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 851–900 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 851 | Tofu, salted and fermented (fuyu), prepared with calcium sulfate | Legumes and Legume Products | 58.00 mg | 14% |
| 852 | Tofu, raw, firm, prepared with calcium sulfate | Legumes and Legume Products | 58.00 mg | 14% |
| 853 | Nuts, formulated, wheat-based, unflavored, with salt added | Nut and Seed Products | 58.00 mg | 14% |
| 854 | Nuts, chestnuts, chinese, boiled and steamed | Nut and Seed Products | 58.00 mg | 14% |
| 855 | Noodles, egg, dry, unenriched | Cereal Grains and Pasta | 58.00 mg | 14% |
| 856 | Noodles, egg, dry, enriched | Cereal Grains and Pasta | 58.00 mg | 14% |
| 857 | Cowpeas, young pods with seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 858 | Lima beans, immature seeds, raw | Vegetables and Vegetable Products | 58.00 mg | 14% |
| 859 | Plantains, green, fried | Fruits and Fruit Juices | 58.00 mg | 14% |
| 860 | Snacks, potato chips, barbecue-flavor | Snacks | 58.00 mg | 14% |
| 861 | Candies, MARS SNACKFOOD US, MILKY WAY Midnight Bar | Sweets | 58.00 mg | 14% |
| 862 | Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS | Breakfast Cereals | 57.00 mg | 14% |
| 863 | Cereals ready-to-eat, POST SELECTS Blueberry Morning | Breakfast Cereals | 57.00 mg | 14% |
| 864 | Borage, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 865 | Peaches, dehydrated (low-moisture), sulfured, uncooked | Fruits and Fruit Juices | 57.00 mg | 14% |
| 866 | Stinging Nettles, blanched (Northern Plains Indians) | American Indian/Alaska Native Foods | 57.00 mg | 14% |
| 867 | Okra, raw | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 868 | Borage, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 57.00 mg | 14% |
| 869 | Beans, french, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 56.00 mg | 13% |
| 870 | Crackers, melba toast, wheat | Baked Products | 56.00 mg | 13% |
| 871 | Crackers, cheese, sandwich-type with peanut butter filling | Baked Products | 56.00 mg | 13% |
| 872 | Veggie burgers or soyburgers, unprepared | Legumes and Legume Products | 56.00 mg | 13% |
| 873 | Cookies, graham crackers, plain or honey, lowfat | Baked Products | 56.00 mg | 13% |
| 874 | Bread, chapati or roti, whole wheat, commercially prepared, frozen | Baked Products | 56.00 mg | 13% |
| 875 | Beans, french, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 56.00 mg | 13% |
| 876 | Cereals ready-to-eat, QUAKER, Cap'n Crunch's OOPS! All Berries Cereal | Breakfast Cereals | 56.00 mg | 13% |
| 877 | Bread, protein, (includes gluten), toasted | Baked Products | 56.00 mg | 13% |
| 878 | Soup, bouillon cubes and granules, low sodium, dry | Soups, Sauces, and Gravies | 56.00 mg | 13% |
| 879 | Gravy, au jus, dry | Soups, Sauces, and Gravies | 56.00 mg | 13% |
| 880 | Peas, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 881 | Spinach, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 882 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 883 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 56.00 mg | 13% |
| 884 | Lima beans, immature seeds, frozen, baby, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 885 | Spinach, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 56.00 mg | 13% |
| 886 | Seeds, lotus seeds, raw | Nut and Seed Products | 56.00 mg | 13% |
| 887 | Crackers, standard snack-type, sandwich, with peanut butter filling | Baked Products | 55.00 mg | 13% |
| 888 | Cookies, chocolate chip, prepared from recipe, made with margarine | Baked Products | 55.00 mg | 13% |
| 889 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 55.00 mg | 13% |
| 890 | Infant formula, NESTLE, GOOD START ESSENTIALS SOY, with iron, powder | Baby Foods | 55.00 mg | 13% |
| 891 | Snacks, granola bar, QUAKER, DIPPS, all flavors | Snacks | 55.00 mg | 13% |
| 892 | Cookies, chocolate chip, prepared from recipe, made with butter | Baked Products | 55.00 mg | 13% |
| 893 | Bread, reduced-calorie, oat bran, toasted | Baked Products | 55.00 mg | 13% |
| 894 | Bread, reduced-calorie, oat bran | Baked Products | 55.00 mg | 13% |
| 895 | Infant formula, NESTLE, GOOD START SOY, with ARA and DHA, powder | Baby Foods | 55.00 mg | 13% |
| 896 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted | Baby Foods | 55.00 mg | 13% |
| 897 | Dill weed, fresh | Spices and Herbs | 55.00 mg | 13% |
| 898 | Cereals ready-to-eat, QUAKER, SWEET CRUNCH/QUISP | Breakfast Cereals | 55.00 mg | 13% |
| 899 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | Breakfast Cereals | 55.00 mg | 13% |
| 900 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH | Breakfast Cereals | 55.00 mg | 13% |
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