.00 mg | 8% | USDA_SR |
| 2516 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 2517 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 2518 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% | USDA_SR |
| 2519 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% | USDA_SR |
| 2520 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2521 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2522 | Bread, french or vienna (includes sourdough) | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2523 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2524 | Cookies, oatmeal, reduced fat | Baked Products | 32.00 mg | 8% | USDA_SR |
| 2525 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% | USDA_SR |
| 2526 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% | USDA_SR |
| 2527 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 2528 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2529 | Bulgur, cooked | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2530 | Nuts, coconut meat, raw | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 2531 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2532 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2533 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 32.00 mg | 8% | USDA_SR |
| 2534 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 32.00 mg | 8% | USDA_SR |
| 2535 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2536 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2537 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% | USDA_SR |
| 2538 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 32.00 mg | 8% | USDA_SR |
| 2539 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2540 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2541 | Wild rice, cooked | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2542 | Rye flour, light | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2543 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% | USDA_SR |
| 2544 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2545 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2546 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2547 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% | USDA_SR |
| 2548 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% | USDA_SR |
| 2549 | Rowal, raw | Fruits and Fruit Juices | 32.00 mg | 8% | USDA_SR |
| 2550 | CRACKER BARREL, steak fries | Restaurant Foods | 32.00 mg | 8% | USDA_SR |
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