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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1301 | Bread, oatmeal | Baked Products | 37.00 mg | 9% |
| 1302 | Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) | Legumes and Legume Products | 37.00 mg | 9% |
| 1303 | Ice cream bar, covered with chocolate and nuts | Dairy and Egg Products | 37.00 mg | 9% |
| 1304 | Soup, bean with frankfurters, canned, condensed | Soups, Sauces, and Gravies | 37.00 mg | 9% |
| 1305 | Babyfood, crackers, vegetable | Baby Foods | 37.00 mg | 9% |
| 1306 | Babyfood, cereal, rice, dry fortified | Baby Foods | 37.00 mg | 9% |
| 1307 | McDONALD'S, french fries | Fast Foods | 37.00 mg | 9% |
| 1308 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 37.00 mg | 9% |
| 1309 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1310 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1311 | Corn, sweet, yellow, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1312 | Beans, liquid from stewed kidney beans | Legumes and Legume Products | 37.00 mg | 9% |
| 1313 | Spanish rice mix, dry mix, unprepared | Meals, Entrees, and Side Dishes | 37.00 mg | 9% |
| 1314 | Pasta mix, Italian lasagna, unprepared | Meals, Entrees, and Side Dishes | 37.00 mg | 9% |
| 1315 | Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit | Snacks | 37.00 mg | 9% |
| 1316 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1317 | Lentils, sprouted, raw | Vegetables and Vegetable Products | 37.00 mg | 9% |
| 1318 | Candies, KIT KAT Wafer Bar | Sweets | 37.00 mg | 9% |
| 1319 | Babyfood, cereal, rice with pears and apple, dry, instant fortified | Baby Foods | 37.00 mg | 9% |
| 1320 | Peas, split, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 9% |
| 1321 | Lentils, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 36.00 mg | 9% |
| 1322 | Crackers, cheese, low sodium | Baked Products | 36.00 mg | 9% |
| 1323 | Rolls, dinner, wheat | Baked Products | 36.00 mg | 9% |
| 1324 | Crackers, standard snack-type, sandwich, with cheese filling | Baked Products | 36.00 mg | 9% |
| 1325 | Crackers, rusk toast | Baked Products | 36.00 mg | 9% |
| 1326 | Cookies, chocolate chip, dry mix | Baked Products | 36.00 mg | 9% |
| 1327 | Cake, snack cakes, creme-filled, chocolate with frosting | Baked Products | 36.00 mg | 9% |
| 1328 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | Breakfast Cereals | 36.00 mg | 9% |
| 1329 | Sausage, meatless | Legumes and Legume Products | 36.00 mg | 9% |
| 1330 | Infant formula, PBM PRODUCTS, store brand, powder | Baby Foods | 36.00 mg | 9% |
| 1331 | Infant formula, NESTLE, GOOD START SUPREME, with iron, powder | Baby Foods | 36.00 mg | 9% |
| 1332 | Cereals ready-to-eat, chocolate-flavored frosted puffed corn | Breakfast Cereals | 36.00 mg | 9% |
| 1333 | Cookies, marshmallow, chocolate-coated (includes marshmallow pies) | Baked Products | 36.00 mg | 9% |
| 1334 | Cookies, chocolate sandwich, with extra creme filling | Baked Products | 36.00 mg | 9% |
| 1335 | Frijoles rojos volteados (Refried beans, red, canned) | Legumes and Legume Products | 36.00 mg | 9% |
| 1336 | Peas, split, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 9% |
| 1337 | Lentils, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 36.00 mg | 9% |
| 1338 | Pasta, gluten-free, brown rice flour, cooked, TINKYADA | Cereal Grains and Pasta | 36.00 mg | 9% |
| 1339 | Cookies, chocolate cream covered biscuit sticks | Baked Products | 36.00 mg | 9% |
| 1340 | Currants, zante, dried | Fruits and Fruit Juices | 36.00 mg | 9% |
| 1341 | Cereals, corn grits, white, regular and quick, enriched, dry | Breakfast Cereals | 36.00 mg | 9% |
| 1342 | Sauce, cheese sauce mix, dry | Soups, Sauces, and Gravies | 36.00 mg | 9% |
| 1343 | Ice cream, light, soft serve, chocolate | Dairy and Egg Products | 36.00 mg | 9% |
| 1344 | Cheese, gruyere | Dairy and Egg Products | 36.00 mg | 9% |
| 1345 | Cheese, Swiss, nonfat or fat free | Dairy and Egg Products | 36.00 mg | 9% |
| 1346 | Okra, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1347 | Potato pancakes | Vegetables and Vegetable Products | 36.00 mg | 9% |
| 1348 | Infant formula, GERBER, GOOD START 2, PROTECT PLUS, powder | Baby Foods | 36.00 mg | 9% |
| 1349 | Infant formula, GERBER, GOOD START, PROTECT PLUS, powder | Baby Foods | 36.00 mg | 9% |
| 1350 | Candies, fudge, chocolate marshmallow, prepared-from-recipe | Sweets | 36.00 mg | 9% |
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