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 1451–1500 of 3,478 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Cheese, provolone, reduced fat | Dairy and Egg Products | 28.00 mg | 7% |
| 1452 | Peas, edible-podded (snow peas), frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1453 | Potato, flesh and skin, baked, with salt | Vegetables and Vegetable Products | 28.00 mg | 7% |
| 1454 | Cheese, monterey | Dairy and Egg Products | 27.00 mg | 6% |
| 1455 | Cheese, muenster | Dairy and Egg Products | 27.00 mg | 6% |
| 1456 | Cheese, cheddar or colby type, low sodium | Dairy and Egg Products | 27.00 mg | 6% |
| 1457 | Milk, evaporated, skim, canned, undiluted, 0.2% M.F. | Dairy and Egg Products | 27.00 mg | 6% |
| 1458 | Cheese, cheddar | Dairy and Egg Products | 27.00 mg | 6% |
| 1459 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 27.00 mg | 6% |
| 1460 | Banana, raw | Fruits and fruit juices | 27.00 mg | 6% |
| 1461 | Alfalfa seeds, sprouted, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1462 | Artichoke (Globe, French), frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1463 | Collards, raw | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1464 | Squash, summer, crookneck, frozen, boiled, drained | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1465 | Sweet potato, baked, skin removed after baking | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1466 | Turnip greens, frozen, unprepared | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1467 | Potato, flesh and skin, cooked in skin, microwaved | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1468 | Nuts, ginkgo nuts, raw | Nuts and Seeds | 27.00 mg | 6% |
| 1469 | Beans, baked, canned, plain or vegetarian | Legumes and Legume Products | 27.00 mg | 6% |
| 1470 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% |
| 1471 | Beans, kidney, all types, canned, solids and liquid | Legumes and Legume Products | 27.00 mg | 6% |
| 1472 | Cookie, fig bar | Baked Products | 27.00 mg | 6% |
| 1473 | Roll (kaiser), hard | Baked Products | 27.00 mg | 6% |
| 1474 | Leavening agent, baking powder, double acting, sodium, aluminium sulfate | Baked Products | 27.00 mg | 6% |
| 1475 | Cracker, standard snack type, low sodium | Baked Products | 27.00 mg | 6% |
| 1476 | Candies, bars, Twix, caramel cookie | Sweets | 27.00 mg | 6% |
| 1477 | Dessert, frozen yogourt, chocolate, soft-serve | Sweets | 27.00 mg | 6% |
| 1478 | Grains, rice, white, long-grain, parboiled, dry | Cereals, Grains and Pasta | 27.00 mg | 6% |
| 1479 | Horseradish, prepared | Spices and Herbs | 27.00 mg | 6% |
| 1480 | Tofu, silken, firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1481 | Tofu, silken, extra firm | Legumes and Legume Products | 27.00 mg | 6% |
| 1482 | Broccoli raab (rapini), cooked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1483 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 27.00 mg | 6% |
| 1484 | Cheese, monterey, low fat | Dairy and Egg Products | 27.00 mg | 6% |
| 1485 | Cheese, muenster, low fat | Dairy and Egg Products | 27.00 mg | 6% |
| 1486 | Breakfast bar, corn flake crust with fruit | Baked Products | 27.00 mg | 6% |
| 1487 | Potato, white, flesh and skin, baked | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1488 | Cookie, chocolate chip, refrigerated dough, baked | Baked Products | 27.00 mg | 6% |
| 1489 | Fast foods, brownie | Fast Foods | 27.00 mg | 6% |
| 1490 | Potato, flesh and skin, cooked in skin, microwaved, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1491 | Sweet potato, baked, skin removed after baking, with salt | Vegetables and Vegetable Products | 27.00 mg | 6% |
| 1492 | Indian, bread, naan | Baked Products | 27.00 mg | 6% |
| 1493 | Bread, garlic, toasted | Baked Products | 27.00 mg | 6% |
| 1494 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 27.00 mg | 6% |
| 1495 | Babyfood, fruit, jarred, banana, all stages | Babyfoods | 27.00 mg | 6% |
| 1496 | Babyfood, snack, biscuit, wheat with milk powder | Babyfoods | 27.00 mg | 6% |
| 1497 | Babyfood, cereal, mixed grain, with milk powder and fruit, prepared with water | Babyfoods | 27.00 mg | 6% |
| 1498 | Squash, winter, acorn, boiled, mashed, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1499 | Turnip greens, frozen, boiled, drained, with salt | Vegetables and Vegetable Products | 26.00 mg | 6% |
| 1500 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 26.00 mg | 6% |
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