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 701–750 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 701 | Granola bar, chewy, chocolate chip | Baked Products | 65.00 mg | 15% |
| 702 | Grains, amaranth, cooked | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 703 | Cereal, ready to eat, Fibre 1: Raisin Bran Clusters, General Mills | Breakfast cereals | 65.00 mg | 15% |
| 704 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 705 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% |
| 706 | Egg substitute, powder | Dairy and Egg Products | 65.00 mg | 15% |
| 707 | Soybeans, green (edamame), raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 708 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% |
| 709 | Beans, pink, boiled, salted | Legumes and Legume Products | 65.00 mg | 15% |
| 710 | Cereal, ready to eat, Corn Bran Squares, Quaker | Breakfast cereals | 65.00 mg | 15% |
| 711 | Beans, pink, boiled | Legumes and Legume Products | 65.00 mg | 15% |
| 712 | Vine spinach, raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 713 | Tortilla, ready-to-bake / fry, corn, unsalted | Baked Products | 65.00 mg | 15% |
| 714 | Chocolate syrup, thin type | Sweets | 65.00 mg | 15% |
| 715 | Pasta, macaroni, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 716 | Pasta, spaghetti, protein-fortified, enriched, dry | Cereals, Grains and Pasta | 65.00 mg | 15% |
| 717 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% |
| 718 | Potato, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 719 | Soybeans, green (edamame), frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 720 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 64.00 mg | 15% |
| 721 | Sweets, topping, chocolate flavour hazelnut spread | Sweets | 64.00 mg | 15% |
| 722 | Snacks, potato sticks | Snacks | 64.00 mg | 15% |
| 723 | Candies, milk chocolate coated coffee beans | Sweets | 64.00 mg | 15% |
| 724 | Prune, dehydrated (low moisture), uncooked | Fruits and fruit juices | 64.00 mg | 15% |
| 725 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 726 | Nuts, Japanese chestnuts, roasted | Nuts and Seeds | 64.00 mg | 15% |
| 727 | Grains, corn bran, crude | Cereals, Grains and Pasta | 64.00 mg | 15% |
| 728 | Pancake, buckwheat, dry mix, incomplete, prepared (with egg, oil, milk) | Baked Products | 64.00 mg | 15% |
| 729 | Bread, whole grain (whole-wheat), with added fibre, commercial | Baked Products | 64.00 mg | 15% |
| 730 | Plant-based beverage, protein powder, soy based, powder | Beverages | 64.00 mg | 15% |
| 731 | Turnip, Prairie, native, raw | Vegetables and Vegetable Products | 63.00 mg | 15% |
| 732 | Bread, 60% whole wheat, commercial | Baked Products | 63.00 mg | 15% |
| 733 | Candies, bars / chips, milk chocolate, plain | Sweets | 63.00 mg | 15% |
| 734 | Candies, fondant, sweet chocolate coated | Sweets | 63.00 mg | 15% |
| 735 | Bread, Boston brown, canned | Baked Products | 63.00 mg | 15% |
| 736 | Beans, white, boiled, salted | Legumes and Legume Products | 63.00 mg | 15% |
| 737 | Beans, white, boiled | Legumes and Legume Products | 63.00 mg | 15% |
| 738 | Cattail, narrow leaf shoots, native | Vegetables and Vegetable Products | 63.00 mg | 15% |
| 739 | Meal replacement (cereal), ready to eat, Vector, Kellogg's | Breakfast cereals | 63.00 mg | 15% |
| 740 | Beans, mungo, boiled, salted | Legumes and Legume Products | 63.00 mg | 15% |
| 741 | Candies, REESE'S BITES | Sweets | 63.00 mg | 15% |
| 742 | Beans, mungo, boiled | Legumes and Legume Products | 63.00 mg | 15% |
| 743 | Apricots, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 63.00 mg | 15% |
| 744 | Spices, spearmint, fresh | Spices and Herbs | 63.00 mg | 15% |
| 745 | Pasta, fresh-refrigerated, spinach, as purchased | Cereals, Grains and Pasta | 63.00 mg | 15% |
| 746 | Snacks, potato chips, plain, salted | Snacks | 63.00 mg | 15% |
| 747 | Candies, bars, milk chocolate with rice cereal | Sweets | 62.00 mg | 15% |
| 748 | Candies, Reese's peanut butter cups | Sweets | 62.00 mg | 15% |
| 749 | Candies, bars, 5th Avenue | Sweets | 62.00 mg | 15% |
| 750 | Jute, potherb, boiled, drained, with salt | Vegetables and Vegetable Products | 62.00 mg | 15% |
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