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 1201–1250 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1201 | Cowpeas, young pods with seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1202 | Plantains, yellow, baked | Fruits and Fruit Juices | 41.00 mg | 10% |
| 1203 | Infant Formula, MEAD JOHNSON, ENFAMIL, Premium LIPIL, Infant, powder | Baby Foods | 41.00 mg | 10% |
| 1204 | Infant Formula, MEAD JOHNSON, ENFAMIL, Newborn, with ARA and DHA, powder | Baby Foods | 41.00 mg | 10% |
| 1205 | Cheese puffs and twists, corn based, baked, low fat | Snacks | 41.00 mg | 10% |
| 1206 | Cowpeas, young pods with seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 41.00 mg | 10% |
| 1207 | Plantains, green, raw | Fruits and Fruit Juices | 41.00 mg | 10% |
| 1208 | Plums, dried (prunes), uncooked | Fruits and Fruit Juices | 41.00 mg | 10% |
| 1209 | Restaurant, Latino, black bean soup | Restaurant Foods | 41.00 mg | 10% |
| 1210 | Glutino, Gluten Free Wafers, Milk Chocolate | Baked Products | 41.00 mg | 10% |
| 1211 | Snacks, pretzels, hard, confectioner's coating, chocolate-flavor | Snacks | 41.00 mg | 10% |
| 1212 | Leavening agents, yeast, baker's, compressed | Baked Products | 40.00 mg | 10% |
| 1213 | Cookies, graham crackers, plain or honey (includes cinnamon) | Baked Products | 40.00 mg | 10% |
| 1214 | Cookies, brownies, dry mix, regular | Baked Products | 40.00 mg | 10% |
| 1215 | Bread, stuffing, dry mix | Baked Products | 40.00 mg | 10% |
| 1216 | Snacks, potato chips, made from dried potatoes (preformed), multigrain | Snacks | 40.00 mg | 10% |
| 1217 | Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola | Breakfast Cereals | 40.00 mg | 10% |
| 1218 | Soy sauce made from soy (tamari) | Legumes and Legume Products | 40.00 mg | 10% |
| 1219 | Infant formula, MEAD JOHNSON, PREGESTIMIL, with iron, powder, with ARA and DHA, not reconstituted | Baby Foods | 40.00 mg | 10% |
| 1220 | Infant formula, MEAD JOHNSON, Enfamil Enspire Powder, with ARA and DHA, not reconstituted | Baby Foods | 40.00 mg | 10% |
| 1221 | Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener | Dairy and Egg Products | 40.00 mg | 10% |
| 1222 | Bread, rye | Baked Products | 40.00 mg | 10% |
| 1223 | Infant formula, MEAD JOHNSON, ENFAMIL, AR, powder, with ARA and DHA | Baby Foods | 40.00 mg | 10% |
| 1224 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFACARE, with iron, powder, with ARA and DHA | Baby Foods | 40.00 mg | 10% |
| 1225 | Infant formula, MEAD JOHNSON, ENFAMIL, NUTRAMIGEN WITH LGG, with iron, powder, not reconstituted, with ARA and DHA | Baby Foods | 40.00 mg | 10% |
| 1226 | Yogurt, chocolate, nonfat milk, fortified with vitamin D | Dairy and Egg Products | 40.00 mg | 10% |
| 1227 | Yogurt, chocolate, nonfat milk | Dairy and Egg Products | 40.00 mg | 10% |
| 1228 | Parmesan cheese topping, fat free | Dairy and Egg Products | 40.00 mg | 10% |
| 1229 | Fast foods, burrito, with beans | Fast Foods | 40.00 mg | 10% |
| 1230 | Cookies, gluten-free, chocolate sandwich, with creme filling | Baked Products | 40.00 mg | 10% |
| 1231 | Dip, FRITO'S, bean, original flavor | Soups, Sauces, and Gravies | 40.00 mg | 10% |
| 1232 | Dip, bean, original flavor | Soups, Sauces, and Gravies | 40.00 mg | 10% |
| 1233 | Sauce, pesto, CLASSICO, basil pesto, ready-to-serve | Soups, Sauces, and Gravies | 40.00 mg | 10% |
| 1234 | Toddler formula, MEAD JOHNSON, ENFAGROW, Toddler Transitions, with ARA and DHA, powder | Baby Foods | 40.00 mg | 10% |
| 1235 | School Lunch, pizza, cheese topping, thick crust, whole grain, frozen, cooked | Fast Foods | 40.00 mg | 10% |
| 1236 | Syrup, NESTLE, chocolate | Sweets | 40.00 mg | 10% |
| 1237 | Pigeonpeas, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1238 | Pigeonpeas, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1239 | Fast foods, hush puppies | Fast Foods | 40.00 mg | 10% |
| 1240 | Okra, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1241 | Okra, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1242 | Hyacinth-beans, immature seeds, raw | Vegetables and Vegetable Products | 40.00 mg | 10% |
| 1243 | Infant formula, MEAD JOHNSON, ENFAMIL, ENFAGROW, GENTLEASE, Toddler transitions, with ARA and DHA, powder | Baby Foods | 40.00 mg | 10% |
| 1244 | Oat bran, cooked | Cereal Grains and Pasta | 40.00 mg | 10% |
| 1245 | Snack, potato chips, made from dried potatoes, plain | Snacks | 40.00 mg | 10% |
| 1246 | Frozen yogurts, chocolate, nonfat milk, sweetened without sugar | Sweets | 40.00 mg | 10% |
| 1247 | Horned melon (Kiwano) | Fruits and Fruit Juices | 40.00 mg | 10% |
| 1248 | Beverages, ABBOTT, ENSURE PLUS, ready-to-drink | Beverages | 40.00 mg | 10% |
| 1249 | Tofu yogurt | Legumes and Legume Products | 40.00 mg | 10% |
| 1250 | Glutino, Gluten Free Cookies, Chocolate Vanilla Creme | Baked Products | 40.00 mg | 10% |
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