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 4,188 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1501 | Cookies, brownies, commercially prepared | Baked Products | 31.00 mg | 7% |
| 1502 | Bagels, oat bran | Baked Products | 31.00 mg | 7% |
| 1503 | Infant formula, ABBOTT NUTRITION, SIMILAC, PM 60/40, powder not reconstituted | Baby Foods | 31.00 mg | 7% |
| 1504 | Cookies, brownies, commercially prepared, reduced fat, with added fiber | Baked Products | 31.00 mg | 7% |
| 1505 | Infant formula, ABBOTT NUTRITION, SIMILAC, For Spit Up, powder, with ARA and DHA | Baby Foods | 31.00 mg | 7% |
| 1506 | Milk, indian buffalo, fluid | Dairy and Egg Products | 31.00 mg | 7% |
| 1507 | Broadbeans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1508 | Turnip greens, raw | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1509 | Persimmons, japanese, dried | Fruits and Fruit Juices | 31.00 mg | 7% |
| 1510 | T.G.I. FRIDAY'S, french fries | Restaurant Foods | 31.00 mg | 7% |
| 1511 | Candies, SPECIAL DARK Chocolate Bar | Sweets | 31.00 mg | 7% |
| 1512 | Broadbeans, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1513 | Artichokes, (globe or french), frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1514 | Corn, sweet, white, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1515 | Corn, sweet, white, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1516 | Artichokes, (globe or french), frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 31.00 mg | 7% |
| 1517 | Van's, Gluten Free, Totally Original Waffles | Baked Products | 31.00 mg | 7% |
| 1518 | Mutton, cooked, roasted (Navajo) | American Indian/Alaska Native Foods | 31.00 mg | 7% |
| 1519 | Udi's, Gluten Free, Soft & Hearty Whole Grain Bread | Baked Products | 31.00 mg | 7% |
| 1520 | Beans, kidney, red, mature seeds, canned, solids and liquid, low sodium | Legumes and Legume Products | 30.00 mg | 7% |
| 1521 | Beans, kidney, red, mature seeds, canned, solids and liquids | Legumes and Legume Products | 30.00 mg | 7% |
| 1522 | Doughnuts, cake-type, plain, chocolate-coated or frosted | Baked Products | 30.00 mg | 7% |
| 1523 | Cereals ready-to-eat, MALT-O-MEAL, CHOCOLATE MARSHMALLOW MATEYS | Breakfast Cereals | 30.00 mg | 7% |
| 1524 | Cereals, QUAKER, Oat Bran, QUAKER/MOTHER'S Oat Bran, prepared with water, no salt | Breakfast Cereals | 30.00 mg | 7% |
| 1525 | Beans, kidney, red, mature seeds, canned, drained solids | Legumes and Legume Products | 30.00 mg | 7% |
| 1526 | Bread, roll, Mexican, bollilo | Baked Products | 30.00 mg | 7% |
| 1527 | Beans, pinto, mature seeds, canned, drained solids, rinsed in tap water | Legumes and Legume Products | 30.00 mg | 7% |
| 1528 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 30.00 mg | 7% |
| 1529 | Infant formula, ABBOTT NUTRITION, SIMILAC, SENSITIVE, (LACTOSE FREE), powder, with ARA and DHA | Baby Foods | 30.00 mg | 7% |
| 1530 | Cheese, edam | Dairy and Egg Products | 30.00 mg | 7% |
| 1531 | Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt | Breakfast Cereals | 30.00 mg | 7% |
| 1532 | Crackers, matzo, egg and onion | Baked Products | 30.00 mg | 7% |
| 1533 | Cookies, oatmeal, commercially prepared, soft-type | Baked Products | 30.00 mg | 7% |
| 1534 | Biscuits, mixed grain, refrigerated dough | Baked Products | 30.00 mg | 7% |
| 1535 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 30.00 mg | 7% |
| 1536 | Crackers, sandwich-type, peanut butter filled, reduced fat | Baked Products | 30.00 mg | 7% |
| 1537 | Cookie, vanilla with caramel, coconut, and chocolate coating | Baked Products | 30.00 mg | 7% |
| 1538 | Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice | Breakfast Cereals | 30.00 mg | 7% |
| 1539 | Soup, pea, green, canned, condensed | Soups, Sauces, and Gravies | 30.00 mg | 7% |
| 1540 | Babyfood, cookie, baby, fruit | Baby Foods | 30.00 mg | 7% |
| 1541 | Cheese, roquefort | Dairy and Egg Products | 30.00 mg | 7% |
| 1542 | Babyfood, fruit, banana and strawberry, junior | Baby Foods | 30.00 mg | 7% |
| 1543 | Cheese food, cold pack, American | Dairy and Egg Products | 30.00 mg | 7% |
| 1544 | Nuts, chestnuts, european, raw, peeled | Nut and Seed Products | 30.00 mg | 7% |
| 1545 | Winged bean, immature seeds, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1546 | Taro, cooked, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1547 | Potatoes, boiled, cooked in skin, skin, with salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1548 | Spinach souffle | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1549 | Winged beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
| 1550 | Potatoes, boiled, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 30.00 mg | 7% |
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