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 2751–2800 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2751 | Grains, wheat flour, white, all purpose, unbleached | Cereals, Grains and Pasta | 29.00 mg | 7% | CNF |
| 2752 | Squash, winter, butternut, baked, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 2753 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 2754 | Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 2755 | Grains, wheat flour, white, all purpose, bleached | Cereals, Grains and Pasta | 29.00 mg | 7% | CNF |
| 2756 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% | CNF |
| 2757 | Candies, bars, 3 Musketeers | Sweets | 29.00 mg | 7% | CNF |
| 2758 | Leavening agent, baking powder, low sodium | Baked Products | 29.00 mg | 7% | CNF |
| 2759 | Cookie, coconut macaroon | Baked Products | 29.00 mg | 7% | CNF |
| 2760 | Cookie, chocolate chip, soft type, commercial | Baked Products | 29.00 mg | 7% | CNF |
| 2761 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 29.00 mg | 7% | CNF |
| 2762 | Hummus, homemade | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 2763 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 29.00 mg | 7% | CNF |
| 2764 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 2765 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 2766 | Parsnip, raw | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 2767 | Corn, sweet, frozen, kernels on the cob, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 2768 | Collards, frozen, unprepared | Vegetables and Vegetable Products | 29.00 mg | 7% | CNF |
| 2769 | Passion fruit, purple, raw | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 2770 | Jackfruit, raw | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 2771 | Fig, dried, cooked | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 2772 | Avocado, raw, california | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 2773 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 29.00 mg | 7% | CNF |
| 2774 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 2775 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 2776 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% | CNF |
| 2777 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 28.41 mg | 7% | USDA_FF |
| 2778 | Beans, snap, green, raw | Vegetables and Vegetable Products | 28.21 mg | 7% | USDA_FF |
| 2779 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 28.00 mg | 7% | USDA_FF |
| 2780 | Bananas, ripe and slightly ripe, raw | Fruits and Fruit Juices | 28.00 mg | 7% | USDA_FF |
| 2781 | Beans, baked, canned, with franks | Legumes and Legume Products | 28.00 mg | 7% | USDA_SR |
| 2782 | Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) | Baked Products | 28.00 mg | 7% | USDA_SR |
| 2783 | Cookies, oatmeal, refrigerated dough | Baked Products | 28.00 mg | 7% | USDA_SR |
| 2784 | Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 2785 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, canned, plain | Legumes and Legume Products | 28.00 mg | 7% | USDA_SR |
| 2786 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS flakes | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 2787 | Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) | Baked Products | 28.00 mg | 7% | USDA_SR |
| 2788 | Bread, raisin, enriched, toasted | Baked Products | 28.00 mg | 7% | USDA_SR |
| 2789 | Bagels, cinnamon-raisin | Baked Products | 28.00 mg | 7% | USDA_SR |
| 2790 | Chili con carne with beans, canned entree | Meals, Entrees, and Side Dishes | 28.00 mg | 7% | USDA_SR |
| 2791 | Cookies, Marie biscuit | Baked Products | 28.00 mg | 7% | USDA_SR |
| 2792 | Cereals, QUAKER, corn grits, instant, plain, dry | Breakfast Cereals | 28.00 mg | 7% | USDA_SR |
| 2793 | Babyfood, pretzels | Baby Foods | 28.00 mg | 7% | USDA_SR |
| 2794 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 28.00 mg | 7% | USDA_SR |
| 2795 | Peas, edible-podded, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2796 | Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2797 | Potatoes, red, flesh and skin, baked | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2798 | Peas, edible-podded, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2799 | Cabbage, savoy, raw | Vegetables and Vegetable Products | 28.00 mg | 7% | USDA_SR |
| 2800 | DIGIORNO Pizza, supreme topping, thin crispy crust, frozen, baked | Fast Foods | 28.00 mg | 7% | USDA_SR |
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