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 601–650 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 601 | Cereals, QUAKER, oatmeal, REAL MEDLEYS, apple walnut, dry | Breakfast Cereals | 86.00 mg | 20% |
| 602 | Chard, swiss, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 86.00 mg | 20% |
| 603 | Wocas, dried seeds, Oregon, yellow pond lily (Klamath) | American Indian/Alaska Native Foods | 86.00 mg | 20% |
| 604 | Chard, swiss, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 86.00 mg | 20% |
| 605 | Cornmeal, white, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 86.00 mg | 20% |
| 606 | Cornmeal, yellow, self-rising, bolted, plain, enriched | Cereal Grains and Pasta | 86.00 mg | 20% |
| 607 | Snacks, granola bars, soft, uncoated, peanut butter | Snacks | 86.00 mg | 20% |
| 608 | Bread, multi-grain, toasted (includes whole-grain) | Baked Products | 85.00 mg | 20% |
| 609 | Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch | Breakfast Cereals | 85.00 mg | 20% |
| 610 | Tortillas, ready-to-bake or -fry, whole wheat | Baked Products | 85.00 mg | 20% |
| 611 | Milk, dry, whole, without added vitamin D | Dairy and Egg Products | 85.00 mg | 20% |
| 612 | Rolls, dinner, whole-wheat | Baked Products | 85.00 mg | 20% |
| 613 | Bagels, multigrain | Baked Products | 85.00 mg | 20% |
| 614 | Milk, dry, whole, with added vitamin D | Dairy and Egg Products | 85.00 mg | 20% |
| 615 | Balsam-pear (bitter gourd), leafy tips, raw | Vegetables and Vegetable Products | 85.00 mg | 20% |
| 616 | Prickly pears, raw | Fruits and Fruit Juices | 85.00 mg | 20% |
| 617 | Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry | Breakfast Cereals | 84.00 mg | 20% |
| 618 | Tortilla chips, yellow, plain, salted | Snacks | 84.00 mg | 20% |
| 619 | Pancakes, whole wheat, dry mix, incomplete | Baked Products | 84.00 mg | 20% |
| 620 | Nuts, chestnuts, chinese, raw | Nut and Seed Products | 84.00 mg | 20% |
| 621 | Snacks, taro chips | Snacks | 84.00 mg | 20% |
| 622 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated | Vegetables and Vegetable Products | 84.00 mg | 20% |
| 623 | Snacks, tortilla chips, plain, white corn, salted | Snacks | 84.00 mg | 20% |
| 624 | Beverages, Cocoa mix, powder | Beverages | 83.00 mg | 20% |
| 625 | Taco shells, baked | Baked Products | 83.00 mg | 20% |
| 626 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 83.00 mg | 20% |
| 627 | Hyacinth beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 82.00 mg | 20% |
| 628 | Hyacinth beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 82.00 mg | 20% |
| 629 | Cereals ready-to-eat, QUAKER, KING VITAMAN | Breakfast Cereals | 82.00 mg | 20% |
| 630 | Clif Z bar | Baby Foods | 82.00 mg | 20% |
| 631 | Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry | Breakfast Cereals | 82.00 mg | 20% |
| 632 | Falafel, home-prepared | Legumes and Legume Products | 82.00 mg | 20% |
| 633 | Egg, white, dried, stabilized, glucose reduced | Dairy and Egg Products | 82.00 mg | 20% |
| 634 | Nuts, acorns, dried | Nut and Seed Products | 82.00 mg | 20% |
| 635 | Snacks, tortilla chips, nacho-flavor, made with enriched masa flour | Snacks | 82.00 mg | 20% |
| 636 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 637 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 82.00 mg | 20% |
| 638 | Wheat, sprouted | Cereal Grains and Pasta | 82.00 mg | 20% |
| 639 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 82.00 mg | 20% |
| 640 | Tempeh | Legumes and Legume Products | 81.00 mg | 19% |
| 641 | Bread, whole-wheat, prepared from recipe | Baked Products | 81.00 mg | 19% |
| 642 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 643 | Desserts, rennin, chocolate, dry mix | Sweets | 81.00 mg | 19% |
| 644 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% |
| 645 | Candies, chocolate covered, caramel with nuts | Sweets | 81.00 mg | 19% |
| 646 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 81.00 mg | 19% |
| 647 | Snacks, granola bars, hard, almond | Snacks | 81.00 mg | 19% |
| 648 | Bread, rice bran | Baked Products | 80.00 mg | 19% |
| 649 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 80.00 mg | 19% |
| 650 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% |
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