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 3051–3100 of 6,497 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 3051 | Jew's ear, (pepeao), raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 3052 | Garlic, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 3053 | Corn with red and green peppers, canned, solids and liquids | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 3054 | Corn, yellow, whole kernel, frozen, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 3055 | Wheat flour, white (industrial), 10% protein, unbleached, enriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 3056 | Wheat flours, bread, unenriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 3057 | Wheat flour, white, bread, enriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 3058 | Rice, white, long-grain, regular, raw, enriched | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 3059 | Candies, NESTLE, 100 GRAND Bar | Sweets | 25.00 mg | 6% | USDA_SR |
| 3060 | Arrowroot, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 3061 | Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | Vegetables and Vegetable Products | 25.00 mg | 6% | USDA_SR |
| 3062 | Vital wheat gluten | Cereal Grains and Pasta | 25.00 mg | 6% | USDA_SR |
| 3063 | Nabisco, Nabisco Snackwell's Fat Free Devil's Food Cookie Cakes | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3064 | Raspberries, puree, with seeds | Fruits and Fruit Juices | 25.00 mg | 6% | USDA_SR |
| 3065 | Udi's, Gluten Free, Soft & Delicious White Sandwich Bread | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3066 | Waffle, plain, frozen, ready-to-heat, microwave | Baked Products | 25.00 mg | 6% | USDA_SR |
| 3067 | Cookie, chocolate, with icing or coating | Baked Products | 25.00 mg | 6% | CNF |
| 3068 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% | CNF |
| 3069 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 25.00 mg | 6% | CNF |
| 3070 | Corn, sweet, yellow, frozen, kernels cut off the cob, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3071 | Cake, chocolate, pudding-type, dry mix, prepared, with chocolate icing (frosting) | Baked Products | 25.00 mg | 6% | CNF |
| 3072 | Wheat, vital wheat gluten | Cereals, Grains and Pasta | 25.00 mg | 6% | CNF |
| 3073 | Pumpkin flowers, boiled, drained, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3074 | Potato, flesh, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3075 | Potato, french-fried, frozen, shoestring, heated in oven | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3076 | Potato, flesh, baked, with salt | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3077 | Cereal, ready-to-eat, amaranth flakes | Breakfast cereals | 25.00 mg | 6% | CNF |
| 3078 | Broccoli, leaves, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3079 | Broccoli, stalks, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3080 | Broccoli, flower clusters, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3081 | Waffle, plain, frozen, ready-to-heat, microwaved | Baked Products | 25.00 mg | 6% | CNF |
| 3082 | Dessert, frozen yogourt, chocolate | Sweets | 25.00 mg | 6% | CNF |
| 3083 | Candies, soft fruit and nut squares | Sweets | 25.00 mg | 6% | CNF |
| 3084 | Soup, ramen noodles, any flavour, dry | Soups, Sauces and Gravies | 25.00 mg | 6% | CNF |
| 3085 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 25.00 mg | 6% | CNF |
| 3086 | Arrowroot, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3087 | Grains, rice, white, long-grain, regular, dry | Cereals, Grains and Pasta | 25.00 mg | 6% | CNF |
| 3088 | Candies, bars, 100 Grand | Sweets | 25.00 mg | 6% | CNF |
| 3089 | Popover, dry mix, unprepared | Baked Products | 25.00 mg | 6% | CNF |
| 3090 | Cracker, matzo, plain | Baked Products | 25.00 mg | 6% | CNF |
| 3091 | Beans, baked, canned, with beef | Legumes and Legume Products | 25.00 mg | 6% | CNF |
| 3092 | Nuts, coconut water (liquid from coconut) | Nuts and Seeds | 25.00 mg | 6% | CNF |
| 3093 | Potato, flesh, cooked in skin, microwaved | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3094 | Potato, flesh, baked | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3095 | Garlic, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3096 | Beans, snap (Italian, green or yellow), raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3097 | Pepper, hot chili, red or green, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3098 | Sweet potato, raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3099 | Pumpkin flowers, boiled, drained | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
| 3100 | Jew's ear (cloud or wood ear, pepeao), raw | Vegetables and Vegetable Products | 25.00 mg | 6% | CNF |
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