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 1301–1350 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1301 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% | USDA_SR |
| 1302 | Noodles, egg, spinach, enriched, dry | Cereal Grains and Pasta | 82.00 mg | 20% | USDA_SR |
| 1303 | Wheat, sprouted | Cereal Grains and Pasta | 82.00 mg | 20% | USDA_SR |
| 1304 | Spinach, frozen, chopped or leaf, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 82.00 mg | 20% | USDA_SR |
| 1305 | Bread, multigrain, commercial, reduced sodium, toasted | Baked Products | 82.00 mg | 20% | CNF |
| 1306 | Spinach, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 82.00 mg | 20% | CNF |
| 1307 | Cereal, hot, oats, instant: cookies and cream, dry, Quaker | Breakfast cereals | 82.00 mg | 20% | CNF |
| 1308 | Pasta, egg noodles, spinach, enriched, dry | Cereals, Grains and Pasta | 82.00 mg | 20% | CNF |
| 1309 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 82.00 mg | 20% | CNF |
| 1310 | Bread, multigrain, toasted | Baked Products | 82.00 mg | 20% | CNF |
| 1311 | Beans, hyacinth, boiled, salted | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1312 | Falafel, homemade | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1313 | Beans, hyacinth, boiled | Legumes and Legume Products | 82.00 mg | 20% | CNF |
| 1314 | Nuts, acorns, dried | Nuts and Seeds | 82.00 mg | 20% | CNF |
| 1315 | Spinach, frozen, boiled, drained | Vegetables and Vegetable Products | 82.00 mg | 20% | CNF |
| 1316 | Cereal, ready to eat, frosted Mini-Wheats (original, maple, brown sugar, strawberry), Kellogg's | Breakfast cereals | 82.00 mg | 20% | CNF |
| 1317 | Cereal, ready to eat, Raisin Bran, Kellogg's | Breakfast cereals | 82.00 mg | 20% | CNF |
| 1318 | Tempeh | Legumes and Legume Products | 81.00 mg | 19% | USDA_SR |
| 1319 | Bread, whole-wheat, prepared from recipe | Baked Products | 81.00 mg | 19% | USDA_SR |
| 1320 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% | USDA_SR |
| 1321 | Desserts, rennin, chocolate, dry mix | Sweets | 81.00 mg | 19% | USDA_SR |
| 1322 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% | USDA_SR |
| 1323 | Candies, chocolate covered, caramel with nuts | Sweets | 81.00 mg | 19% | USDA_SR |
| 1324 | Candies, MARS SNACKFOOD US, M&M's Peanut Butter Chocolate Candies | Sweets | 81.00 mg | 19% | USDA_SR |
| 1325 | Snacks, granola bars, hard, almond | Snacks | 81.00 mg | 19% | USDA_SR |
| 1326 | Candies, caramel with nuts, chocolate covered | Sweets | 81.00 mg | 19% | CNF |
| 1327 | Candies, M&M's peanut butter chocolate candies | Sweets | 81.00 mg | 19% | CNF |
| 1328 | Dessert, rennin, chocolate, dry mix, unprepared | Sweets | 81.00 mg | 19% | CNF |
| 1329 | Bread, whole wheat, homemade (2/3 whole wheat flour) | Baked Products | 81.00 mg | 19% | CNF |
| 1330 | Soybean, fermented products, tempeh (tempe) | Legumes and Legume Products | 81.00 mg | 19% | CNF |
| 1331 | Tomato, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 81.00 mg | 19% | CNF |
| 1332 | Chard, swiss, raw | Vegetables and Vegetable Products | 81.00 mg | 19% | CNF |
| 1333 | Bread, rice bran | Baked Products | 80.00 mg | 19% | USDA_SR |
| 1334 | Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors | Snacks | 80.00 mg | 19% | USDA_SR |
| 1335 | Beverages, coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% | USDA_SR |
| 1336 | Peppermint, fresh | Spices and Herbs | 80.00 mg | 19% | USDA_SR |
| 1337 | Beverages, coffee, brewed, espresso, restaurant-prepared | Beverages | 80.00 mg | 19% | USDA_SR |
| 1338 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 80.00 mg | 19% | USDA_SR |
| 1339 | Babyfood, cereal, oat, with milk powder and fruit, dry | Babyfoods | 80.00 mg | 19% | CNF |
| 1340 | Coffee, brewed, espresso, restaurant-prepared, decaffeinated | Beverages | 80.00 mg | 19% | CNF |
| 1341 | Cereal, hot, oats, instant: dinosaur eggs, dry, Quaker | Breakfast cereals | 80.00 mg | 19% | CNF |
| 1342 | Coffee, brewed, espresso, restaurant prepared | Beverages | 80.00 mg | 19% | CNF |
| 1343 | Peppermint, fresh | Spices and Herbs | 80.00 mg | 19% | CNF |
| 1344 | Snacks, popcorn, caramel-coated, with peanuts | Snacks | 80.00 mg | 19% | CNF |
| 1345 | Bread, rice bran, gluten free | Baked Products | 80.00 mg | 19% | CNF |
| 1346 | Chickpeas (garbanzo beans, bengal gram), mature seeds, raw | Legumes and Legume Products | 79.00 mg | 19% | USDA_SR |
| 1347 | Barley, pearled, raw | Cereal Grains and Pasta | 79.00 mg | 19% | USDA_SR |
| 1348 | Spinach, raw | Vegetables and Vegetable Products | 79.00 mg | 19% | USDA_SR |
| 1349 | Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat | Snacks | 79.00 mg | 19% | USDA_SR |
| 1350 | Cereal, ready to eat, Apple Cinnamon Hoops, Barbara's Bakery | Breakfast cereals | 79.00 mg | 19% | CNF |
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