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 901–950 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 901 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 55.00 mg | 13% |
| 902 | Agave, raw (Southwest) | American Indian/Alaska Native Foods | 55.00 mg | 13% |
| 903 | Snacks, granola bars, hard, peanut butter | Snacks | 55.00 mg | 13% |
| 904 | Amaranth leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 905 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN, PurAmino, powder, not reconstituted | Baby Foods | 55.00 mg | 13% |
| 906 | Infant formula, GERBER, GOOD START 2 SOY, with iron, powder | Baby Foods | 55.00 mg | 13% |
| 907 | Candies, MOUNDS Candy Bar | Sweets | 55.00 mg | 13% |
| 908 | Amaranth leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 909 | Cowpeas (blackeyes), immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 910 | Amaranth leaves, raw | Vegetables and Vegetable Products | 55.00 mg | 13% |
| 911 | Candies, fudge, chocolate, with nuts, prepared-from-recipe | Sweets | 55.00 mg | 13% |
| 912 | Bread, kneel down (Navajo) | American Indian/Alaska Native Foods | 55.00 mg | 13% |
| 913 | Snacks, potato chips, made from dried potatoes, sour-cream and onion-flavor | Snacks | 55.00 mg | 13% |
| 914 | Leavening agents, yeast, baker's, active dry | Baked Products | 54.00 mg | 13% |
| 915 | Rolls, dinner, rye | Baked Products | 54.00 mg | 13% |
| 916 | Bread, pumpernickel | Baked Products | 54.00 mg | 13% |
| 917 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 54.00 mg | 13% |
| 918 | Lupins, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% |
| 919 | Carob flour | Legumes and Legume Products | 54.00 mg | 13% |
| 920 | Crackers, wheat, sandwich, with cheese filling | Baked Products | 54.00 mg | 13% |
| 921 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 54.00 mg | 13% |
| 922 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 54.00 mg | 13% |
| 923 | Lupins, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 54.00 mg | 13% |
| 924 | Cheese, goat, hard type | Dairy and Egg Products | 54.00 mg | 13% |
| 925 | Nuts, chestnuts, european, boiled and steamed | Nut and Seed Products | 54.00 mg | 13% |
| 926 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 54.00 mg | 13% |
| 927 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 928 | Toppings, nuts in syrup | Sweets | 54.00 mg | 13% |
| 929 | Cornmeal, white, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 54.00 mg | 13% |
| 930 | Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 54.00 mg | 13% |
| 931 | Cornmeal, yellow, self-rising, bolted, with wheat flour added, enriched | Cereal Grains and Pasta | 54.00 mg | 13% |
| 932 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 54.00 mg | 13% |
| 933 | Dates, medjool | Fruits and Fruit Juices | 54.00 mg | 13% |
| 934 | Rolls, pumpernickel | Baked Products | 54.00 mg | 13% |
| 935 | Restaurant, Latino, pupusas con frijoles (pupusas, bean) | Restaurant Foods | 54.00 mg | 13% |
| 936 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% |
| 937 | Cookies, brownies, prepared from recipe | Baked Products | 53.00 mg | 13% |
| 938 | Snacks, vegetable chips, made from garden vegetables | Snacks | 53.00 mg | 13% |
| 939 | Tofu, hard, prepared with nigari | Legumes and Legume Products | 53.00 mg | 13% |
| 940 | Beverages, chocolate-flavor beverage mix for milk, powder, with added nutrients | Beverages | 53.00 mg | 13% |
| 941 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% |
| 942 | Beans, navy, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 53.00 mg | 13% |
| 943 | Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 53.00 mg | 13% |
| 944 | Beans, navy, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 53.00 mg | 13% |
| 945 | Babyfood, snack, GERBER, GRADUATES, YOGURT MELTS | Baby Foods | 53.00 mg | 13% |
| 946 | Cookies, chocolate wafers | Baked Products | 53.00 mg | 13% |
| 947 | Lima beans, thin seeded (baby), mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 53.00 mg | 13% |
| 948 | Succotash, (corn and limas), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 53.00 mg | 13% |
| 949 | Nuts, ginkgo nuts, dried | Nut and Seed Products | 53.00 mg | 13% |
| 950 | Beans, pinto, mature seeds, sprouted, raw | Vegetables and Vegetable Products | 53.00 mg | 13% |
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