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 1401–1450 of 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1401 | Egg, whole, dried | Dairy and Egg Products | 34.00 mg | 8% |
| 1402 | Fast foods, burrito, with beans and cheese | Fast Foods | 34.00 mg | 8% |
| 1403 | Cereals, CREAM OF WHEAT, instant, dry | Breakfast Cereals | 34.00 mg | 8% |
| 1404 | Gravy, brown, dry | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1405 | Cheese product, pasteurized process, American, vitamin D fortified | Dairy and Egg Products | 34.00 mg | 8% |
| 1406 | Cheese, parmesan, grated | Dairy and Egg Products | 34.00 mg | 8% |
| 1407 | Gravy, onion, dry, mix | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1408 | Gravy, mushroom, dry, powder | Soups, Sauces, and Gravies | 34.00 mg | 8% |
| 1409 | TACO BELL, Bean Burrito | Fast Foods | 34.00 mg | 8% |
| 1410 | Winged beans, immature seeds, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1411 | Potatoes, o'brien, frozen, prepared | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1412 | Infant Formula, GERBER GOOD START 2, GENTLE PLUS, powder | Baby Foods | 34.00 mg | 8% |
| 1413 | Macaroni and cheese, box mix with cheese sauce, unprepared | Meals, Entrees, and Side Dishes | 34.00 mg | 8% |
| 1414 | Fiddlehead ferns, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1415 | Lima beans, immature seeds, canned, no salt added, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1416 | Squash, winter, butternut, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1417 | Lambsquarters, raw | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1418 | Lima beans, immature seeds, canned, regular pack, solids and liquids | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1419 | Drumstick leaves, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1420 | Drumstick leaves, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 34.00 mg | 8% |
| 1421 | Van's, Gluten Free, Totally Original Pancakes | Baked Products | 34.00 mg | 8% |
| 1422 | Beans, pinto, mature seeds, canned, solids and liquids, low sodium | Legumes and Legume Products | 33.00 mg | 8% |
| 1423 | Beans, pinto, mature seeds, canned, solids and liquids | Legumes and Legume Products | 33.00 mg | 8% |
| 1424 | Rolls, dinner, oat bran | Baked Products | 33.00 mg | 8% |
| 1425 | English muffins, whole grain white | Baked Products | 33.00 mg | 8% |
| 1426 | Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D | Dairy and Egg Products | 33.00 mg | 8% |
| 1427 | Cookies, oatmeal, commercially prepared, regular | Baked Products | 33.00 mg | 8% |
| 1428 | Capers, canned | Spices and Herbs | 33.00 mg | 8% |
| 1429 | Cereals, MALT-O-MEAL, chocolate, dry | Breakfast Cereals | 33.00 mg | 8% |
| 1430 | Cheese, swiss | Dairy and Egg Products | 33.00 mg | 8% |
| 1431 | Soup, black bean, canned, condensed | Soups, Sauces, and Gravies | 33.00 mg | 8% |
| 1432 | WENDY'S, french fries | Fast Foods | 33.00 mg | 8% |
| 1433 | Peas, green, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1434 | TACO BELL, Nachos Supreme | Fast Foods | 33.00 mg | 8% |
| 1435 | Nuts, chestnuts, european, roasted | Nut and Seed Products | 33.00 mg | 8% |
| 1436 | Taro, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1437 | Mung beans, mature seeds, sprouted, cooked, stir-fried | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1438 | Pears, dried, sulfured, uncooked | Fruits and Fruit Juices | 33.00 mg | 8% |
| 1439 | Cheese, mozzarella, nonfat | Dairy and Egg Products | 33.00 mg | 8% |
| 1440 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1441 | Squash, zucchini, baby, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1442 | Kale, raw | Vegetables and Vegetable Products | 33.00 mg | 8% |
| 1443 | Pie, chocolate mousse, prepared from mix, no-bake type | Baked Products | 32.00 mg | 8% |
| 1444 | Muffins, corn, commercially prepared | Baked Products | 32.00 mg | 8% |
| 1445 | Cookies, oatmeal, refrigerated dough, baked | Baked Products | 32.00 mg | 8% |
| 1446 | Cookies, fudge, cake-type (includes trolley cakes) | Baked Products | 32.00 mg | 8% |
| 1447 | Bread, sticks, plain | Baked Products | 32.00 mg | 8% |
| 1448 | Beans, pinto, canned, drained solids | Legumes and Legume Products | 32.00 mg | 8% |
| 1449 | Apricots, dried, sulfured, uncooked | Fruits and Fruit Juices | 32.00 mg | 8% |
| 1450 | Broadbeans (fava beans), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% |
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