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 801–850 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 801 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 802 | Granola bar, chewy, low fat | Baked Products | 58.00 mg | 14% |
| 803 | Plantain, green, fried | Fruits and fruit juices | 58.00 mg | 14% |
| 804 | Granola bar, chewy, fruit flavour, yogourt coated | Baked Products | 57.00 mg | 14% |
| 805 | Stinging Nettles, native, blanched | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 806 | Cracker, cheese, Asiago | Baked Products | 57.00 mg | 14% |
| 807 | Borage, boiled, drained, with salt | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 808 | Peach, dehydrated (low moisture), sulphured, uncooked | Fruits and fruit juices | 57.00 mg | 14% |
| 809 | Okra (gumbo), raw | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 810 | Kale, scotch, boiled, drained | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 811 | Borage, boiled, drained | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 812 | Cracker, cheese, sandwich-type, with peanut butter filling | Baked Products | 56.00 mg | 13% |
| 813 | Cracker, melba toast, wheat | Baked Products | 56.00 mg | 13% |
| 814 | Beans, lima, baby, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 815 | Babyfood, cereal, rice, with milk powder and fruit, dry | Babyfoods | 56.00 mg | 13% |
| 816 | Spinach, canned, solids and liquid | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 817 | Gravy, au jus, dehydrated | Soups, Sauces and Gravies | 56.00 mg | 13% |
| 818 | Beans, lima, baby, frozen, boiled, drained | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 819 | Beans, french, mature seeds, boiled, salted | Legumes and Legume Products | 56.00 mg | 13% |
| 820 | Veggie / soy burger patty, unprepared | Legumes and Legume Products | 56.00 mg | 13% |
| 821 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 822 | Beans, french, mature seeds, boiled | Legumes and Legume Products | 56.00 mg | 13% |
| 823 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces and Gravies | 56.00 mg | 13% |
| 824 | Bread, protein (includes gluten), toasted | Baked Products | 56.00 mg | 13% |
| 825 | Seeds, lotus seeds, raw | Nuts and Seeds | 56.00 mg | 13% |
| 826 | Spinach, canned, solids and liquids, unsalted | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 827 | Indian, bread, chapati or roti, whole-wheat | Baked Products | 56.00 mg | 13% |
| 828 | Cookie, graham cracker, plain or honey, low fat | Baked Products | 56.00 mg | 13% |
| 829 | Granola bar, chewy, chocolate coated, all flavours | Baked Products | 55.00 mg | 13% |
| 830 | Cookie, chocolate chip, homemade, made with margarine | Baked Products | 55.00 mg | 13% |
| 831 | Candies, bars, Mounds | Sweets | 55.00 mg | 13% |
| 832 | Candies, fudge, chocolate with nuts, homemade | Sweets | 55.00 mg | 13% |
| 833 | Cracker, standard snack-type, sandwich with peanut butter | Baked Products | 55.00 mg | 13% |
| 834 | Spices, dill weed, fresh | Spices and Herbs | 55.00 mg | 13% |
| 835 | Artichoke, marinated | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 836 | Agave, raw | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 837 | Snacks, potato chips, dried potatoes, sour cream and onion | Snacks | 55.00 mg | 13% |
| 838 | Cereal, ready to eat, Honey Bunches of Oats (Honey Roasted), Post | Breakfast cereals | 55.00 mg | 13% |
| 839 | Cookie, chocolate chip, homemade, made with butter | Baked Products | 55.00 mg | 13% |
| 840 | Amaranth leaves, fresh | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 841 | Amaranth leaves, boiled, drained | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 842 | Cowpeas (black-eyed peas), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 843 | Potato, french-fried, frozen, restaurant prepared, fried in vegetable oil | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 844 | Nuts, European chestnuts (sweet), boiled and steamed | Nuts and Seeds | 54.00 mg | 13% |
| 845 | Beans, pinto, frozen, boiled, drained | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 846 | Cheese, goat, hard, (less than 35% water, 36% M.F.) | Dairy and Egg Products | 54.00 mg | 13% |
| 847 | Leavening agent, yeast, baker's, active, dry | Baked Products | 54.00 mg | 13% |
| 848 | Roll, dinner, rye | Baked Products | 54.00 mg | 13% |
| 849 | Cracker, wheat, sandwich, with cheese filling | Baked Products | 54.00 mg | 13% |
| 850 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 54.00 mg | 13% |
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