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 1351–1400 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1351 | Winged beans (goa bean), green, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1352 | Potato, boiled with skin, skin only, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1353 | Cereal, ready to eat, Froot Loops, Kellogg's | Breakfast cereals | 30.00 mg | 7% |
| 1354 | Taro, cooked | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1355 | Cracker, matzo, egg and onion | Baked Products | 30.00 mg | 7% |
| 1356 | Soup, pea, green, canned, condensed | Soups, Sauces and Gravies | 30.00 mg | 7% |
| 1357 | Swamp cabbage (skunk cabbage, water convulvolus), boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1358 | Durian, raw or frozen | Fruits and fruit juices | 30.00 mg | 7% |
| 1359 | Raisin, seeded | Fruits and fruit juices | 30.00 mg | 7% |
| 1360 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 30.00 mg | 7% |
| 1361 | Biscuit, multigrain, refrigerated dough | Baked Products | 30.00 mg | 7% |
| 1362 | Pasta, macaroni (elbow), whole wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1363 | Potato, boiled with skin, skin only | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1364 | Collards, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1365 | Tofu, regular; medium firm or firm, raw (prepared with calcium sulphate) | Legumes and Legume Products | 30.00 mg | 7% |
| 1366 | Fast foods, dessert, cookies, chocolate chip | Fast Foods | 30.00 mg | 7% |
| 1367 | Pasta, spaghetti, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1368 | Chicory greens (cichorium intybus), raw | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1369 | Pasta, macaroni, protein-fortified, enriched, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1370 | Collards, frozen, boiled, drained | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1371 | Pasta, spaghetti, whole-wheat, cooked | Cereals, Grains and Pasta | 30.00 mg | 7% |
| 1372 | Cheese, cheddar, imitation | Dairy and Egg Products | 29.00 mg | 7% |
| 1373 | Cookie, chocolate chip, soft type, commercial | Baked Products | 29.00 mg | 7% |
| 1374 | Fig, dried, cooked | Fruits and fruit juices | 29.00 mg | 7% |
| 1375 | Jackfruit, raw | Fruits and fruit juices | 29.00 mg | 7% |
| 1376 | Squash, winter, butternut, baked | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1377 | Cookie, coconut macaroon | Baked Products | 29.00 mg | 7% |
| 1378 | Candies, bars, 3 Musketeers | Sweets | 29.00 mg | 7% |
| 1379 | Parsnip, boiled, drained | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1380 | Parsnip, raw | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1381 | Passion fruit, purple, raw | Fruits and fruit juices | 29.00 mg | 7% |
| 1382 | Avocado, raw, california | Fruits and fruit juices | 29.00 mg | 7% |
| 1383 | Avocado, raw, all commercial varieties | Fruits and fruit juices | 29.00 mg | 7% |
| 1384 | Dessert, frozen, ice cream, chocolate | Sweets | 29.00 mg | 7% |
| 1385 | Dessert, frozen, ice cream, chocolate or caramel covered, with nuts | Sweets | 29.00 mg | 7% |
| 1386 | Soy sauce (made with hydrolyzed vegetable protein) | Legumes and Legume Products | 29.00 mg | 7% |
| 1387 | Cereal, hot, oats, large flakes, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
| 1388 | Snacks, pretzels, hard, plain, salted | Snacks | 29.00 mg | 7% |
| 1389 | Cereal, hot, oats, quick, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
| 1390 | Cereal, hot, oats, one minute, prepared, Quaker | Breakfast cereals | 29.00 mg | 7% |
| 1391 | Hummus, homemade | Legumes and Legume Products | 29.00 mg | 7% |
| 1392 | Cereal, ready to eat, Corn flakes, Honey'd, Nature's Path | Breakfast cereals | 29.00 mg | 7% |
| 1393 | Leavening agent, baking powder, low sodium | Baked Products | 29.00 mg | 7% |
| 1394 | Tofu, silken, soft | Legumes and Legume Products | 29.00 mg | 7% |
| 1395 | Parsnip, boiled, drained, with salt | Vegetables and Vegetable Products | 29.00 mg | 7% |
| 1396 | Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.) | Dairy and Egg Products | 29.00 mg | 7% |
| 1397 | Dessert, frozen, ice cream, chocolate, reduced sugar | Sweets | 29.00 mg | 7% |
| 1398 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 29.00 mg | 7% |
| 1399 | Cheese, gouda | Dairy and Egg Products | 29.00 mg | 7% |
| 1400 | Fast foods, mexican, burrito with beans, cheese and chili peppers | Fast Foods | 29.00 mg | 7% |
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