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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1451 | Beans, cranberry (roman), mature seeds, canned | Legumes and Legume Products | 32.00 mg | 8% |
| 1452 | Infant formula, ABBOTT NUTRITION, SIMILAC, ADVANCE, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% |
| 1453 | Infant formula, ABBOTT NUTRITION, SIMILAC, with iron, powder, not reconstituted | Baby Foods | 32.00 mg | 8% |
| 1454 | Cookies, peanut butter, commercially prepared, soft-type | Baked Products | 32.00 mg | 8% |
| 1455 | Cookies, chocolate chip, commercially prepared, regular, lower fat | Baked Products | 32.00 mg | 8% |
| 1456 | Cake, chocolate, prepared from recipe without frosting | Baked Products | 32.00 mg | 8% |
| 1457 | Bread, french or vienna (includes sourdough) | Baked Products | 32.00 mg | 8% |
| 1458 | Cornmeal, degermed, unenriched, white | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1459 | Cookies, oatmeal, reduced fat | Baked Products | 32.00 mg | 8% |
| 1460 | Sauce, alfredo mix, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% |
| 1461 | Gravy, brown instant, dry | Soups, Sauces, and Gravies | 32.00 mg | 8% |
| 1462 | Nuts, chestnuts, european, raw, unpeeled | Nut and Seed Products | 32.00 mg | 8% |
| 1463 | New zealand spinach, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1464 | Bulgur, cooked | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1465 | Nuts, coconut meat, raw | Nut and Seed Products | 32.00 mg | 8% |
| 1466 | Eppaw, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1467 | Chrysanthemum, garland, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1468 | Tortilla, blue corn, Sakwavikaviki (Hopi) | American Indian/Alaska Native Foods | 32.00 mg | 8% |
| 1469 | Nuts, coconut milk, frozen (liquid expressed from grated meat and water) | Nut and Seed Products | 32.00 mg | 8% |
| 1470 | Corn, sweet, white, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1471 | Mustard greens, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1472 | Candies, nougat, with almonds | Sweets | 32.00 mg | 8% |
| 1473 | Rice and vermicelli mix, rice pilaf flavor, unprepared | Meals, Entrees, and Side Dishes | 32.00 mg | 8% |
| 1474 | Cornmeal, degermed, unenriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1475 | Cornmeal, degermed, enriched, white | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1476 | Wild rice, cooked | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1477 | Rye flour, light | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1478 | Cornmeal, degermed, enriched, yellow | Cereal Grains and Pasta | 32.00 mg | 8% |
| 1479 | Chrysanthemum leaves, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1480 | Squash, winter, acorn, raw | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1481 | New Zealand spinach, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1482 | Corn, sweet, yellow, frozen, kernels on cob, unprepared | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1483 | Ice creams, chocolate, rich | Sweets | 32.00 mg | 8% |
| 1484 | Beans, baked, canned, no salt added | Legumes and Legume Products | 32.00 mg | 8% |
| 1485 | Rowal, raw | Fruits and Fruit Juices | 32.00 mg | 8% |
| 1486 | CRACKER BARREL, steak fries | Restaurant Foods | 32.00 mg | 8% |
| 1487 | Potatoes, hash brown, refrigerated, prepared, pan-fried in canola oil | Vegetables and Vegetable Products | 32.00 mg | 8% |
| 1488 | Pancakes, plain, dry mix, incomplete (includes buttermilk) | Baked Products | 31.00 mg | 7% |
| 1489 | Ice cream cones, sugar, rolled-type | Baked Products | 31.00 mg | 7% |
| 1490 | Cake, chocolate, commercially prepared with chocolate frosting, in-store bakery | Baked Products | 31.00 mg | 7% |
| 1491 | Bread, french or vienna, toasted (includes sourdough) | Baked Products | 31.00 mg | 7% |
| 1492 | Waffles, gluten-free, frozen, ready-to-heat | Baked Products | 31.00 mg | 7% |
| 1493 | Bread, gluten-free, whole grain, made with tapioca starch and brown rice flour | Baked Products | 31.00 mg | 7% |
| 1494 | Cereals ready-to-eat, POST, COCOA PEBBLES | Breakfast Cereals | 31.00 mg | 7% |
| 1495 | Beans, adzuki, mature seeds, canned, sweetened | Legumes and Legume Products | 31.00 mg | 7% |
| 1496 | Burrito, bean and cheese, frozen | Meals, Entrees, and Side Dishes | 31.00 mg | 7% |
| 1497 | Sorghum flour, refined, unenriched | Cereal Grains and Pasta | 31.00 mg | 7% |
| 1498 | Cereals ready-to-eat, MALT-O-MEAL, HONEY GRAHAM SQUARES | Breakfast Cereals | 31.00 mg | 7% |
| 1499 | Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched | Baked Products | 31.00 mg | 7% |
| 1500 | Croutons, plain | Baked Products | 31.00 mg | 7% |
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