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 1501–1550 of 8,008 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 1501 | Rose Hips, wild (Northern Plains Indians) | American Indian/Alaska Native Foods | 69.00 mg | 16% | USDA_SR |
| 1502 | Wasabi, root, raw | Vegetables and Vegetable Products | 69.00 mg | 16% | USDA_SR |
| 1503 | Rose hips, wild, native | Fruits and fruit juices | 69.00 mg | 16% | CNF |
| 1504 | Wasabi, root, (Japanese horseradish), raw | Vegetables and Vegetable Products | 69.00 mg | 16% | CNF |
| 1505 | Candies, M&M's peanut chocolate candies | Sweets | 69.00 mg | 16% | CNF |
| 1506 | Bread, pita, whole-wheat | Baked Products | 69.00 mg | 16% | CNF |
| 1507 | Soy sauce (made with soy and wheat), shoyu, sodium reduced | Legumes and Legume Products | 69.00 mg | 16% | CNF |
| 1508 | Flour, chestnut | Nut and Seed Products | 68.75 mg | 16% | USDA_FF |
| 1509 | Beans, small white, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 68.00 mg | 16% | USDA_SR |
| 1510 | Figs, dried, uncooked | Fruits and Fruit Juices | 68.00 mg | 16% | USDA_SR |
| 1511 | Beverages, coffee, instant, mocha, sweetened | Beverages | 68.00 mg | 16% | USDA_SR |
| 1512 | Crackers, cheese, whole grain | Baked Products | 68.00 mg | 16% | USDA_SR |
| 1513 | Bread, naan, whole wheat, commercially prepared, refrigerated | Baked Products | 68.00 mg | 16% | USDA_SR |
| 1514 | Beans, small white, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 68.00 mg | 16% | USDA_SR |
| 1515 | Seeds, breadnut tree seeds, raw | Nut and Seed Products | 68.00 mg | 16% | USDA_SR |
| 1516 | Beet greens, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 68.00 mg | 16% | USDA_SR |
| 1517 | Pigeonpeas, immature seeds, raw | Vegetables and Vegetable Products | 68.00 mg | 16% | USDA_SR |
| 1518 | Candies, REESE'S NUTRAGEOUS Candy Bar | Sweets | 68.00 mg | 16% | USDA_SR |
| 1519 | Purslane, raw | Vegetables and Vegetable Products | 68.00 mg | 16% | USDA_SR |
| 1520 | Beet greens, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 68.00 mg | 16% | USDA_SR |
| 1521 | Cracker, cheese, whole-grain | Baked Products | 68.00 mg | 16% | CNF |
| 1522 | Indian, bread, naan, whole-wheat | Baked Products | 68.00 mg | 16% | CNF |
| 1523 | Beet greens, boiled, drained, with salt | Vegetables and Vegetable Products | 68.00 mg | 16% | CNF |
| 1524 | Yam, flour | Vegetables and Vegetable Products | 68.00 mg | 16% | CNF |
| 1525 | Cereal, ready to eat, Nesquik, General Mills | Breakfast cereals | 68.00 mg | 16% | CNF |
| 1526 | Beans, small white, boiled, salted | Legumes and Legume Products | 68.00 mg | 16% | CNF |
| 1527 | Beans, small white, boiled | Legumes and Legume Products | 68.00 mg | 16% | CNF |
| 1528 | Coffee, instant, with sugar, mocha flavour, powder | Beverages | 68.00 mg | 16% | CNF |
| 1529 | Seeds, breadnuttree seeds, raw | Nuts and Seeds | 68.00 mg | 16% | CNF |
| 1530 | Purslane, raw | Vegetables and Vegetable Products | 68.00 mg | 16% | CNF |
| 1531 | Peas, pigeon, raw | Vegetables and Vegetable Products | 68.00 mg | 16% | CNF |
| 1532 | Beet greens, boiled, drained | Vegetables and Vegetable Products | 68.00 mg | 16% | CNF |
| 1533 | Fig, dried, uncooked | Fruits and fruit juices | 68.00 mg | 16% | CNF |
| 1534 | Babyfood, cereal, barley, with milk powder, dry | Babyfoods | 68.00 mg | 16% | CNF |
| 1535 | Figs, dried, uncooked | Fruits and Fruit Juices | 67.60 mg | 16% | USDA_FF |
| 1536 | Figs, dried, uncooked | Fruits and Fruit Juices | 67.60 mg | 16% | USDA_FF |
| 1537 | Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor | Snacks | 67.00 mg | 16% | USDA_SR |
| 1538 | Egg, white, dried, flakes, stabilized, glucose reduced | Dairy and Egg Products | 67.00 mg | 16% | USDA_SR |
| 1539 | Snacks, potato chips, plain, unsalted | Snacks | 67.00 mg | 16% | USDA_SR |
| 1540 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, unsalted | Snacks | 67.00 mg | 16% | USDA_SR |
| 1541 | Snacks, potato chips, plain, made with partially hydrogenated soybean oil, salted | Snacks | 67.00 mg | 16% | USDA_SR |
| 1542 | Purslane, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 67.00 mg | 16% | USDA_SR |
| 1543 | Puddings, chocolate, dry mix, regular | Sweets | 67.00 mg | 16% | USDA_SR |
| 1544 | Seaweed, agar, raw | Vegetables and Vegetable Products | 67.00 mg | 16% | USDA_SR |
| 1545 | Purslane, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 67.00 mg | 16% | USDA_SR |
| 1546 | Granola bar, soft, milk chocolate coated, peanut butter | Snacks | 67.00 mg | 16% | USDA_SR |
| 1547 | Snacks, granola bars, soft, coated, milk chocolate coating, peanut butter | Snacks | 67.00 mg | 16% | USDA_SR |
| 1548 | Snacks, SUNCHIPS, French Onion flavour | Snacks | 67.00 mg | 16% | CNF |
| 1549 | Purslane, boiled, drained, with salt | Vegetables and Vegetable Products | 67.00 mg | 16% | CNF |
| 1550 | Dessert, pudding, chocolate, dry mix, regular, unprepared | Sweets | 67.00 mg | 16% | CNF |
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