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 751–800 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 751 | Seaweed, agar, raw | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 752 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 67.00 mg | 16% |
| 753 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 67.00 mg | 16% |
| 754 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 67.00 mg | 16% |
| 755 | Bread, wheat, sprouted | Baked Products | 66.00 mg | 16% |
| 756 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 66.00 mg | 16% |
| 757 | Candies, honey-combed, with peanut butter | Sweets | 66.00 mg | 16% |
| 758 | Snacks, granola bars, soft, coated, milk chocolate coating, chocolate chip | Snacks | 66.00 mg | 16% |
| 759 | Beans, pink, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 65.00 mg | 15% |
| 760 | Bread, protein (includes gluten) | Baked Products | 65.00 mg | 15% |
| 761 | Snacks, sweet potato chips, unsalted | Snacks | 65.00 mg | 15% |
| 762 | Beverages, chocolate syrup | Beverages | 65.00 mg | 15% |
| 763 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 65.00 mg | 15% |
| 764 | Beans, pink, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 65.00 mg | 15% |
| 765 | Egg substitute, powder | Dairy and Egg Products | 65.00 mg | 15% |
| 766 | Tortillas, ready-to-bake or -fry, corn, without added salt | Baked Products | 65.00 mg | 15% |
| 767 | Ice cream, lowfat, no sugar added, cone, added peanuts and chocolate sauce | Dairy and Egg Products | 65.00 mg | 15% |
| 768 | Amaranth grain, cooked | Cereal Grains and Pasta | 65.00 mg | 15% |
| 769 | Vinespinach, (basella), raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 770 | Soybeans, green, raw | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 771 | Spaghetti, protein-fortified, dry, enriched (n x 6.25) | Cereal Grains and Pasta | 65.00 mg | 15% |
| 772 | Potato flour | Vegetables and Vegetable Products | 65.00 mg | 15% |
| 773 | Beverages, Protein powder soy based | Beverages | 64.00 mg | 15% |
| 774 | Basil, fresh | Spices and Herbs | 64.00 mg | 15% |
| 775 | Potatoes, au gratin, dry mix, unprepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 776 | Corn bran, crude | Cereal Grains and Pasta | 64.00 mg | 15% |
| 777 | Snacks, granola bars, soft, uncoated, chocolate chip | Snacks | 64.00 mg | 15% |
| 778 | Candies, milk chocolate coated coffee beans | Sweets | 64.00 mg | 15% |
| 779 | Quinoa, cooked | Cereal Grains and Pasta | 64.00 mg | 15% |
| 780 | Snacks, potato sticks | Snacks | 64.00 mg | 15% |
| 781 | Nuts, chestnuts, japanese, roasted | Nut and Seed Products | 64.00 mg | 15% |
| 782 | Jute, potherb, raw | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 783 | Edamame, frozen, prepared | Vegetables and Vegetable Products | 64.00 mg | 15% |
| 784 | Prunes, dehydrated (low-moisture), uncooked | Fruits and Fruit Juices | 64.00 mg | 15% |
| 785 | Chocolate-flavored hazelnut spread | Sweets | 64.00 mg | 15% |
| 786 | Mungo beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 63.00 mg | 15% |
| 787 | Beans, white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 63.00 mg | 15% |
| 788 | Beans, white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 63.00 mg | 15% |
| 789 | Bread, boston brown, canned | Baked Products | 63.00 mg | 15% |
| 790 | Spearmint, fresh | Spices and Herbs | 63.00 mg | 15% |
| 791 | Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX | Snacks | 63.00 mg | 15% |
| 792 | Peas, green, split, mature seeds, raw | Legumes and Legume Products | 63.00 mg | 15% |
| 793 | Mungo beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 63.00 mg | 15% |
| 794 | Apricots, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 63.00 mg | 15% |
| 795 | Babyfood, GERBER, GRADUATES Lil Biscuits Vanilla Wheat | Baby Foods | 63.00 mg | 15% |
| 796 | Prairie Turnips, raw (Northern Plains Indians) | American Indian/Alaska Native Foods | 63.00 mg | 15% |
| 797 | Pasta, fresh-refrigerated, spinach, as purchased | Cereal Grains and Pasta | 63.00 mg | 15% |
| 798 | Snacks, potato chips, plain, salted | Snacks | 63.00 mg | 15% |
| 799 | Candies, REESE'S BITES | Sweets | 63.00 mg | 15% |
| 800 | Cattail, Narrow Leaf Shoots (Northern Plains Indians) | American Indian/Alaska Native Foods | 63.00 mg | 15% |
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