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 1251–1300 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1251 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1252 | Cookie, oatmeal (with or without raisins), commercial | Baked Products | 33.00 mg | 8% |
| 1253 | Pear, dried halves, sulphured, uncooked | Fruits and fruit juices | 33.00 mg | 8% |
| 1254 | Squash, summer, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1255 | Roll, dinner, oat bran | Baked Products | 33.00 mg | 8% |
| 1256 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 33.00 mg | 8% |
| 1257 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1258 | Capers, canned | Spices and Herbs | 33.00 mg | 8% |
| 1259 | Broadbeans (fava beans), in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1260 | Beans, mung, mature seeds, sprouted, bean sprouts, stir-fried, no fat added | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1261 | Nuts, European chestnuts (sweet), roasted | Nuts and Seeds | 33.00 mg | 8% |
| 1262 | Lettuce, spring mix (mesclun) | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1263 | Cheese, processed product, cheddar, reduced fat, spread | Dairy and Egg Products | 33.00 mg | 8% |
| 1264 | Beans, pinto, canned, solids and liquid, reduced sodium | Legumes and Legume Products | 33.00 mg | 8% |
| 1265 | Beverage mix, chocolate flavour, powder, no added sugar, with 2% M.F. milk | Beverages | 33.00 mg | 8% |
| 1266 | Cheese, processed product, cheddar, slices | Dairy and Egg Products | 32.00 mg | 8% |
| 1267 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% |
| 1268 | Grains, rice and vermicelli mix, pilaf flavour, unprepared | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1269 | Babyfood, cereal, mixed grain, with milk powder, prepared with water | Babyfoods | 32.00 mg | 8% |
| 1270 | Cookie, chocolate chip, commercial, regular, lower fat | Baked Products | 32.00 mg | 8% |
| 1271 | Cookie, fudge, cake-type | Baked Products | 32.00 mg | 8% |
| 1272 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% |
| 1273 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1274 | Broadbeans (fava beans), canned, solids and liquid | Legumes and Legume Products | 32.00 mg | 8% |
| 1275 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% |
| 1276 | Dessert, frozen, ice cream, chocolate, rich | Sweets | 32.00 mg | 8% |
| 1277 | Gravy, brown instant, dry | Soups, Sauces and Gravies | 32.00 mg | 8% |
| 1278 | Corn, sweet, frozen, kernels on the cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1279 | Rowal, raw | Fruits and fruit juices | 32.00 mg | 8% |
| 1280 | Cookie, peanut butter, commercial, soft-type | Baked Products | 32.00 mg | 8% |
| 1281 | Apricot, dried, sulphured, uncooked | Fruits and fruit juices | 32.00 mg | 8% |
| 1282 | Danish pastry, nut (almond, raisin nut, cinnamon nut) | Baked Products | 32.00 mg | 8% |
| 1283 | Cake, chocolate, homemade, without icing (frosting) | Baked Products | 32.00 mg | 8% |
| 1284 | Plantain, cooked | Fruits and fruit juices | 32.00 mg | 8% |
| 1285 | Muffin, corn, commercial | Baked Products | 32.00 mg | 8% |
| 1286 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1287 | Bread stick, plain | Baked Products | 32.00 mg | 8% |
| 1288 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% |
| 1289 | Sauce, Alfredo, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% |
| 1290 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1291 | Raisin, seedless (sultana) | Fruits and fruit juices | 32.00 mg | 8% |
| 1292 | Nuts, European chestnuts (sweet), raw, unpeeled | Nuts and Seeds | 32.00 mg | 8% |
| 1293 | Grains, rice, wild, cooked | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1294 | Nuts, coconut meat, raw | Nuts and Seeds | 32.00 mg | 8% |
| 1295 | Bread, French or Vienna (also sourdough) | Baked Products | 32.00 mg | 8% |
| 1296 | Soup, cream, celery, dehydrated | Soups, Sauces and Gravies | 32.00 mg | 8% |
| 1297 | Cookie, oatmeal, refrigerated dough, prepared | Baked Products | 32.00 mg | 8% |
| 1298 | Beans, cranberry, canned, with solids and liquid | Legumes and Legume Products | 32.00 mg | 8% |
| 1299 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 32.00 mg | 8% |
| 1300 | New Zealand spinach, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% |
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